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On The Pulse Nutrition

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On The Pulse Nutrition

Welcome to On The Pulse Nutrition!

I'm Renee, your Vegan & Plant based Sports Dietitian

🌿 I help Vegan & Plant based Endurance Athletes fuel confidently & improve performance

⬆️ Increase protein & overcome fatigue
📧 DM for 1:1 coaching

19/08/2025

And just like that the time has come! 💕🤰🏼

With much deliberation and anticipation I've decided to take maternity leave early.

I want to take this time to mentally prepare for the upcoming birth of my second baby and allow myself the space to nest and relax (as much as you can with a toddler!)

Thanks for the support and Ill be back in 2026 ✨️

#

17/06/2025

It may be an unpopular opinion but the numbers don't lie!

To solely rely on spinach and beans to make sure you have adequate iron is just not achievable.

As I've pointed out, you would have to eat a very large portion of greens and beans and there would be negative affects such as gut upset that would stop you from getting close.

Instead, make every mouthful count and focus on range of foods, starting with the highest quantity of iron per volume first so you don't get full too quickly.

Add in some vitamin c rich foods like citrus - lemon, lime, orange or tomato and capsicum with meals to boost absorption.

An iron supplement may be warranted if your iron stores are super low until it can be corrected.

Seek expert advice from a health professional you trust if you are not sure.

If you are tired of the guesswork and want support and guidance then send me a DM.📩

Don't forget to save or share this post with a friend who needs yo hear this!

09/05/2025

Hands Up If this happens to you!🙋🏼‍♀️😩

I love going out and trying new restaurants with my friends (who are mostly omni). I get so excited to see the VG/VGO next to a meal (Bonus if there is more than 1 option IYKYK)...😃🥳

Only for the meal to arrive and it is COMPLETELY underwhelming... Clearly they have only removed the cheese or meat to make it vegan friendly...
*sad face*

Has this happened to you? I'd love to hear your Vegan Option let down 👇🏼You have full reign to vent in the comments below!! 😆

18/04/2025

🙋🏼‍♀️Hands up if you can relate?

You are not alone with your fears and anxiety around the Easter long weekend. These intrusive thoughts are common around the holiday season.

Im hear to tell you that your fears are normal and you can break past these anxious feelings. With the right support and guidance.

✨Knowledge + Nourishment + No restrictions = Empowerment.✨

If you feel like you do struggle during these festive periods do the best you can, reach out to those who understand and be kind to yourself.

Which did you resonate with the most? Let me know below👇🏼

20/11/2024

Hey plant based athletes, SAVE this post for the top pre-training snack ideas I recommend to my clients! ⬇

If you want to fuel correctly to optimise your performance, having the right foods before training can help significantly.

The best options are the ones which are easily digestible so think - low in fibre, low in fat and lower in protein.

These are my favourite snacks I recommend to clients:
1️⃣ Sugary cereal
2️⃣ Fruit smoothie
3️⃣ Banana on white toast
4️⃣ Small bowl of pasta

Choosing which option is right for you will depend on the time of training, how long you are exercising for and of course personal preference.

🥜You’d definitely want to avoid foods that are very high in fibre and fat or worse, an empty stomach, as this can lead to gut upset and impact performance negatively.

Ready to learn how to properly fuel your performance to smash your personal best?

Head to the link in my bio to book your Complimentary Strategy Call now to learn more about how I can help you reach peak performance with personalised nutrition strategies tailored for endurance athletes! 🏃🏼‍♀️‍➡️👆🏼

11/11/2024

If you are an endurance athlete, here's the WORST mistake you need to stop making right now.

As a plant based sports dietitian, I have worked with hundreds of clients and this is one of the most common mistakes I see being made in my clinic every single day (and it might surprise you!)

🚫It's reducing the amount of carbohydrates they eat in an attempt to lose weight and increase performance.

😫Unfortunately this often can have the opposite effect, as reducing carbohydrates often leads to more hunger, more cravings for sugar and over eating at meal times. This leads to no changes in weight or even weight gain!

🏃🏼‍♀️‍➡️Likewise, performance might improve momentarily but that is often due to the change in diet secondary the change in carbohydrates. Ultimately it wont be sustainable, your energy will drop and so will your performance.

Instead, here's what you can do:
1️⃣ A small change in the quantity of carbohydrates depending on training demands
2️⃣ Consider the timing of when you have carbohydrates in and around training
3️⃣ The type of carbohydrate you eat

Ready to take control of your performance goals without the confusion and getting no where? Comment or DM me "PERFORMANCE" to learn more about my 1:1 coaching program.👇🏼

30/10/2024

What you’ve been told about eating legumes is wrong!👇

🫘You cant meet your protein needs on eating legumes alone. In the example you can see chickpeas have significantly less protein, but a higher amount of carbohydrates and fibre.

💪🏼When you compare legumes to tofu, you can clearly see a measurable difference with the amount of protein, carbohydrates and fibre.

The impacts of trying to increase you protein by increasing your intake of legumes can include:

⚡Increased fullness - making it hard to complete your meal and thereby not eating enough as a plant based athlete

⚡Increased bloating - this can cause discomfort and pain

⚡Increased abdominal pain - due to the increase in fibre, bloating and trapped gas

⚡Increase gas - due to the increase in fibre and the fermentation process of difficult to digestible carbohydrates by gut bacteria

⚡Increased lethargy - often we feel tired and sluggish after a big carbohydrate meal

⚡Decrease in mood - you're full, gassy and in pain - of course you're not going to feel that great!

🧾There are better ways to get enough protein. Keen to learn more? Take the first step downloading my FREE High Protein Recipe Book. Click the link in my bio.

📩Need additional support? DM the word "PROTEIN" to me directly and we can chat.

22/10/2024

Here’s something that might surprise you... ⬇

I’m a plant based Sports Dietitian and this is what I won’t tell you to do:

1️⃣ Waste money on supplements
Unless there is a deficiency in your diet then you don't necessarily need supplements. Remember we can get this nutrients ins food FIRST.

2️⃣ Weigh everything you eat
Its often habits and behaviour we need to change, not counting the grams of everything you eat. Measuring can be insightful, but often guesstimates are good enough!

3️⃣ Cut out all treats
A balanced diet is about enjoying foods for fuel as well as food for pleasure! It is important to not have an all or nothing approach and enjoy treats occasionally.

4️⃣ Stop buying packaged snacks
Sometimes convenience foods and eating something instead of nothing is a better approach.

Did anything surprised you? 👀Let me know in the comments 👇🏼👇🏼

17/10/2024

🩸Are you at risk for low iron?

😩One of the main nutrition challenges I see clients for is on-going fatigue. There can be many factors that can contribute to this but often low iron is a common issue.

The Risk Factors for Low Iron might not front of mind but as a plant based athlete it is important to remember these top 3

1️⃣ Endurance exercise - due to increased losses during exercise

2️⃣ Female athletes - due to menstrual bleeding

3️⃣ Insufficient dietary iron - this could be not enough high bioavailable non-haem iron eaten and not enough absorbed due to a combination of inhibitors or lack of enhancers

If you think you might be at risk for all three it might be time to seek support and book in to see your doctor and dietitian to prevent further deficiency.

Found this post helpful? Be sure to save or share it!

13/10/2024

🤔 Think you can't have pizza on a plant based diet? Think again..

I love showing clients how some simple swaps can veganise any meal..

My Go-To pizza recipe 🍕

Ingredients
Low carb high protein pizza base
BBQ sauce
Garlic, oregano, basil, chilli
Red onion
Red capsicum (pepper)
Mushroom
Zucchini
'Deli style' ham/salami
Soy based cheese

Method
1. Preheat oven to 180 degrees
2. Spread BBQ sauce, garlic and herbs onto base
3. Thinly slice vegetables and layer onto base
4. Add Deli 'meat' and plant based cheese
5. Pop in the oven for 15 minutes or until golden brown

Enjoy! 😄😋

Like this recipe? Save for later!
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20/09/2024

🤔Does this sound familiar to you? Find out what could be the underlying issue...

There can be a variety of reasons as to why you are feeling fatigued after a long run as a plant based endurance athlete.

As a Plant Based Sports Dietitian the main issues I see come up again and again are the following:

1️⃣ Not eating enough calories - it can be hard to know how much to eat and how to fit it all in as a plant based athlete. Under eating can cause lasting fatigue.

2️⃣ Not checking your iron levels - if you have low iron, this will result in systemic fatigue. Getting check regularly means we can correct it - fast!

3️⃣ Not eating enough protein - relying only on legumes, nuts seeds and grains is ineffective & insufficient. Low protein intake will not only lead to fatigue but poor performance.

4️⃣ Relying on processed sugars for energy - High density sugar will be absorbed quickly into the blood stream, It'll peak and then drop quickly - leaving you tired, sluggish and often more hungry! This can impact your physique and performance.

5️⃣ Ignoring it - If you don't change nothing, nothing will change! You will continue to feel fatigued and this can have long term impacts on your performance but more importantly your health.

If any of this sounds familiar and you want to TAKE ACTION. I have a 12 week Plant Performance Program that helps you overcome all of the above.

Click the link in my bio for a FREE Strategy call or DM to find out more.

18/09/2024

Better performance is just a recipe away...

🏃🏼‍♀️‍➡️As a plant-based endurance athlete it can a real struggle to meet your protein needs. I hear you!

🥗Who has the time to search for hours to find high protein plant based meals that actually taste good and don't take hours to cook!

Look no further - I've personally created 9 simple but delicious high protein plant based meals that you can enjoy.

🔗Click on the link in my bio to download your FREE copy today ✨

Address

Brisbane, QLD

Opening Hours

Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	2pm - 6pm

Website

https://onthepulsenutrition.my.canva.site/

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