TRAIN LIKE AN ATHLETE
WORK LIKE A BOSS
FUEL LIKE A PRO

For everyday athletes — people who train hard, juggle busy lives, and want their nutrition to support performance at the gym, work, and everything in between!

VIEW SERVICES

FUEL LIKE A HIGH PERFORMER

Fuel your training, work, and life with intention (not guesswork)

SIMPLIFY NUTRITION

so it actually fits your real schedule.

BUILD CONFIDENCE & CLARITY WITH FOOD

to eat well and adapt as your life changes.

SERVICES

8WK NURTITION PACK

For busy individuals who want nutrition to feel easier.

Build a simple, sustainable approach to eating with personalised guidance, regular accountability, and a plan that fits your real life. Together, we'll improve energy, build consistency, and help you feel more in control around food—without adding mental load.

LEARN MORE

8WK PERFORMANCE PACK

Strategic nutrition for everyday athletes who want to perform at their best.

Whether you're chasing a PB, preparing for an event, or trying to keep up with the demands of training, work, and life, this program helps you fuel with confidence. Together, we'll align your nutrition with your training demands so you can show up as your best self, in and outside of the gym.

LEARN MORE

ONE-OFF CONSULTS

A quick reset or tune-up
when you need clarity

Perfect if you’ve got a solid foundation but want to clarity on a specific challenge, want to adjust your nutrition as life or training changes, or simply want reassurance that you're on the right track.

LEARN MORE

NOT SURE WHERE TO START?

Free Discovery Call

Let's chat through your goals, training, and lifestyle to determine the best fit. No pressure, no obligation, just a chance to ask questions and get pointed in the right direction

BOOK A FREE CALL

CLIENT TESTIMONIAL

"In the time I've spent in Caity's guidance, I've learned the fundamentals of how to eat. Yes, "how", not "what". I surprised myself at how little I actually knew about something we all do everyday. She's a breadth of knowledge and has adapted her consultations to adjust to how my life has changed in the time I've spent with her, making it easier for me to make better choices as I'm better educated on all of my options, rather than just what's easy. It's a long road ahead before my goals are reached but we are in this for the long haul and I couldn't ask for a better guide. Highly recommend!"

Daniella, 29

About me CAITY B

Hey, I’m Caity B — dietitian, ex-gymnast, and self-proclaimed ice-cream snob.

I help everyday athletes and busy high-achievers simplify nutrition so they can fuel their bodies for performance and real life, without the overwhelm.

I don’t just tell people what to eat, I teach them how to fuel, so they feel confident, in control, and can adapt their nutrition as training, work, and life change.

MORE ABOUT ME

Ditch UBEREATS FOR EASY EATS

Cut the chaos at dinner and with my 'Easy Eats Cheat Sheet', which includes 6 QUICK, HEALTHY FAMILY DINNERS. Say goodbye to the temptation of takeout and hello to effortless, nutritious meals. Simplify your life and stay on track with your health goals!

Sydney dietitian & weight loss meal plan

The way most people carb-load isn’t quite right, so here’s what actually works:
1️⃣ Taper your training: you can’t maximise glycogen stores while still burning through them
2️⃣ Reduce fibre: easier to fit in more carbs, easier on your gut race day
3️⃣ Comfort over a “perfect” number: forcing food to hit a target usually backfires

Save this for your next taper week 📌 Want a fueling plan built around your next race? Book a free discovery call, the is link in the bio.

Restriction isn’t discipline. It’s a fast track to burnout 💛

If you are expecting your body to train regularly, show up to work and be the best version of yourself around loved ones, cutting back is going to get in the way

Real discipline is consistency. Fuelling enough, day after day, so you can keep showing up.

Want to build a way of eating that actually holds up long-term? Free discovery call — link in bio

Busy mornings don’t mean you should skip breakfast!

If you’re training regularly, fuelling consistently across the day can support energy levels, productivity at work and muscle repair, recovery and adaptation. But that doesn’t mean you need to spend 30 minutes making breakfast every morning.

These are some of my go-to high protein breakfast ideas for busy mornings:
🥣 Apple pie oats
🥪 Ricotta and berry toast
🥤 Banana smoothie
🥯 Salmon magel

If this tip alone was useful, the full guide has the whole framework. From pre-training, during, recovery, to the mistakes most everyday athletes don’t realise they’re making.

Free download, link in bio 💛

Supplements can absolutely be used to support your performance.

BUT, they can’t fix an energy deficit. No amount of caffeine, creatine or protein makes up for simply not eating enough.

Get the foundations right first and everything else is a bonus, not a fix.

Want to get your fueling foundations sorted? Free discovery call — link in bio.

Confessions of a Sports Dietitian:

🍕 I’ve eaten pizza multiple nights in a row.
🥣 I’ve had the same breakfast for years.
🍬 I eat lollies before early morning runs.
🥤 I sometimes drink cordial because plain water is boring.

I thought these were “confessions”, but honestly, they’re just normal parts of my life.

I’m not embarrassed or ashamed by any of them.

Because healthy eating isn’t about being perfect.

As a sports dietitian, one of the biggest misconceptions I see is that good nutrition means eating “clean,” avoiding processed foods, and making the “perfect” choice every single time.

But that’s not how I eat. And it’s not how I teach my clients either.
Good sports nutrition and performance nutrition is about finding an approach that:
✔️ Fuels your training
✔️ Supports your recovery
✔️ Fits your lifestyle
✔️ Is sustainable long-term

Sometimes that means meal prepping from scratch. Sometimes that means frozen vegetables, microwave rice and a supermarket dinner. Sometimes it means eating pizza with your friends.

The goal isn’t perfection. The goal is building eating habits you can actually maintain while supporting your performance.

Save this: 10-min dinners for busy nights

4 dinners you can make in 10 minutes flat, for the nights you’ve got nothing left after training 🍝

No excuses for takeout after a long session, because these are quick, balanced, and actually support recovery.

🥘 Skillet gnocchi, pulled pork tacos, beef ramen and a couscous salad!

Save this for your next long day 📌 Want dinners planned around your training week? Book a free discovery call, link in the bio

Kinda chic to fuel like an athlete and not overthink it 💛

No tracking. No compensating. No guilt after ice cream with your friends. Just eating in a way that actually supports your training and your life.

Which one’s you?

👇 Tag a friend who needs this reminder.

Want fuelling that feels this simple? Book a free discovery call through the link in bio.

3 foods I wouldn’t choose before a long run 👀

Not because they’re “bad” foods, but because I need foods that work for me!

I usually run in the mornings so I need something that is high in carbs, quick and easy to eat, and low in fat and fibre.

Here are 3 things I probably wouldn’t choose:
1️⃣ Gels
This one is purely personal preference. If I’m planning to use multiple gels during a long run, I don’t really want to start the run with one too and get the ick half way through. I’d rather use a food-based option before the run and save the gels for when I’m actually running.

2️⃣ Protein or nut bars
Most protein bars aren’t particularly high in carbohydrate, which isn’t ideal when carbs are your main fuel source for running.
And nut-based bars tend to be higher in fat and fibre, which can slow digestion and increase the chance of gut discomfort when you’re running soon afterwards.

3️⃣ Yoghurt + granola
I love yoghurt and granola, just not when I have 30–60 minutes before a long run. I’d need to eat a fairly large amount to get enough carbohydrate in, and the protein and fat content can make the meal slower to digest.

Instead, I’d probably choose something like:
🍞 2 slices of white toast + honey/jam + a banana

That’s going to give me a much more concentrated source of carbohydrate without needing to eat a huge volume of food.

But here’s the important part 👇
These aren’t foods you can’t eat before running. If you have 2–3 hours before your run, the answer might be completely different.

And what works best will always depend on your timing, training session, carbohydrate needs and gut tolerance.

The goal isn’t to find the “perfect” pre-run food. It’s to find something that gives you enough fuel without sitting like a brick in your stomach. 😂

Why “clean eating” might actually be holding you back:

One of the biggest misconceptions I see as a sports dietitian is the idea that athletes should only eat “clean” foods.

But if you’re running, lifting weights or training regularly, trying to avoid all processed foods can actually make it harder to meet your nutrition needs.

Here’s why:
1. You may struggle to eat enough.
Whole foods are incredibly nutritious, but they’re also often very filling. If you’re training most days, relying only on whole foods can make it difficult to eat enough energy to support your workload. The result is often lower energy during training, slower recovery and reduced training adaptations

2. Life is busy.
In an ideal world, we’d prepare every meal from scratch. But for most of us, that’s just not realistic. Convenient foods like microwave rice, canned tuna, muesli bars, flavoured milk and wraps can make it much easier to stay consistent with your nutrition when work, family and training all compete for your time.

3. Processed foods can actually be the better option around exercise.
Whole foods sources of carbs are often higher in fibre, which is fantastic for everyday health. But before or during longer or higher-intensity sessions, too much fibre can increase the risk of gut upset. Choosing lower-fibre, easy-to-digest processed carb sources can help provide fuel without the unwanted toilet stops.

The goal isn’t to avoid processed foods. And it’s not to only eat processed foods either. The goal is to build a nutrition approach that supports your training, recovery and lifestyle. For many athletes, that means including both whole foods and convenient, processed foods.

That’s not “cheating.” That’s smart sports nutrition. 💛

Race day nutrition doesn’t start on race day. 🏁

One of the biggest mistakes I see athletes make is treating nutrition as something to figure out in the final week before their event.

But just like you train your muscles to handle the distance, you also need to train your gut to handle your fuelling strategy. 👀

I was lucky enough to work with @be.fit.with.britt to create her fuelling plan! For this ultra marathon, we didn’t just create a plan for race day.

We spent time:
🍝 Building her carbohydrate intake leading into the event
🍌 Practising foods and products during training
💧 Refining hydration and electrolyte strategies
🍬 Working out what worked (and what didn’t)
🏃 Creating a plan she felt confident executing

So, by the time race day arrived, there was no guessing. She knew what she was eating. She knew when she was fuelling. She knew what her body tolerated.

And that confidence is something you build long before you reach the start line.

Whether you’re training for an ultra, marathon, HYROX or your first big event, your nutrition strategy deserves the same preparation as your training plan.

Because being race-ready isn’t just about being physically fit. It’s about knowing you’ve prepared for every part of the challenge. 💛

One of my favourite parts of being a sports dietitian? Every client is different. 💛

This week alone, I recommended that clients:
🍗 Eat less protein.
🍫 Include more processed foods.
🍬 Swap to white bread
🥤Go and eat a croissant with your friends
🥦 Add sauce to their vegetables.

Because, nutrition isn’t about following a list of “good” and “bad” foods. It’s about understanding what your body needs, what your goals are, and what fits into your lifestyle.

The advice I give a marathon runner won’t be the same as someone trying to improve their energy at work. And the advice I give one athlete might be completely different to another.

That’s why blanket nutrition advice can be so frustrating. The goal isn’t to eat “perfectly.” The goal is to eat in a way that supports your training, performance and everyday life.

Because sometimes the best nutrition advice is the advice you least expect 👀

One of the most common questions I get from runners is “What should I eat before a long run?”

Short answer, it depends!

Your pre-run nutrition isn’t just about WHAT you eat. It’s also about:
⏰ what time you’re running
🏃 how long you’ll be running for
🍌 how much carbohydrate you need
🤢 and how experienced you are with fuelling before exercise.

That’s why there isn’t one “perfect” pre-run meal.

Instead, think about these three things:
🍞 How much?
The longer your run, the more carbohydrates you’ll generally need.
⏰ When?
Give yourself enough time to digest. If you’re newer to fuelling, aim to eat a little earlier.
🍌 What?

As you get closer to your run, choose foods that are higher in carbohydrates and lower in fat and fibre to help reduce the risk of stomach discomfort.

The best pre-run nutrition strategy is the one you’ve practised before.

Your long runs are the perfect opportunity to experiment with different foods, timings and carbohydrate amounts so you can find what works for you before race day.

Save this for your next long run 📌

Muesli bars get a bad rap, but they can actually be one of the easiest snacks to keep on hand for busy days!

The key is choosing the right one for what you need it to do. A pre-training bar has a different job to an everyday snack.

🏃 Before training:
You want something that provides quick, easy-to-digest carbohydrates to help fuel your session.

💛 Everyday snack:
You want something that helps keep you satisfied and supports your overall nutrition. Think protein, fibre, wholegrains, nuts and seed!

There is no “perfect” muesli bar. The best option depends on:
✔️ when you’re eating it
✔️ what your body needs
✔️ what you actually enjoy eating

Because convenience foods can absolutely be part of a balanced, performance-focused diet.

Save this for your next grocery shop!

#mueslibar #cheatsheet #dietitian #sportsdietitian #everydayathlete

Struggling to switch off at night? 😴

While there’s no single food or supplement that will magically fix your sleep, nutrition can play a role in supporting better recovery.

For athletes and busy active people, sleep is one of the biggest performance tools we have.

A few nutrition strategies that may help support sleep:
🥝 Include foods like kiwi fruit, tart cherry juice or dairy as part of your evening routine
💊 Consider supplements like magnesium glycinate or L-theanine (when appropriate)
☕ Be mindful of caffeine timing and other lifestyle factors that may impact your sleep

But remember, the basics will always come first:
✔️ eating enough throughout the day
✔️ fuelling training properly
✔️ having a consistent routine
✔️ prioritising quality sleep habits

Sleep isn’t something you optimise with one magic trick, it’s built through consistent habits 💛

Save this for the next time your sleep needs a little extra attention 📌

#nutritionforsleep #dietitian #dietitiantips #sleeproutine

These banana oat muffins are one of my favourite meal prep recipes because they’re so versatile.
✔️ Grab one as a snack when you’re on the go.
✔️ Pair a few with yoghurt and fruit for a balanced brekky.
✔️ Enjoy one before training for an easy carb-rich snack.

They’re quick to make, freezer-friendly, and perfect to have on hand for those busy weeks when cooking from scratch every day just isn’t happening.

Because good nutrition doesn’t have to mean spending hours in the kitchen.
INGREDIENTS (makes 12)
☀️3 small or 2 medium ripe bananas
☀️2 eggs
☀️150g protein yoghurt (I used vanilla @chobaniau fit)
☀️1-2 tbsp honey
☀️1/4 cup milk
☀️1 cup rolled oats
☀️1 cup self-raising flour
☀️ Optional: 30g protein powder
☀️1 tsp cinnamon
☀️Pinch of salt
☀️Chocolate chips (measured with the heart)

METHOD
1. Preheat oven to 180°C and line a 12-hole muffin tray
2. In a large bowl, mash the bananas
3. Whisk in the eggs, yoghurt, milk and honey until smooth.
4. Add the oats, flour, protein powder, cinnamon and salt. Stir until just combined.
5. Fold through the chocolate chips
6. Divide the mixture evenly between the muffin cases (about ¾ full).
7. Bake for 15-20 minutes, or until lightly golden and a skewer comes out clean.
8. Allow to cool for 5 minutes before transferring to a wire rack.
Sometimes it’s just about having a few simple, reliable recipes that make eating well the easy option 💛
Save this recipe for your next meal prep day 📌

#mealprep #healthymuffins #bananamuffins #dietitian

When it comes to gels, there are so many options now, and it’s easy to assume there’s one “best” gel.

But, there isn’t! The best gel for you depends on things like:
🏃 your experience
🍬 your carbohydrate requirements
☕ whether you want caffeine
💰 your budget
🤢 and, most importantly, what your stomach tolerates.

That’s why I put together this cheat sheet.
Whether you’re:
👟 training for a race, from a half to an ultra marathon
🏅 preparing for an event
⚡ looking to increase your carbohydrate intake
💸 or just trying to find an easy pre-training top up

...this should help make the decision a little easier.

One important reminder though. The best gel is the one you’ve practised with. Don’t wait until race day to try a new product. Use your long runs to test different options, work out your fuelling strategy, and build confidence in what works for you.

Save this for your next trip to the running store

#sportsdietitian #dietitianapproved #runnutrition #performancenutrition #endurancenutrition

A little dietitian dump 💛

The past few months have been a pretty full (but very exciting) season.

From:
☀️ Running nutrition workshops for workplaces and schools
☀️ Collaborating with some awesome gyms
☀️ Catching up with other sports dietitians and continuing to learn
☀️ Running more kilometres than I probably thought I would
☀️ Completing the Gold Coast Half + Cairns Half a week later (does this technically count as a full marathon? 😂)
☀️ Presenting to sports teams
☀️ Helping clients fuel their goals, from marathon prep to navigating busy everyday life

I feel incredibly lucky that I get to combine so many things I love: nutrition, sport, learning, running and helping people feel more confident in their own bodies.

The best part will always be seeing clients achieve things they once thought felt out of reach, whether that’s crossing a finish line, improving performance, or simply making nutrition feel easier in everyday life.

Now I’m excited to see what the next few months have in store ✨

#dietitian #sportsdietitian #performancenutrition

The Sydney Marathon is 6 weeks away and your race day nutrition strategy should already be in progress!

One of the biggest mistakes I see runners make is waiting until race week to think about fuelling. But, race day nutrition isn’t something you figure out on race day.

Your next 6 weeks are your opportunity to practise, adjust and build confidence in what works for YOU.

The 3 things I’d be focusing on now:
🍬 Practise your race day fuelling strategy
Test your pre-run breakfast, gels, sports drinks and timing during your long runs so you know what your body tolerates.
🍝 Increase your carbohydrate intake as training increases
More kilometres = more fuel required. Carbs help support your training quality, recovery and ability to hit those important sessions.
💊 Practise any supplements you plan to use
Whether its caffeine, electrolytes, bicarb, gels or other sports supps, don’t wait until race day to find out what works.

The goal is to arrive at the start line knowing:
✔ what you’re eating
✔ when you’re fuelling
✔ what your body tolerates

Because confidence comes from preparation 👏 If you’re training for a marathon or endurance event and want help creating a personalised nutrition strategy, this is exactly what we work through inside my Performance Pack 💛

We’ll cover your daily fuelling, training nutrition, recovery and race-day strategy so you can stop guessing and start your event feeling prepared.
DM me or click the link in the bio for more info 👀

#marathontraining #marathonnutrition #sportsnutrition #sportsdietitian #performancenutrition

Busy mornings are exactly why breakfast gets skipped!

You hit snooze one too many times, rush out the door, grab a coffee and suddenly you’re trying to get through the morning on caffeine and hope.

That’s why I love breakfast bakes. Spend a little time prepping once, and you’ve got breakfast sorted for the next few days.

Swipe to see 4 of my favourites:
🥞 Pancake tray bake
🥕 Carrot cake baked oats
🍔 Homemade high-protein McMuffins
🍞 Protein French toast bake

They’re all:
✔️ High in protein
✔️ Meal-prep friendly
✔️ Easy to grab on busy mornings
✔️ Perfect before work, uni or training

Because eating well doesn’t have to mean cooking from scratch every morning. A little prep can make busy weekdays so much easier 💛

Save this for your next meal prep day!

#mealprepideas #highproteinbreakfast #breakfastmealprep #sportsdietitian #easybreakfastideas

Standing in the yoghurt aisle wondering what to buy? You’re not alone.

With SO many options now, from high protein, Greek, flavoured, plant-based, to “gut health” yoghurts, it can get a bit overwhelming

But, there isn’t one “best” yoghurt.

The best choice depends on what you need it for that day.

For example:
💪 some are better for protein and recovery
🏃 some are better before training
🦠 some are great for gut health
🌱 some suit plant-based preferences
💰 and some are just the most budget-friendly option

Once you know what to look for, it becomes a lot simpler to choose! And you don’t need to overthink it every time you shop.

That’s why I put together this yoghurt cheat sheet, to make the decision a bit easier next time you’re staring at the fridge wondering what to grab 👀

Save this for your next grocery shop!

#dietitian #dietitiantips #yoghurt #everydayathlete

I think people assume sports dietitians eat “perfectly”

But in reality:
Some days it’s a balanced home-cooked meal.
Some days it’s toast for dinner.
Sometimes it’s pizza on the beach.
Sometimes it’s ice cream because I felt like it.

For me, good nutrition is not about eating “perfectly” or eating “clean”.

Food serves different purposes and is so much more than just nutrients.
☀️ It’s fuel.
☀️ It’s convenience.
☀️ It’s culture.
☀️ It’s connection.
☀️ It’s enjoyment.

And yes, sometimes it’s just because something tastes good.

I hope this is a reminder that you don’t need to eat like an Instagram meal prep account to have a healthy relationship with food or support your performance 💛

#sportsdietitian #dietitianapproved #everydayathlete

Food for the soul

Elite combo🤌🏼

Packet salads are life savers

The best cookies in town

Forever a weet-bix kid

So I can run like Lightning McQueen🏃🏼‍♀️

Don’t know it ‘til you’ve try it

Because I felt like it

Elite girl dinner💁🏼‍♀️

Burning out by 4pm every day? Most people think it’s a motivation problem or that they just need more caffeine ☕

But in reality, that afternoon slump usually comes down to how you’re fuelling across the day. Things like:
→ skipping or under-eating breakfast
→ long gaps between meals
→ relying on coffee instead of actual food
→ not planning an afternoon snack

All of this adds up by mid-afternoon.
And suddenly you’re:
→ exhausted
→ craving something sweet
→ struggling to concentrate
→ counting down the hours until the day ends

The good news? It doesn’t need to be complicated. A few simple shifts can make a huge difference:
✔ eat breakfast that actually fuels you
✔ don’t leave massive gaps between meals
✔ plan a proper afternoon snack before the crash hits

Small changes. Big difference to your energy 👏

If this is something you’re constantly dealing with, it’s exactly the type of thing I go through inside my Performance Pack. It’s full of practical sports nutrition strategies to help you fuel your training and busy days without overthinking it.

Save this for your next 4pm slump!

#sportsdietitian #dietitian #dietitianapproved #nutritiontip #everydayathlete

Lunch is often the meal that gets forgotten about!

You’re busy, trying to juggle work, training, and everything else life throws at you. So lunch usually ends up being:
→ whatever’s easiest
→ something expensive from the café
→ or a random collection of snacks from your desk drawer

That’s why I’m a big fan of bulk-prep lunches that you can throw together in under 20mins! These are perfect for anyone who doesn’t want to spend hours meal prepping on a Sunday (I definitely don’t 👀), and wants a few easy options ready to go makes it so much easier to eat well during the week.
These are some of my go-to high-protein lunch ideas that:
✔ keep well
✔ are easy to prep ahead
✔ support energy and recovery
✔ don’t require a million ingredients

Save this for your next meal prep session 📌

Which one are you trying first?

#dietitianapproved #sportsdietitian #performancenutrition #mealprep #lunchidea

When life gets busy, nutrition is usually the first thing to slip!

Not because you don’t care, but because time, energy, and decision-making are already stretched thin.

So meals start looking like:
→ whatever is quickest
→ whatever requires the least effort
→ or sometimes just skipping a proper meal altogether

The good news is, eating well in busy seasons doesn’t need more motivation, it usually just needs a few reliable shortcuts.

Things like:
🥔 quick carb options that take 2 minutes
🐟 easy protein you can just heat and go
🥗 veg that doesn’t require chopping
🍝 sauces and bases that make meals actually enjoyable

Nothing fancy. Just practical foods that help you put meals together without overthinking it.
This is exactly what I keep on hand when time is low 👀

Save this for your next busy week, it’ll make dinner (and lunch) a lot easier 📌

#dietitian #dietitianapproved #sportsdietitian #easymeal

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

@caityb.wellness

TRAIN LIKE AN ATHLETE
WORK LIKE A BOSS
FUEL LIKE A PRO

FUEL LIKE A HIGH PERFORMER

SIMPLIFY NUTRITION

BUILD CONFIDENCE & CLARITY WITH FOOD