Food For Thought. A Dietitian’s Perspective!

We recently had the chance to sit down one on one with The Injury Clinic’s Tim Stewart.  Tim is an Accredited Clinical & Sports Dietitian who has a wealth of nutrition knowledge, so we thought we’d pick his brain with a few questions that we are often asked.

Check out what he had to say…



Tim, for those of us who often get knocked about with colds over winter, what are two pieces of advice you’d give in regards to diet & nutrition?

Tim’s Answer:

Looking after your immune system is the number 1 priority for this winter. Ensuring that you are enjoying a wide range of fruit and vegetables along with a range of different colours will help obtain a variety of different vitamins and minerals, think of it as a natural multivitamin.


Enjoying the food that you are eating will help keep you in a positive mindset. Winter can be a little depressing with shorter days and freezing temperatures. Enjoying warm soups or slow cooked meals will help lift your mood.


Lastly, making sure we are focusing on hydration throughout winter. During the cooler months, we often don’t feel like drinking (apart from a warm coffee), but it still remains important to aim for 2L of water/day.

Q 2.

Tim, I’m about to start training for a marathon. What are three things I should be considering regarding diet & nutrition?

Tim’s Answer:

Have a good understanding of what carbohydrates and proteins are and how they can complement your training program. Both of these nutrients are important for both preparation and recovery for endurance athletes. They play a crucial role in keeping your immune system strong and will help improve your training quality, this is where the real gains are made!


Ensure you understand your sweat loss rate during training so you can implement an accurate hydration plan for your marathon. Make sure you practice taking in drinks during a “race pace” training run. Get to know which energy gels work for you and when you are going to use these.


Look to get an individualised nutrition race plan. Getting something off the internet which worked for one athlete doesn’t mean it will work for you. Sports nutrition needs to be individualised for it to have a positive impact on you. A consult with a Sports Dietitian can get you on track to work towards your next marathon PB. Be sure to leave enough time to practice your plan prior to your next event though!

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Q 3.

Tim, I feel that my weight fluctuates and I have trouble staying in a comfortable and healthy weight range. What is your number one piece of advice?

Tim’s Answer:

Thanks to the likes of social media, there is more emphasis than even on what we should look like. Being a Dietitian trained in the ‘Non-Diet Approach’, I believe in ‘Health At Every Size’ (HAES). Someone’s shape and/or size shouldn’t hold them back for any reason, therefore there is zero focus on a set numbers or categories during my consultations. What I do is more about exploring food groups and putting in place a healthy lifestyle which involves some active movement. The best thing about this approach is that it’s completely driven by you and I will be there to guide you throughout this entire process. This is a long-term, sustainable approach rather than trying the latest diet which claims you will lose 10kg in 8 weeks!

Enquire at The Injury Clinic if you would like more information on this approach…

Q 4.

Tim, I’m having trouble with energy levels. I often feel that I don’t have the energy to concentrate towards the end of the day and/or the energy to complete exercise at a level I’d like to. What are three things I should be considering?

Tim’s Answer:

This is very common as life can get busy with work and family commitments. If you are training in the afternoon it’s important to continue to trickle in the energy throughout the day. Have a good breakfast to start the day off right and continue to ‘top up’ throughout the day.


Have a good relationship with food! Understand the role of the nutrients for the body to operate effectively throughout the day. During my sessions you will learn about the nutrients and the importance of timings nutrients such as carbohydrates.


Lastly, make sure you focus on getting a good night’s sleep. This is when the muscles recover the most and is absolutely underrated by most people. Allow for some rest days within your program in order to give your body and mind a rest too.

If you found this information valuable and would like to make an appointment with Tim Stewart, please contact the clinic on (03) 5229 3911 or follow the link to make an appointment online:

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