Dietitian Clare

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Melbourne, VIC
Dietitian Clare

Dietitian (APD), Sports Dietitian and Nutritionist helping clients online and in-person in Melbourne

17/08/2026

Last weekend at the Rebecca Clough Medal, celebrating my fav Western Force SuperW girls 🫶🏻🥹

02/08/2026

How I fuelled for Perth Half Marathon 🤗

PRE RACE FUEL
My goal was:
- 1.5g of carbs /kg of body weight
- 3mg of caffeine /kg of body weight

I had:
1.5hrs before I had
- 2 slices white bread with 100s & 1000s
- 1 coffee sachet
= 70g carbs & 75mg caffeine

30mins before
- 1x redbull
= 27g carbs & 80mg caffeine

I hit the carb target (1.7g/kg) but went under caffeine target (2.7mg/kg)

INTRA RACE FUEL
Goal was 60g carbs /hr

I had 3x Koda gels
= 49g carbs /hr
So missed the mark here and tbh probably a reason the last 3-4km were cooked 🤦🏻‍♀️

POST RACE
Goal: my usual chocolate milk 😆
Why?
- it’s easy to digest when my appetite it low (very common post race for a lot of people)
- contains fluids (rehydrate), carbs (refuel), protein (repair) ✅✅✅
- it’s delicious af ☺️

Overall I’m happy with how it went 🥰

I was suuuuuper happy with my 10km PB 🥳 - now need to *actually* try for a PB, when I don’t have another 11.1km to run afterwards 👀

And I also got a half marathon PB - took 8.5 minutes off my last half mara time 2 years ago 🙏🏻

Offical chip time: 1:50:42 🫶🏻

16/06/2026

Not the result we wanted, but grateful to experience my first SuperW game 💪🏻 & in Fiji too 🥹

👉🏻 swipe for some snippets of the trip 🫶🏻

12/06/2026

Last weekend at the Nathan Sharpe Medal 🥹🫶🏻

24/05/2026

What I bought this week 👆🏻 and what I’m making 👇🏻

Breakfast = apple crumble yoghurt bowl
- 1 apple cooked in cinnamon, with 170g vanilla Yopro and 1/2 cup Carman’s muesli

Lunch = pesto gnocchi
- 500g chicken breast, 500g gnocchi, 2 bunches broccolini, 120g spinach, 2.5 cups peas, 100g Parmesan = makes 5 for me

Dinner
- 1 Daris soup with ~100g roast chicken (to put in the soup), 2 slices toast, butter, 1/2 punnet baby cucumbers
- 1 chicken schnitzel, 1 cup potato, 1 packet frozen veg

Snacks:
- fruit
- protein up & go’s
- yoghurts
- muesli bars
- caramilk twirls
- milk for coffee
- Pepsi max
- tea

Is this everything I’ll eat? Definitely not. I will have pre and intra training snacks, some other dinners from the freezer and no doubt go out to eat with friends too
But this is what I’ll prep (breakfast & lunch) to set myself up for a good week 😊

Ps the apple crumble bowl and gnocchi recipe are already on my page 🫶🏻

05/05/2026

BUSSO 100 🤩

What a day!

Absolutely perfect conditions meant an open water swim PB
🏊🏻‍♀️ 2km in 41min (2.03/100m)

Felt great on the bike & hit my pace target 🤗
Definitely could have pushed harder but knew that’d ruin my legs for the run…
🚴🏻‍♀️ 80km in 2hrs 40min (30km/hr)

Run started off great!!
But at 7.5km I had double leg cramps 😭
*because I left my carb powder (for on the bike) that contains the bulk of my sodium at the accomodation… = disaster for cramps 🫠 So it was a run walk to the end
🏃🏻‍♀️ 18km in 1hr 43min (5:56min/km)

TOTAL TIME 5:12:39

Overall very happy with how I went considering my inconsistent training over the past few months

Bring on Busso70.3 (redemption round - IYKYK) in December + Sydney marathon in August 🤪

20/02/2026

Want to stay injury-free and perform at your best?

Join Sports Dietitian Clare and Sports Physio Matt as we break down:
✅ How nutrition impacts injury risk
✅ Fuelling strategies for training and recovery
✅ How to reduce the risk of injuries with changing training load
✅ Common mistakes athletes make
✅ Simple tips you can apply straight away

Whether you’re an athlete, weekend warrior, or just want to train smarter, this session is for you!

📍 - Wangara, Perth
⏰ Monday 16th March at 6.30pm

‼️ Limited spots available - sign up via the link in our bio

05/02/2026

Everything you need to know about hydration! 💦

1. Fluid requirements: 30mL per kg of body weight
eg if you’re 70kg that’s 2.1L

2. Use the colour of your urine to guide how hydrated you are = we’re aiming for pale yellow / straw coloured urine 🌟

3. Electrolytes are essential for many bodily processes, but that doesn’t mean we need an electrolyte supplement, as we actually get a tonne of electrolytes from food!
➡️ Situations where you may need electrolytes are:
- if you have certain medical conditions like POTS
- you’ve had gastro
- you’ve lost a large amount of sweat through a sauna, exercising for several hours, exercising in the heat, or you work a physical job outside in the heat
✅ Then having more electrolytes either through food or supplements (because remember we can can get a lot through food alone) may be helpful

Any questions, let me know 😊

02/02/2026

Nutrition & taste review of the NOON milk drinks
+ how they compare to the protein Up & Go’s 😊

Taste & texture:
- It was more of a choc banana flavour than the described ‘Belgian chocolate’
- Not very sweet
- Thin texture
- BUT the bottom had sooo many chunks and bits in it (even though I shook it) so if it was all mixed well that may have changed my taste & texture review
= but I couldn’t finish it the bits were so gross 🤢

Nutrition:
- similar protein content (18g) & fortification of vitamins & minerals to the protein up & go’s
- 60 less calories and 4g less fat and carbs compared to the protein up & go’s
- very high fibre (6g) and using types of fibre (inulin) that might cause gut issues in some people

Are they a good choice?
Yes, if you like the taste and don’t have IBS

Would I personally buy them again?
Absolutely not 😅 I’ll stick with my protein up & go’s 🫶🏻

Let me know if you have any questions or would like any other product reviews!!

Address

Melbourne, VIC

Website

https://www.balancedbyclare.com.au/

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