Arianne Drage - Sports Dietitian

Arianne Drage - Sports Dietitian Arianne is an Accredited Practising Dietitian & Sports Dietitian located at The Rev Barbell Club in Balcatta

If you’re spending $149 on a greens powder, I promise you that you’d get more benefit from a week’s worth of actual vege...
24/10/2025

If you’re spending $149 on a greens powder, I promise you that you’d get more benefit from a week’s worth of actual vegetables.

Greens powders might sound like an easy fix, but they’re mostly just dehydrated plant extracts with clever marketing. They don’t replace the fibre, hydration, or broad range of vitamins and minerals you get from real fruit and veg. 

For athletes and active people, that fibre and nutrient variety actually matters, as it supports gut health, immune function, recovery, and energy metabolism.

And honestly… At the end of the day, you’re an adult. 

Some people need to stop chasing the quick fix and just eat some vegetables. You don’t need a fancy powder to be healthy,  you need consistency, balance, and real food.

Save your money for things that actually make an impact: proper fuel, protein, sleep, and recovery.

For simple, science-backed nutrition, make sure to follow

Here’s your reminder that you don’t need to eat “perfectly” 24/7 -you just need to fuel consistently Silly little habit...
21/10/2025

Here’s your reminder that you don’t need to eat “perfectly” 24/7 -you just need to fuel consistently

Silly little habits that actually work 👇
- Eat carbs before every training session (even small amounts help)
- Aim for 2–3L water daily (more if you train or sweat a lot)
- Spread protein evenly across your day (not just dinner)
- Prioritise recovery and sleep like it’s part of your program
Ready to take your training (and fuelling) to the next level?

Grab my free pre-workout fuelling guide which contains everything you need to know about what to eat or include before your sessions

Comment FUEL below to get a copy for free, or download it directly in the link in my bio

I thought I’d share some of my favourite things I ate on my recent trip to the UK 🇬🇧A few of these places have been on m...
22/09/2025

I thought I’d share some of my favourite things I ate on my recent trip to the UK 🇬🇧

A few of these places have been on my list to try for a long time, and they did not disappoint!

It’s so easy to overthink food when you’re on holiday, but the truth is: memories > macros. 🍴✈️

Enjoying new foods and experiences doesn’t mean giving up on your goals - it means living life while trusting that one trip won’t undo all your progress. What really counts is the consistency you build over months, not a few days or weeks away 😊

Training hard but not seeing the results you deserve?�Chances are, it’s not your effort in the gym, instead it’s the way...
29/08/2025

Training hard but not seeing the results you deserve?
�Chances are, it’s not your effort in the gym, instead it’s the way you’re fuelling and recovering outside of it.

Here are 5 mistakes that could be sabotaging your progress (and exactly how to fix them):�
1. Not eating enough�
2. Inconsistent protein intake
3. Not prioritising recovery�
4. Skipping pre-training nutrition�
5. Obsessing over the scale

The truth is, strength and performance don’t just come from training harder. They come from fuelling smarter.

Imagine hitting PBs regularly, recovering faster, and actually feeling energised for every session, all because you finally dialled your nutrition in.

If these mistakes sound familiar, I can help. Let’s build you a plan that takes the guesswork out of nutrition and gets you real results.

Tap the link in my bio to get started 😊

How much protein do you really need? It depends on factors like:
✔️ Your body weight
✔️ Your goals (muscle gain, fat los...
25/08/2025

How much protein do you really need?

It depends on factors like:
✔️ Your body weight
✔️ Your goals (muscle gain, fat loss, or maintenance)
✔️ How active you are
✔️ Pregnancy/breastfeeding

If you train regularly or lift weights, your protein needs are higher than someone who’s sedentary. Protein requirements are measured in grams per kilogram of body weight (g/kg) (not off your calorie intake!)

A good guide is 1.6–2.2 g/kg body weight per day (see chart above 👆).

For most people, this looks like:
* Women: 25 - 30g per meal
* Men: 30 - 40g per meal
* Snacks: 10 - 20g each
*
Remember - these ranges are a starting point. Your exact needs may be adjusted based on your training, body composition, and goals 😊

I used to be cool… now I say things like this on repeat 😊Not always trendy, but these are the things that actually help ...
19/08/2025

I used to be cool… now I say things like this on repeat 😊

Not always trendy, but these are the things that actually help my clients get stronger, feel better, and finally see results.

What’s the most “uncool” thing you catch yourself saying all the time?

One of the most common things I hear when I provide a client with a nutrition plan based on their actual energy needs is...
06/08/2025

One of the most common things I hear when I provide a client with a nutrition plan based on their actual energy needs is:
“This feels like so much food.”

But more often than not, it only seems like a lot because we’ve been conditioned to eat less, to think that the key to progress is always cutting back, shrinking, or staying in control by eating the bare minimum.

In reality, when you’re active and have performance or body composition goals, your body needs fuel - it needs enough energy to train well, enough nutrients to recover. You need enough food to actually see results.

What looks like “too much” is usually just enough.

Let’s shift the mindset from eating less to fuelling more.

If you’re ready to stop second guessing your food choices and start fuelling your body properly, let’s chat. Book a free discovery call and let’s figure out what eating enough looks like for you 😊

Here’s the truth: too many females fall into the trap of thinking that if they eat exactly the same way as their favouri...
30/07/2025

Here’s the truth: too many females fall into the trap of thinking that if they eat exactly the same way as their favourite fitness influencer, that they will magically end up with the same physique.

In reality, your physiology, training, goals, metabolism, hormones, and even your day-to-day life are completely unique to you.⁠⁠
⁠⁠
That’s why trying to replicate someone else’s diet (especially your favourite fitness influencer) often leaves you feeling stuck, under-fuelled, and frustrated.⁠⁠
⁠⁠
✖️ You don’t have the same goals as them⁠⁠
✖️ You don’t have the same amount of muscle mass⁠⁠
✖️ You don’t have the same metabolism or hormone profile⁠⁠
✖️ You don’t train like they do⁠⁠
✖️ You are not them⁠⁠
⁠⁠
This is why I’m not the biggest fan of “What I Eat in a Day” videos - because they oversimplify something that’s actually incredibly personal.⁠⁠
⁠⁠
What works for you will come down to:
✔️ Your individual physiology
✔️ Your relationship with food
✔️ Your training/exercise routine
✔️ What fits into your lifestyle sustainably
⁠⁠
If you’re ready to stop copying and start fuelling for you, I’d love to help.

📞 Book a free discovery call via the link in my bio to find out what your body actually needs 😊

Clean eating often gets all the attention, but it’s not always enough to fuel your strength and performance effectively....
22/07/2025

Clean eating often gets all the attention, but it’s not always enough to fuel your strength and performance effectively.

A balanced approach to nutrition is crucial for supporting your training, strength gains, and recovery. While focusing on whole foods is important, over-restricting yourself or labelling foods as ‘good’ or ‘bad’ can lead to unnecessary stress and even hinder your progress.

If you’re ready to find a sustainable approach that supports both your performance and mindset, I’d love to chat with you about how a tailored nutrition plan can work for you. Let’s work together to ensure you’re fuelling for strength, recovery, and overall well-being 😊

If I wasn’t worried about hurting your feelings... here’s the advice I’d actually give you as a sports dietitian 😊 ...
17/07/2025

If I wasn’t worried about hurting your feelings... here’s the advice I’d actually give you as a sports dietitian 😊

RASPBERRY BANANA BREAD An easy, delicious snack option that is also the perfect pre-training snackSave this recipe & giv...
15/07/2025

RASPBERRY BANANA BREAD

An easy, delicious snack option that is also the perfect pre-training snack

Save this recipe & give it a go this week! If you want more simple, dietitian-approved recipes like this, make sure you keep an eye out for something coming soon!

bread

Are you tired of smashing out workouts only to feel drained and still see no progress? Here’s the thing: If you’re under...
10/07/2025

Are you tired of smashing out workouts only to feel drained and still see no progress?

Here’s the thing: If you’re under-fuelling, your body isn’t getting the energy it needs to perform, build muscle, and add kilos to your lifts.

It’s not just about pushing harder in the gym - how much and what you eat matters just as much (if not more). When you fuel yourself the right way, you recover faster, get stronger, and start hitting new PB’s.

Stop going around in circles - it’s time to fuel yourself and break through those plateaus.

Ready to level up your performance?

Sign up for 12 week nutrition coaching and learn how to go from under-fuelled to well-fuelled, and start adding kilos to your lifts 💪

                       

Address

5/146 Balcatta Road, Balcatta
Perth, WA
6021

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 9am - 5pm
Saturday 8am - 12pm

Telephone

+61428530402

Website

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