Dietitian Clare

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Dietitian Clare Sports Dietitian fuelling endurance and team soort athletes online and in-person in Perth

There’s a few new faces around here, so I thought I’d better introduce myself 👋🏻😊
07/10/2026

There’s a few new faces around here, so I thought I’d better introduce myself 👋🏻😊

23/09/2026

Do you experience gut issues on race day but are fine during training? 🤔

If you’re only fuelling during your long easy runs and not hard interval or tempo runs, that might be why!

Because during a long easy run your heart rate is quite low.. 📉

But on race day, you’re pushing hard, so your heart rate is high 📈
And this sends blood flow away from your stomach, making digestion a bit tricky 😬

Solution? Start fuelling during interval and tempo runs to train your gut to tolerate carbs under stress (eg race day)

You’ll thank me come race day!! 😅🫶🏻

About 2000 gels, 88kg of lollies and 200 jam sandwiches later, we got a 🏆 Huge effort by the Peel Thunder WAFL lads 👏🏻 a...
21/09/2026

About 2000 gels, 88kg of lollies and 200 jam sandwiches later, we got a 🏆

Huge effort by the Peel Thunder WAFL lads 👏🏻 absolutely smashed it! & thank you for a great season 🫶🏻 🥹

Turned 30 last week 🥰
11/09/2026

Turned 30 last week 🥰

I’m hiring!! Swipe across for details and how to apply ☺️
08/09/2026

I’m hiring!! Swipe across for details and how to apply ☺️

Last weekend at the Rebecca Clough Medal, celebrating my fav Western Force SuperW girls 🫶🏻🥹
17/08/2026

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

How I fuelled for Perth Half Marathon 🤗PRE RACE FUELMy goal was:- 1.5g of carbs /kg of body weight - 3mg of caffeine /kg...
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 🫶🏻

Not the result we wanted, but grateful to experience my first SuperW game 💪🏻 & in Fiji too 🥹👉🏻 swipe for some snippets ...
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 🫶🏻

Last weekend at the Nathan Sharpe Medal 🥹🫶🏻
12/06/2026

Last weekend at the Nathan Sharpe Medal 🥹🫶🏻

What I bought this week 👆🏻 and what I’m making 👇🏻Breakfast = apple crumble yoghurt bowl- 1 apple cooked in cinnamon, wit...
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 🫶🏻

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Melbourne, VIC

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