REAL Health & Nutrition

12/04/2026

Most people are told to aim for 30g of protein per meal to optimise muscle recovery and metabolic health, but very few know how much you actually need to hit a 30g per meal target!

There is a massive difference between a small chicken breast and 4 cups of cooked pasta. If you are guessing your portions, you might be missing your performance targets or overconsuming calories without realising it.

We have simplified the science. Our latest blog breaks down 30 different foods, from lean meats and dairy to plant-based staples and supplements, with the exact weights and household measurements you need to reach the 30g threshold.

Inside the guide:

Animal vs. Plant-based portion comparisons

The impact of fat content on protein volume

Why 30g is the "gold standard" for muscle protein synthesis

Practical measurements for easy meal prep

Stop guessing and start fueling with precision. 🥩

Read the full breakdown at the link in our bio.

https://realnutrition.com.au/30g-protein/

14/10/2025

We are proud to sponsor Glen Waverley Hawks Cricket Club. An amazing opportunity to support a great group of people in more than just a sport

📢 New Sponsorship Announcement 📢
Glen Waverley Hawks Cricket Club would like to welcome a new sponsor for the 2025/26 Season and thank them for their genorosity.
REAL Health & Nutrition and in particular Matthew Rigoni who has come onboard as a club sponsor in the past week.
P: 0468 872 138
E: matthew.rigoni@realnutrition.com.au
W: www.realnutrition.com.au

REAL Health & Nutrition was founded in Melbourne by Matthew Rigoni and Max Dennehy, a Dietitian duo with a passion for providing evidence-based nutrition strategies that fit into your busy life.

Their diverse clientele includes individuals seeking to manage chronic diseases, enhance their sports performance, and those aiming to improve their healthspan and longevity through sustainable health and nutrition strategies.

Please support those who support Glen Waverley Hawks Cricket Club 🤎💛🤎

29/08/2025

What is Irritable Bowel Syndrome (IBS) and how to identify it?

IBS is a common chronic condition that present with pain, bloating distention or other symptoms in your gastrointestinal (GI) tract.

It is a functional disorder, which means there are no detectable signs of damage in the digestive tract.

IBS is diagnosed by exclusion, meaning that coeliac disease and inflammatory bowel disease (IBD) and endometriosis are to be ruled out with symptoms still present before diagnosis.

When should you see a Dietitian?
See a dietitian if you:
• Have been diagnosed with IBS and want to learn how to manage your symptoms and identify specific food triggers.
• Have been following a diet such as the low FODMAP diet, but don’t experience relief.
• Need to restrict multiple foods and are concerned about nutrient deficiencies.
• Experience poor appetite or unintentional weight loss.
• Would like to optimise nutrition to improve health-span and longevity

14/08/2025

Welcome back to our Guest Blog Series! This compelling entry comes from Matthew Rigoni - Dietitian, Sports Nutritionist, founder of R.E.A.L., who dives deep into the complexities of diverticulitis and diverticulosis.

Join us as we continue to bring you expert insights from the health and wellness field, ensuring your health journey is both well-informed and comprehensive.

Don't miss out on this informative read! For the full blog, check out the link in our bio to learn more about managing and understanding diverticulitis and diverticulosis.

26/06/2025

Meet Matthew Rigoni, Dietitian (APD) & Sport Nutritionist of REAL Health &Nutrition.

Providing Telehealth and Eltham Clinic consultations, Mat loves to work with:

✅ Diabetes
✅ IBS and Gut Health
✅ Cholesterol and Heart Health
✅ Weight Loss/ Gain
✅ Sport Performance

Accepting new bookings, call our phone or book via our website below!

P: 0468 872 138
E: admin@realnutrition.com.au
W: www.realnutrition.com.au

21/04/2025

How much protein do you need to grow muscle?

New blog now available on our website 💪

https://www.recoveryexerciseandlifestyle.com/r-e-a-l-free-content/

23/02/2025

34: IBS Pt 1. All you need to know?! Fundamentals of IBS

Episode 34 now available on Spotify and YouTube. Link in description and via website (free content page)

For too long IBS has been misunderstood and people who suffer from it being taken advantage of by supplement and product companies!

Enough is enough!

In this in-depth, 2 parter, evidence based podcast, we discuss what it is, how it's diagnosed and most importantly treatment methods.

Share this with your friend or family member who has IBS so they can take control of their own health once again!

https://www.recoveryexerciseandlifestyle.com/r-e-a-l-free-content/

22/01/2025

Just a small presentation on easy bang for buck nutrition items to improve health for minimal effort. We're very keen to continue with these moving forward

11/01/2025

Looking to improve your health and longevity this year?

The best time to do it is now. At R.E.A.L, we work alongside you in a collaborative manner that fits into YOUR life.

All our strategies are tailored and personalised to each individual, making your health journey unique.

Whether it's Diabetes, IBS, Osteoporosis, Weight management, Sport performance and Alzheimer's support, we're here to provide the expertise in nutrition to set you up to thrive.

Bookings now available.
Give us a call for in-person or book a telehealth consultation via our website.

(Eligible for medicare EPC, NDIS, DVA, work cover and health insurance)

https://www.recoveryexerciseandlifestyle.com

11/12/2024

Super stoked for the latest episode of the R.E.A.L podcast. Episode 23: Cholesterol 101, how to lower it, is LDL even bad, is HDL the most important?

Available on spotify and YouTube

Spotify: https://open.spotify.com/episode/1nPeVn4316zPlMNsVx6p7B?si=FoJqMr6yRJaB3o6glNYgCA

Youtube: https://youtu.be/ueCbZtzVgPw?si=JmcT7biy9a_Vu3ED

Want to be coached by us? Visit www.recoveryexerciseandlifestyle.comR.E.A.L Health and Nutrition is a Dietitian service in Melbourne, specializing in persona...

16/11/2024

What a great turnout to this years Eltham Fun Run!

Super stoked to support our communities running enthusiasts. Amazing work to all those who participated and great efforts whether you walked or set new records. Many thanks to Eltham Leisure Centre and Pat Cronin Foundation for raising awareness for a great cause.

11/09/2024

New blog post is up! An intriguing read with further information and behind the scenes info on supplements, the good, the bad and the ugly.

The best supplement themed R.E.A.L instagram posts of the past 3 months + extra info. Top picks for enhancing energy, immunity, and improving overall health