Arianne Drage - Sports Dietitian

Arianne Drage - Sports Dietitian Arianne is an Accredited Practising Dietitian & Sports Dietitian located at The Rev Barbell Club in Balcatta

If you want to save money and feel confident that the supplements you’re taking are actually worthwhile and genuinely su...
19/11/2025

If you want to save money and feel confident that the supplements you’re taking are actually worthwhile and genuinely supporting your performance goals, then I have something for you.

It’s so easy to get sucked into what podcasters and influencers rave about, and suddenly your cupboard is full of powders, pills and ancient herbs that sound impressive but aren’t doing much for strength, muscle, or energy. When you’re training hard, you deserve more than guesswork and hype.

I’m putting together a clear, science backed supplement guide that cuts out the confusion and shows you exactly what’s worth your time (and what’s a total waste of money). It’s part of my Performance Nutrition Bundle dropping next Monday for Black Friday 👀

Stay tuned, this is going to make supplement shopping a lot easier!

17/11/2025

When someone tells me they’re choosing zucchini noodles over pasta while training for Hyrox, I know they’re trying to stay lean - but the problem is Hyrox isn’t powered by “diet food swaps.” It’s powered by strength, speed, and fuel that actually supports the intensity of your training.

Low-carb choices might feel “healthier,” but they can leave you slower, more fatigued, and wondering why your progress has stalled despite working so hard. If you want to perform like an athlete, your nutrition has to match the demands of the sport.

I’ve been working on something that will show you exactly how to fuel for hybrid training… and it’s dropping very soon for Black Friday 👀

If you want to feel strong and energised on the platform…Your comp day fuelling matters more than you think, and you sho...
13/11/2025

If you want to feel strong and energised on the platform…

Your comp day fuelling matters more than you think, and you shouldn’t leave your competition-day fuelling to chance.

So many weightlifters nail their training, hit their numbers, and then underperform on the day simply because their nutrition isn’t dialled in.

Here’s what actually works:

✔️ Stick to familiar foods
✔️ Hydrate well before, during & after
✔️ Have a carb-rich meal the night before
✔️ Keep fat & fibre low on the day
✔️ Use quick-digesting carbs between sessions
✔️ Keep simple carb snacks on hand all day

These will all help but the real results come from fuelling properly in your everyday training, not just on comp day.

Want to feel confident and ready to perform? Comment COACHING below to get started 🏋️

I’ve had the pleasure of working with Isla this year to fine tune her nutrition for training and competition, making sur...
12/11/2025

I’ve had the pleasure of working with Isla this year to fine tune her nutrition for training and competition, making sure she’s fuelled to lift strong, recover well, and perform at her best.

Isla truly embodies everything I’m about when it comes to performance nutrition for strength training and sport - consistent effort, trust in the process, and a drive to keep improving.

Nationals week is here, and I can’t wait to see her hard work pay off on the platform 💪

If you’re an athlete wanting to take your performance to the next level, check out the link in my bio for coaching info 😊

If you’re a weightlifter, you’re lifting 5 - 6 days a week, chasing PBs, and still feeling flat under the bar - it’s n...
05/11/2025

If you’re a weightlifter, you’re lifting 5 - 6 days a week, chasing PBs, and still feeling flat under the bar - it’s not your programming. It’s your nutrition.

Most weightlifters eat like they train hard, but not like they recover hard. They skip pre-training carbs, delay recovery meals, or under-eat on rest days, and then wonder why their lifts feel heavy, slow, or inconsistent.

Olympic lifting is high intensity, high demand, and low margin for error and your nutrition needs to match that.

When you fuel properly:
🏋 You explode through the different movements
🏋️‍♀️ You recover faster between sessions
🏋 You maintain focus, stability, and power across every block
🏋️‍♂️ You actually add kilos to your lifts - consistently

This is exactly what I help my lifters do inside 1:1 Nutrition Coaching.

We take the guesswork out of fuelling so you can perform at your best on the platform and in training.

If you’re ready to lift heavier, feel stronger, and recover faster - Apply for 1:1 Nutrition Coaching. - Comment COACHING or apply directly in the link in my bio

I have opened 3 spots for November for people who are serious about getting help with their nutrition and tired of not seeing progress with their training 😊

03/11/2025

There’s a HUGE trend right now in the influencer world promoting “clean eating” and honestly I am OVER IT 🙄

I see so many people following these rules rigidly, trying to eat “perfectly” all the time, and what ends up happening is they undereat. They unintentionally underfuel their workouts.

This isn’t just about missing a few calories. Underfueling can cause:
• Poor performance in the gym 🏋️‍♀️
• Struggling to recover between sessions
• Gut issues like bloating, constipation, or discomfort
• Poor sleep and low energy 😴

The reality is if you want to support a high level of training, whether you’re a serious athlete or just an everyday athlete trying to feel strong and energised, processed foods absolutely have their place.

And sometimes, they’re the better choice.

For example:
🍬 Lollies or sports chews during a session over an hour can help fuel your muscles and keep your energy up.
🥤 Early morning training or when nerves or poor appetite hit? A glass or small box of juice can be an easy, quick way to get the nutrition your body actually needs.

Clean eating doesn’t automatically equal better performance.

In fact, it can sometimes do the exact opposite. Your body needs fuel and yes, that sometimes comes from foods that aren’t “Instagram clean.”

I want to hear from you. Are you team processed foods or team strict clean eating?
Let’s have a proper conversation about this. Drop your thoughts below 👇

Swipe to see the difference between an under-fuelled day and a well-fuelled day of eatingIf you’ve ever wondered why you...
29/10/2025

Swipe to see the difference between an under-fuelled day and a well-fuelled day of eating

If you’ve ever wondered why your energy drops mid-morning, your workouts feel flat, or you end up craving everything in sight by the afternoon - chances are, you’re simply not eating enough

An under-fuelled day often means skipped breakfasts, light lunches, and “healthy” snacks that don’t actually keep you satisfied or energised

A well-fuelled day, on the other hand, includes regular, balanced meals with enough carbs, protein, and fats to support your body - not just survive the day, but perform as well

If you’re tired of feeling flat, second guessing your meals, or wondering how much you should be eating to see progress - this is exactly what I help my clients with inside 1:1 Nutrition Coaching

Comment “COACHING” below to learn how we can build a plan that actually fuels your training and lifestyle - or apply directly via the link in my bio

Last week my mum was visiting from out of town, and between breakfasts, lunches and dinners, I probably ate out at least...
27/10/2025

Last week my mum was visiting from out of town, and between breakfasts, lunches and dinners, I probably ate out at least five times.

In my early 20s, that would’ve sent me into a spiral - feeling like I’d “ruined” my week, trying to make up for it with extra gym sessions or skipping meals in the lead up to ‘save calories’ or skip meals the next day. But now, I don’t feel guilty. I don’t track anything, and I don’t try to balance it out.

Because one week of eating out doesn’t undo anything. If anything, it reminded me why I care about fuelling well in the first place, so I have the energy to live, work, and enjoy moments like that without stress.

That’s the whole point. It’s not about being perfect - it’s about having the freedom to live your life, knowing the habits you keep most of the time are what truly matter 💛

If you are an everyday athlete who wants to learn how to balance nutrition & training without feeling restricted, this is what I can help with

Make sure to follow for help 😊

If you’re spending $149 on a greens powder, I promise you that you’d get more benefit from a week’s worth of actual vege...
24/10/2025

If you’re spending $149 on a greens powder, I promise you that you’d get more benefit from a week’s worth of actual vegetables.

Greens powders might sound like an easy fix, but they’re mostly just dehydrated plant extracts with clever marketing. They don’t replace the fibre, hydration, or broad range of vitamins and minerals you get from real fruit and veg. 

For athletes and active people, that fibre and nutrient variety actually matters, as it supports gut health, immune function, recovery, and energy metabolism.

And honestly… At the end of the day, you’re an adult. 

Some people need to stop chasing the quick fix and just eat some vegetables. You don’t need a fancy powder to be healthy,  you need consistency, balance, and real food.

Save your money for things that actually make an impact: proper fuel, protein, sleep, and recovery.

For simple, science-backed nutrition, make sure to follow

Here’s your reminder that you don’t need to eat “perfectly” 24/7 -you just need to fuel consistently Silly little habit...
21/10/2025

Here’s your reminder that you don’t need to eat “perfectly” 24/7 -you just need to fuel consistently

Silly little habits that actually work 👇
- Eat carbs before every training session (even small amounts help)
- Aim for 2–3L water daily (more if you train or sweat a lot)
- Spread protein evenly across your day (not just dinner)
- Prioritise recovery and sleep like it’s part of your program
Ready to take your training (and fuelling) to the next level?

Grab my free pre-workout fuelling guide which contains everything you need to know about what to eat or include before your sessions

Comment FUEL below to get a copy for free, or download it directly in the link in my bio

I thought I’d share some of my favourite things I ate on my recent trip to the UK 🇬🇧A few of these places have been on m...
22/09/2025

I thought I’d share some of my favourite things I ate on my recent trip to the UK 🇬🇧

A few of these places have been on my list to try for a long time, and they did not disappoint!

It’s so easy to overthink food when you’re on holiday, but the truth is: memories > macros. 🍴✈️

Enjoying new foods and experiences doesn’t mean giving up on your goals - it means living life while trusting that one trip won’t undo all your progress. What really counts is the consistency you build over months, not a few days or weeks away 😊

I used to be cool… now I say things like this on repeat 😊Not always trendy, but these are the things that actually help ...
19/08/2025

I used to be cool… now I say things like this on repeat 😊

Not always trendy, but these are the things that actually help my clients get stronger, feel better, and finally see results.

What’s the most “uncool” thing you catch yourself saying all the time?

Address

5/146 Balcatta Road, Balcatta
Perth, WA
6021

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 9am - 5pm
Saturday 8am - 12pm

Telephone

+61428530402

Website

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