Ascent Sports Nutrition

12/08/2026

Got a tournament this weekend? Months of training, team drills, and set plays are all coming together. But have you thought about how your nutrition could affect your performance?

Here are our top 5 tips:
1. Do a mini carbs load the day before to top up your fuel. Think simple additions such as, a big glass of juice, an extra piece of toast at breakfast or a bigger portion of pasta or rice at dinner time.

2. Get in a good breakfast on day one. Aim for a good source of carbohydrates to top up your energy, and add some protein to keep you feeling satisfied through the morning.

3. Make sure you fuel between matches. Typically, breaks between games are short with a slightly longer break for lunch. If you are struggling with eating too much, choose high-carb snacks and sports drinks.

4. Be prepared with your recovery nutrition. Focus on refuelling with carbohydrates, repairing muscles with protein, and rehydrating with fluids. A quick, easy option straight after a game is chocolate milk.

5. Repeat steps 2-4 again the next day. Day two is often tougher, you might be tired or sore but sticking to the same fueling and recovery strategies will help you get through the day and perform at your best.

For a more detailed guide on tournament nutrition, check out our website for our recent blog.

If you need help fine-tuning your sports nutrition for tounament week book a session with Erin at www.ascentnutrition.org!

08/08/2026

Our Pizza Scrolls are a crowd favourite from the Mini Meals handout. Quick to make and easy to tailor with toppings your kids love.

Give them a go this weekend for lunchboxes next week!

07/08/2026

Young athletes burn through a huge amount of energy every day, training, competing, studying, and growing all at once. That means their bodies need regular, reliable fuel to stay strong, focused, and ready to perform. Mini meals are a simple way to top up energy between main meals, support recovery, and keep hunger from catching up during busy schedules.

Check out our website for a PDF copy of our mini meal ideas Mini Meals for Young Athletes — Ascent Nutrition

If you've got hungry, sporty teens at home and find it hard to feed them, get in touch with our Sports Dietitians Erin or Nicole to support their performance.

Book now via our website: www.ascentnutrition.org or call on 1300 262 534.

21/07/2026

Amy is not only an incredible Gut health and Diabetes Dietitian, she is now also a Credentialled Diabetes Educator!

📍Located in Taringa, Brisbane
💻 Telehealth available

What can a super-experienced dual-qualified Dietitian and Diabetes Educator like Amy help with?
- Type 1 Diabetes and Coeliac Disease
- Type 3 Diabetes after pancreatic surgery and balancing with Creon dosing
- Complex nutrition needs with Diabetes with or without insulin
- Carbohydrate counting and learning flexible dosing
- Support with weight loss with T2DM, T1DM
- Gestational Diabetes
- PMOS and insulin resistance
- And much much more!

Book with Amy today! Call 1300 262 534 or Book online: https://bookings.nookal.com/bookings/location/PUMLC?utm_campaign=meetedgar&utm_medium=social&utm_source=meetedgar.com

14/07/2026

Are you feeling hungry mid‑game? Heavy in your legs or feeling flat halfway through? are you dealing with an upset stomach? Or just pulling up unusually sore compared to your mates? These are all signs your fueling might need a tweak.

Game‑day fueling comes down to three key phases: before, during, and after.

*BEFORE*
Aim for your last main meal 2-3 hours before your game starts. This meal should be rich in carbohydrates, moderate in protein, and lower in fat and fibre. 1-2 hours before have a pre-game snack rich in carbs with some protein but low in fat and fibre. 30-60 minutes you can top it off with a pre-game primer that is rich in easily digestible carbs.

*DURING*
Take advantage of short stoppages in play to top up with small sips of fluid. At half time top up your carb sources with lollies, sports drinks or energy gels

*AFTER*
Refuel your energy stores with carbohydrates, repair your muscles with protein and with fluids and electrolytes.

For a more detailed guide on game day nutrition head to our website and check out our recent blog Fueling for NRLW Game Day.

If you’d like help planning your game day nutrition, get in touch with our Sports Dietitian Erin to support your performance. Book now via our website: http://www.ascentnutrition.org?utm_campaign=meetedgar&utm_medium=social&utm_source=meetedgar.com or call on 1300 262 534.

06/07/2026

We're excited to welcome Erin Percy to our team!

Erin's expertise include:
🏉Sports nutrition for team sport athletes eg: NRL, AFL, Rugby union, Netball and more
♀️Supporting Female athletes
🏅General sports nutrition eg: iron deficiency, nutrition to support training load, young athletes, masters athletes, endurance sports
💪Supporting muscle mass gain and making changes to body composition for sport
⚖️Weight management
🍎General healthy eating and lifestyle change eg: nutrition to support heart health, diabetes, bone health, iron deficiency
🦴Supporting older adults to maintain muscle mass, protect bone health and increase body weight

Erin is available for Telehealth consultations and online sports nutrition education sessions. Please join us in giving Erin a warm welcome to our Ascent Nutrition family!

Appointments are available to book with Erin now: https://www.ascentnutrition.org/?utm_campaign=meetedgar&utm_medium=social&utm_source=meetedgar.com

30/06/2025

More like 5/6 days to go! Plenty of Ascent Nutrition athletes appearing at the GC marathon '25 including Sports Dietitian Nicole & Cameron!

This is definitely the event I do the most Sports Nutrition race plans for every year, including for my athletes with Type 1 Diabetes.

I have athletes aiming for 30g carbs/hr because their gut is getting used to the idea of having to process food and run at the same time. Others with well trained iron guts are aiming to take in 75g/hr +. Some plan to carry fluids, and others plan their aid stations for hydration. Some are wearing their insulin pumps and balancing blood glucose levels between a tidy 7-12mmol/L with the help of carbs and an insulin plan.

Gels, sweets, sports drink, caffeine, electrolytes, breakfast .... all part of an important nutrition race planning!

To everyone racing, go hard! You know your nutrition is solid and planned like the pros. Let's see what your body can do with that fuel!

Looking forward to a big weekend!

20/06/2025

24/04/2025

Healthy eating isn’t just about living longer—it’s about living better. 🌱💪

Every meal is a chance to fuel your body with the nutrients it needs to keep you feeling strong, energised, and thriving for years to come.

Do the work now—choose nourishing foods, build healthy habits, and take care of your future self. Because the last thing you want is to spend your later years battling preventable health issues. Invest in your health today, and your future self will thank you!

17/04/2025

🐰 Easter Closure Announcement 🐰

We’re taking a little break over Easter! Our practices will be closed from April 18 – 21, reopening on April 22.

Easter is a time to relax, enjoy good company, and yes – even have some chocolate! Remember, mindful eating is about balance, not restriction. So, savour your Easter treats, listen to your hunger cues, and most importantly, put your feet up and enjoy the long weekend with family and friends.

Wishing you all a happy and healthy Easter! 🐣