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https://www.hartnutrition.com.au/

Hart Nutrition, Palm Beach Aquatic Centre, Palm Beach (2026)

12/10/2026

THE OX 2026. 100KM 🏃✔️

What a community, what an initiative, and what a bloody brutal 24 hours supporting families impacted by childhood brain cancer ❤️

For those interested, I managed to get a ticket the day prior after one become available, leaving less than 24 hours to prepare. Not something I’d usually recommend, but this was a cause I wanted to get behind.

A few supermarket trips, sports shops and a Bunnings run later, I was as ready as I could be with what a small town had on offer🫠

From a nutrition point of view, there was plenty to manage.

It was incredibly hot, and knowing my sweat rate is high, I was diligent of getting enough fluid in during those day light hours. By around 35km though, I was having significant gut issues; Regular toilet stops, gas and reflux was an absolute combo. Too much fluid, not enough sodium, carbonated coke.. the list is endless..

At that point, I needed to adjust. I stripped things back to broth, Vegemite sandwiches and plain Saladas, then kept reassessing what I could tolerate.

Across the 24 hours, I consumed roughly 2,200g of carbohydrate and 17 litres of fluid, including everything from LCM bars, pikelets and gels to noodles, chips and sports drink.

I got through and recovered well, but it reinforced something I work on with athletes: a nutrition plan needs to be PRACTISED, INDIVIDUALISED and FLEXIBLE enough to change when things aren’t working.

Even as a sports dietitian, you’re not immune to a rough day out there. As always control the controllable’s, and plan for the uncontrollable’s!

The support, the conversations and more importantly, the people, made this event pretty special🫶 Huge thanks to everyone involved 🙌

05/10/2026

Concerned about relying on sports gels constantly during training? You’re not alone - I do too. 🙋‍♀️ 
But it might be time to pause…. and consider what are the actual demands of your session, and what fuel will help you get the most out of it. 
Not every workout requires gels. For longer, aerobic sessions especially, solid food options can be a great alternative (or addition) to your fuelling strategy - helping provide sustained energy while giving you more variety (and protecting your teeth 🦷).

The best fuelling strategy is the one that supports your training stimulus and the demands of your session - provided your belly can tolerate it 💩 ✌️

03/10/2026

Someone got a little carried away riding this morning 🙄🚴‍♀️

These warmer mornings call for smoothie bowls for brekkie 🍌🍓🥥

Smoothie bowl:

250g (1/2 bag) of creative gourmet frozen banana
True whey protein
350ml milk
Drizzle of honey
2 tbsp Mayver’s peanut butter
Desiccated coconut
Chia seeds
Creatine

Finish with toppings of choice (or whatever is left in the pantry)🤌

01/10/2026

Concerned about relying on sports gels constantly during training? You’re not alone - I do too. 🙋‍♀️ 
But it might be time to pause…. and consider what are the actual demands of your session, and what fuel will help you get the most out of it. 
Not every workout requires gels. For longer, aerobic sessions especially, solid food options can be a great alternative (or addition) to your fuelling strategy - helping provide sustained energy while giving you more variety (and protecting your teeth 🦷).

The best fuelling strategy is the one that supports your training stimulus and the demands of your session - provided your belly can tolerate it 💩  
What are your go-to solid fuel options for training? 👇

07/06/2026

ONE POT LASAGNA🤌

A lot of people think they know what they should be eating to perform at their best. The challenge isn’t always knowledge —it’s finding practical, sustainable, and time-efficient ways to execute consistently week in, week out.

For me — with a new born, bulk cooking and meal prep has become a staple to save hours cooking and cleaning up during the week.

The quickest lasagna you’ll ever make! This one’s a staying😍

31/12/2025

Happy new year team!

We wish you all the best for 2026.   As we reflect on 2025 and plan for 2026 a lot of us start focusing on the famous ‘ new years resolution’ and what we can do better for the year ahead.

Whilst setting new years resolutions (if that’s your jam), why not stop for a minute and start considering why you’re setting them?

Identify your ‘why’, whatever that may be and importantly your purpose for 2026. Learn to normalise setbacks and barriers as they aren’t the end of the road—they’re opportunities for growth and a gentle reminder to refine your approach to keep moving forward. The last few years have shown us that challenges are part of the journey, and that’s perfectly okay.  Most importantly learn from the ‘F’ word aka FAIL, also known as the First Attempt in Learning’ and learn to use this to your advantage.   Bring on 2026! 🤙

Much love,
Matty

25/08/2025

Inside my last 70.3 race plan 🚀

Don’t underestimate how individualised these need to be to perform at your best on race day.

This took me races (and a S*** load of mistakes) to figure this out - what’s your biggest learning so far⁉️

04/08/2025

🥛 🍫 CHOCCY MILK after training - it’s a thing for good reason!

Not only does it taste ELITE, Dairy milk is often recommended as it ticks many key recovery nutrition objectives:

✅ Carbohydrate to refuel and top up muscle glycogen (stored energy)

✅ Protein to facilitate muscle repair and support immune function

✅ Electrolytes to replace those lost, whilst helping maintain fluid balance

✅ Cold fluid source to help regulate body temperature and hydration status

What’s your go to flavoured milk? 🥛🤌

02/07/2025

🚨 Cheapest insurance policy you’ll ever read 🚨

Preparation for any marathon requires some thought to ensure you perform at your best. To prevent unnecessary gut issues (💩) here are some of our key considerations to implement during taper week:

🍞 CARB LOADING: 24-48hrs prior to race day implement a carb loading strategy aiming for >8g/kg/body weight. Consider including Cereal, rice, potato, sports drinks, juice, raisin toast, cookies, pikelets and other easy to consume carbohydrates during your carb load.   🥭 FOOD CHOICE: Reduce intake of fibre, fat, and FODMAPs during the day or two prior to race day to reduce the risk of an upset belly on race day.   💧HYDRATION: Aim to drink 40ml/kg body weight the day prior.   🏃🏽‍♂️‍➡️RACE DAY FUELLING:  
🚀 Before:
Aim for 1–2grams of carbs per kg of body weight and drink 5-10ml/kg of body weight 2hrs prior to race start. 30mins prior consider having a gel.

🚀 During:
Aim for 30–90g carbs/hr. Higher carbohydrate intake is NOT always better! Stick with what you know!   Tip: Don’t try new fuel on race day or you’ll wear the consequence 💩

Good luck to those racing this weekend 🤙

29/05/2025

WE’RE BACK!! 🎉

After a month away from work and a little trip to the US we’ve been back to business this week, helping you guys strive towards achieving success, whatever that may look like for you as an individual.

If you’re feeling stuck with your nutrition, have new events, races, challenges on the horizon 👀 and not sure where to start, don’t hesitate to get in touch - were here to help you work towards achieving your health and performance goals! 💪

But for now, have a ripper weekend ✌️
Matty

Hart Nutrition

12/10/2026

05/10/2026

03/10/2026

01/10/2026

07/06/2026

31/12/2025

25/08/2025

04/08/2025

02/07/2025

29/05/2025

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Tuesday	7am - 6pm
Wednesday	7am - 6pm
Thursday	7am - 7pm
Friday	7am - 3pm