Athletic performance is a fine line between doing too little and doing too much. We push our bodies to close to breaking point, then we back off a bit, and then we improve. In order to push our bodies this far we need extra nutrients compared to an average person. Protein, carbohydrate, fat, calorie, vitamin and mineral consumption can far exceed normal physiological requirements. So how do you know how much of each factor is required? You come to see a nutrition professional who has read and analysed the latest research in sports nutrition and knows how to apply it to your own individual requirements.

As a Sports Nutritionist, the first thing I do is listen to what you have to say for an hour. What are your hopes and dreams? What is your current training schedule? What would you like to achieve in the next month, 6 months, year, decade, lifetime? What health issues are you experiencing? Are you injured or prone to injury? Do you recover well from training sessions and events? Do you feel that you perform as well as you should? Do you fatigue fast or can you go for days? What is your current diet? Any recurring health issues or nutrient deficiencies?


When I have all of the information I need, I usually order a fresh set of blood tests to check nutrient status and for athletes who are consistently experiencing gut health issues, I usually recommend food allergy and intolerance testing. It is unlikely that an athlete could reach peak performance with nutrient deficiencies and food reactions dragging them down. I check to make sure that they are getting the macros right for them. Would they suit a lower carb/higher fat diet or would the opposite be better. Fat adaptation is very important for endurance athletes as they need to access their fat stores when energy gets low in the blood and muscles. I tend to focus on a carb appropriate diet – we find the balance of carbohydrates that are right for you and your sport.

Athletes have much higher protein requirements than the average active person (requirements can jump from 0.7-0.8g per kg for an inactive person to 2g per kg for a strength athlete). If they don’t get the protein right, they won’t have the building blocks for muscle repair and for liver detoxification, neurotransmission etc. Improving the protein alone can make a huge difference. I know this from experience – a year or so ago, I doubled my protein, gained 4kgs of muscle and lost 2kgs of fat in a month and smashed all of my PBs – it really is that important.

Micronutrients (vitamins and minerals) are often overlooked for macros and calorie consumption. Here’s a question – who is going to perform better? An athlete who is living on nutrient depleted, sugary foods and junk food or an athlete who is eating the right amount of good quality protein, a high intake of plant foods, wholegrains, legumes, nuts, seeds and great fats? It’s a no brainer! The former will be struggling to intake the vitamins and minerals they need despite maintaining a normal weight and still functioning, but the latter will be fuelling their body appropriately and providing the macros and micros they need to perform at their best. In sports nutrition, there is too much focus on big plates of white carbs in the form of pasta, rice, bread etc. Yes – they are pure energy but they are nutrient depleted and will have your blood sugar through the floor in a very short period of time. The focus should be on consuming a highly nutritious, diet that is going to provide you with the building blocks and energy you need to beat the best.

A personalised, specific nutrition plan can make a significant difference to your overall performance, recover and winning edge.


Fiona is one of my all time favourite people. After high school, I weighed in at 99kg. At 174cm, I have been overweight by 15-20 kgs for all my adult life. Until, at age 53, I met Fiona. She immediately diagnosed my primary problem and by following her dietary coaching, I lost 16 kgs in 5 months. More importantly, I have maintained this for more than a year now. Now, well into the second half of my life, life is good, very good. As I said, Fiona will always be one of my all time favourite people. Thank you Fiona.

Fiona ran a course at work and it was fantastic – I learned so much and she tailored the programs to each individual which worked really well. I reached my weight loss and health goals and it really wasn’t too hard and I still have treats!  More importantly, I feel much better in myself for making food changes and continued to see her independently when the course at work finished.
Charlotte Carlish
Indigestion, stomach pain and abdominal cramps, were an every day occurrence for me. I was quite desperate by the time I found Fiona. With the help of some supplements and allergy testing, Fiona Took me on a journey of discovery. Thanks to her professional and kind guidance, I now  know which foods to avoid and which ones will help my gut to stay healthy.  For the very first time in a long time, my tummy now feels quite normal and I no longer suffer any of the above conditions. To say Fiona has change my life may sound rather dramatic but it is completely true and I will be forever grateful to her.

Feeling Great, Losing Weight!

I have been working with Fiona at Physical Nutrition for about 10 weeks through a corporate program run my employer.  Losing weight and making some real changes to my dietary lifestyle has been a game changer for me.  Through her weekly tutorials, Fiona has taught me about the food I eat, what is best for my body and to gauge how I feel after each meal.  Combined with a sensible exercise routine of walking and cycling, I have managed to drop my weight by 7kgs during this period.  My energy levels are up, I’m feeling fitter and I’m eating much more balanced meals and now know which foods to avoid and which to eat more of!  It’s been a great experience and I would highly recommend Fiona’s program.

I have recently completed the Physical Nutrition 10kg in 20 weeks program and I couldn’t be more thrilled with the support and guidance Fiona has provided.
The 10 in 20 program not only helped me change my habits by giving me a coach that kept me accountable but also helped to educate me to make better nutrition choices in the future.
Thank you again Fiona & this is just the beginning, I’m not going anywhere ☺️
Paris Doran
Fiona has been working with the City of South Perth over the last year.  She has developed a customised 10 week health coaching and nutrition program with us which the City now offers as part of its suite of health and wellbeing benefits.  All of the participants were overwhelmingly positive about the program.  They rated the program highly on the aspects of Fiona’s professionalism, approachability and knowledge, as well as the results they had achieved.
I would recommend Physical Nutrition to any organisation looking to develop staff benefits.
Gillean Sharp
Physical Nutrition/Fiona Murray has really helped my husband and I to achieve our weight loss and lifestyle goals. Her advice, support and knowledge during the 20 week challenge has set us up to lead a healthier and balanced life style. We thought we had enough food and exercise knowledge before meeting Fiona but she has kept us on track, motivated us and through her group classes has kept us entertained and true to our goals! Thanks Fiona!
Alison Thair
My son is 21 and has been ill for years and part of it was Diet, and we have been to many nutritionalist’s but FIONA MAKES SENSE and TELLS YOU WHY you should be careful what you eat. She changed my sons life so I sent my Daughter who had auto immune issues and she has helped her. It is now my turn so I will keep you updated. Highly recommend her she is also very understanding.
Lisa Mann
I have been with Fiona at Physical Nutrition for several months in relation to skin and gut problems and for weight loss. Fiona is knowledgeable and supportive. I am slowly losing weight and my skin and gut issues are improving. Fiona works in conjunction with my integrative medical practitioner which is a very helpful. First time I have had any positive results, a slow but worthwhile approach.
Lynne Besant


If you have any questions or issues you’d like to discuss, please don’t hesitate to contact us.