Sprint & Sport performance nutrition- for performance sports

Sports Nutrition

Sports Dietitian Melbourne - Optimal Sports Performance 

Fuel your training, accelerate your recovery, and unlock your true athletic potential with optimised sports nutrition – REAL Health & Nutrition. 

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What is Sports Nutrition?

Sports nutrition isn’t just about eating chicken and broccoli; it is the strategic planning of your food and hydration to maximise physical performance and bodily adaptation.

At REAL Health & Nutrition, we understand that every sport and athlete is different.

We focus on matching your fuel intake to your training volume, optimising nutrient timing, and preventing fatigue so you can train harder and recover faster.

Are you tired of hitting a plateau in your training? Confused by the endless supplements and conflicting diet advice online? Whether you are a recreational athlete, a bodybuilder, or competing at an elite level, what you eat directly impacts how you perform. Our expert Sports Dietitians in Eltham and via telehealth provide evidence-based, practical nutrition strategies designed to optimize your performance, support muscle growth, and improve recovery times. Stop guessing and start fueling properly with a plan that fits realistically into your life.

What to Expect in Your Sport Nutrition Consultation

  • Comprehensive Assessment: We start by understanding your current diet, training load, health history, and performance goals. We look at what is and isn’t working for you.

 

 

  • Personalised Nutrition Strategy: We don’t do cookie-cutter meal plans. We build a sustainable, flexible strategy focused on the highest return on health and performance outcomes with the smallest mental load.

 

 

  • Ongoing Coaching & Support: As your training evolves, so should your nutrition. We offer regular reviews and email support to adjust your plan, keep you accountable, and ensure you’re getting real results.

Athlete sprinting with performance improvements with adequate carbohydrate and calorie intake

What we can do

How we can support you through sport nutrition

Every sport demands something different from your body. Because the energy systems and physical requirements vary wildly across different activities, a one-size-fits-all diet simply does not work. Here is how our sports dietitians tailor our support to your specific athletic endeavours:

Body Composition & Weight Management

Whether you are looking to build lean muscle mass (hypertrophy), drop body fat to improve your power-to-weight ratio, or safely “make weight” for a specific weight-class sport (like powerlifting or combat sports), we use cutting edge tools like our performance calorie calculator to provide strategic, phase-based plans. We focus on achieving your target physique while protecting your metabolism, hormonal health, and strength output.

Endurance Performance (Running, Cycling, Triathlons):

Long-distance events require precise fueling to prevent glycogen depletion. We design robust, tested protocols for carbohydrate loading, Glycaemic Index, sweat-rate hydration planning, and strategic intra-race fueling (utilising gels, liquids, and whole foods) so you can sustain energy and completely avoid hitting “the wall.”

Team Sports (AFL, Soccer, Basketball, Netball):

Stop-and-go team sports require repeated bursts of high-intensity effort. We focus on daily carbohydrate availability, effective pre-game loading, practical half-time refueling strategies, and rapid post-game recovery tactics to ensure you back up your performance week after week.

Strength & Power Sports (CrossFit, Powerlifting, Weightlifting):

Moving heavy loads requires optimal nervous system recovery and muscle tissue repair. We optimise your daily macronutrient ratios, focusing heavily on targeted protein timing, creatine loading protocols, and peri-workout carbohydrates to maximise your explosive power and accelerate muscle recovery.

Adolescent & Junior Athletes:

Growing bodies have unique nutritional requirements, especially when combined with high training loads. We work alongside parents and junior athletes to ensure they are meeting their energy needs for both physical development and sports performance, fostering a healthy relationship with food early on.

Everyday & Recreational Athletes:

You don’t need to be aiming for the Olympics to benefit from fueling correctly. If you regularly hit the gym, attend group fitness classes, or play social sports, we help you seamlessly integrate performance nutrition into a busy work and family life, boosting your daily energy and workout results without rigid or obsessive tracking.

Curious about your fueling needs?

Try our free Performance Calorie & Macro Calculator designed specifically for athletes and resistance training.

Why Choose REAL for Supporting Your Sport Performance?

  • Trusted Expertise: Our team consists of University-qualified Accredited Practising Dietitians (APD) and Sports Nutritionists who specialize in sports performance.

  • Realistic & Sustainable: We don’t flip your life upside down. We focus on achievable changes that don’t sacrifice life’s pleasures.

  • Flexible Access: Choose from in-person sessions at our Eltham, Melbourne clinic or convenient Telehealth appointments available across Australia.

Realistic nutrition solutions

REAL Health & Nutrition was founded in Melbourne by Matthew Rigoni alongside a passionate team that provides evidence-based nutrition strategies that fit into your life.

Our diverse clientele includes individuals seeking to optimise performance, enhance their energy, and those aiming to improve their healthspan and longevity through sustainable health and nutrition strategies.

Matthew Rigoni, expert Dietitian and sports dietitian- REAL Health & Nutrition

Practitioners

Meet the team

Highly skilled and qualified Dietitians and Sport Nutritionists

  • Matthew Rigoni Accredited Practising Dietitian (APD), sport Nutritionist, Accredited Sport Dietitian (ASD)

    Matthew Rigoni

    Head Dietitian (APD) & Sports Nutritionist

    Matthew Rigoni is an Accredited Practising Dietitian and Sports Nutritionist supporting clients across Eltham, Diamond Creek and Melbourne’s North-East. He specialises in weight management, chronic disease care, IBS/low-FODMAP nutrition, and sports-performance nutrition. His approach focuses on evidence-based, realistic strategies tailored to each client’s health goals. Matthew also brings experience in strength training and rehabilitation, helping clients build long-term, sustainable habits.

  • Max Dennehy Dietitian, body building coach

    Max Dennehy

    Dietitian and Bodybuilding Coach

    Max Dennehy is a qualified Dietitian with strong expertise in sports nutrition, weight loss, muscle gain and body recomposition. He has more than seven years of hands-on experience in bodybuilding and strength training, blending clinical nutrition with practical performance coaching. Max supports clients managing chronic conditions, improving metabolic health, and achieving body-composition goals. His coaching style is structured and supportive, helping clients stay consistent and confident.

  • Emma Westlake Accredited Sports Nutritionist

    Emma Westlake

    Accredited Sports Nutritionist

    Emma Westlake is a Nutritionist and Accredited Sports Nutritionist with experience in athletic performance, endurance nutrition, injury recovery and rehabilitation. She brings a strong background in Biomedical Science and works with clients to improve energy, health and long-term wellbeing. Emma has supported athletes across AFL/AFLW, triathlon and running communities, offering clear and practical guidance. Her passion lies in helping active individuals optimise performance through personalised, evidence-based nutrition.

Learn more about our practitioners

Qualifcations, profesional interests and why they're unique!

Take Your Nutrition Performance to the Next Level

Don't let poor nutrition hold you back from your personal best.
Create a winning formula for your body and your sport.

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A strong young bodybuilder tensing post a Dietitian consultation at REAL Health & Nutrition

Certifications & Associations

Maintaining Excellence in Nutrition Care

This commitment ensures you always receive the most current, evidence-based nutrition guidance available.

Frequently Asked Sport Nutrition Questions

Common questions for Sport Nutrition

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    Not at all. We work with individuals of all fitness levels, from weekend warriors and gym-goers to elite competitors. 

    Anyone looking to improve their energy, build muscle, lose fat, or enhance their workout recovery can benefit from professional, tailored sports nutrition advice.

    While the exact amount varies based on your body weight and training intensity, a general evidence-based guideline is consuming between 1.6 to 2.2 grams of protein per kilogram of body weight daily.

    Don’t leave yourself guessing. Our sports dietitians will calculate the exact amount and timing optimal for your specific hypertrophy goals.

    Yes. As Accredited Practising Dietitians (APDs), you may be eligible for a Medicare rebate if you have a Chronic Disease Management Plan from your GP.

    Alternatively, if you have “Extras” cover that includes dietetics, you can claim through your private health insurance provider.

    Yes we can as an additional service, but we go beyond rigid cookie-cutter meal plans.

    We provide personalised nutrition strategies, educational tools, and flexible eating frameworks that empower you to fuel your body correctly without feeling overly restricted or stressed about food choices.

    The supplement industry is full of false promises.

    Our dietitians only recommend science-backed supplements that have proven efficacy for your specific sport, such as creatine monohydrate, protein powders, caffeine, or specific electrolytes, ensuring you don’t waste money on ineffective products.

    Absolutely. While we love seeing clients face-to-face at our Eltham clinic, we offer flexible and secure Telehealth video consultations for clients right across Australia.

    Pre-event nutrition should focus on easily digestible carbohydrates and adequate hydration, while minimising high-fat and high-fibre foods that could cause stomach upset.

    Because every sport and digestive system is different, we create tailored game-day fueling protocols so you perform at your absolute peak.