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Hart Nutrition

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Hart Nutrition

Hart Nutrition provides a comprehensive nutrition service both online and face to face with home visits available.

As accredited Sports Dietitian's we strive to help empower and inspire individuals to take control of their own health and performance.

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

21/03/2025

.
“I don’t eat before an early morning session”
or
“I can’t eat before an early morning session”—sound familiar?
We hear it all the time! Sure, you might get through a session without fuel, but will it be quality? Probably not. 
What if you could feel STRONGER, more POWERFUL, with lower perceived effort?  Here’s my step-by-step approach to confidently fuel your morning sessions:

⛽️ Step 1: Start small—trial a carb-containing fluid (juice, sports drink, coconut water, iced tea, or a liquid-based gel). ⛽️ Step 2: If fluids sit well (happy days!), try adding a small amount of carb containing food alongside your chosen fluid. ⛽️ Step 3: Progress to carb-dense foods to ensure you can fuel appropriately and confidently.  
Why does this matter? Here are 4 key reasons to prioritise pre-session fuelling:
✅ Improve POWER OUTPUT, strength & endurance ✅ Opportunity to DIAL IN in race-day and competition nutrition  ✅ Train your gut to tolerate higher carb concentrations at INTENSITY over race and competition durations ✅ Enhance focus, coordination & skill ex*****on when it counts  Many of my athletes are often surprised by what I recommend as it may not be what you’d expect to hear from a Dietitian—this isn’t about ‘clean eating BS.’ It’s about understanding what performance eating looks like FOR YOU!  
The secret? Quick, easy carbs—gentle on your gut, simple to digest, and convenient to SCOFF down when you don’t feel like eating before training. 
🚀 If you’ve been skipping pre-training fuel, now’s the time to start experimenting and find what actually works for you🫵

16/03/2025

Hydration station 💦🫡

07/03/2025

C Y C L O N E
A L F R E D 🌪️
_____________

Thinking of our neighbours over the border, locally and up the coast over the next couple of days and what it may bring! Stay safe and hang in there team 🫶

📸 shot mate

05/03/2025

S T R E S S
F R A C T U R E S🚨🦴
_____________________

Fuelling your training adequately can help safeguard you against the development of stress fractures.

Low Energy Availability (LEA) from under-fuelling, or coupled with increased training load/intensity can increase your risk of bone stress amongst other common variables.

Some early warning signs of LEA to keep an eye out for are:
- increased fatigue
- irritable & grumpy
- under performing in training & competition
- reoccurring flu like symptoms
- abnormal gut symptoms
- unintentional weight loss

Don’t underestimate some of these earlier signs as they can lead to more advanced health and performance complications.

If you have trouble meeting your energy requirements it may be worth seeking support👊

05/02/2025

.
PROTEIN POWDER 💪 
Eating after those hard sessions can often be challenging due to having a suppressed appetite🥵That’s where protein powders may come in handy!!  Protein powders are often a convenient, portable and cheap way to ensure you’re optimising your recovery  
If you’re on the hunt for a new protein powder, use the following to help narrow down your choices:
 • contains 25-30g of protein per serve to support muscle growth & recovery • High-quality protein containing all nine essential amino acids • ~3g of Leucine to activate muscle growth • Third-party tested for banned substances for those at risk of being tested (safety first!) • And most importantly, doesn’t taste horrible!

What’s your go-to protein powder?

03/02/2025

Milk vs Milk Alts 🥛

A reoccurring question, which milk should I be drinking?   Ultimately, it comes down to what do you enjoy most. Whilst some may have intolerances, sensitivities or ethical beliefs, milk alternatives are not always the “healthier” option for everyone depending on your goals and objectives, nor is it necessarily the best option to support weight loss.   Cow’s milk is packed with key nutrients including calcium, potassium, Vitamin A, B2, B12 and more, which are essential for STRONG BONES, muscle contraction (i.e. keeping your heart ticking), and are essential for energy (ATP) production.   When opting for plant based milks ensure they:  - >7g of Protein (per serve where possible) 💪  - Calcium fortified (~300mg per serve) 🦴  - Bonus points for B vitamin fortification🩸  - Has less than 3g of Saturated fat per 100ml🫀 
Whats your go to milk? 🥛

30/01/2025

SMART WATCHES... ⌚️

Does your watch influence how you feel about exercise and food?

If so, it might be time to take a step back. Smart devices are great for tracking training goals (or dishing out bulk kudos), but they come with some not so obvious risks 💡

They can be a great tool for monitoring things like:
🏃‍♂️ Running pace
⏱️ Interval timing
📏 Tracking distance
🫀Monitoring Heart rate
📈Seeing when my fitness is peaking😂

BUT—research suggests that they can also significantly overestimate the number of calories burned by up to 30-60%. If you find yourself thinking you need to ‘earn’ your food or eat back the calories your watch says you’ve burned, it might be time to hit pause and take a break.

Remember: These devices are tools for tracking training data, not accurate reflections of your energy expenditure. Don’t let them impact your relationship with food, or impact your self-worth. Run for the joy of it, not the numbers! 🫶

Matty✌️

Address

Palm Beach Aquatic Centre
Palm Beach, QLD
4221

Opening Hours

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

Website

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

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