From the Pitch to the Platform: Meet Sarah Nehme
Competitive soccer, powerlifting platforms and marathon start lines have all shaped Sarah’s approach to performance. With a background in elite sport and a career helping others perform at their best, she brings a balanced approach to strength, endurance, and long-term performance.
Curious how she combines powerlifting, running, and coaching at the highest level? Read more below.
Hey there, I'm Sarah
I was a competitive soccer player in Victoria for most of my life, and since retiring, I’ve been dipping my toes into the worlds of powerlifting and running.
I took up powerlifting two years ago because I loved the technical challenge it brings, while continuing to pursue my love for running, where the endurance side of things has always felt familiar. I’ve always been a pretty competitive person, so naturally, I found a way to turn both passions into sport.
In 2025, I was fortunate enough to run the NYC Marathon, which had been on my bucket list for a long time.
Outside of training, I’m also a Strength and Conditioning Coach and Head of Programming for Body Fit Training (BFT). I’ve worked with elite athletes at the top level, and I’ve also had the privilege of working with members in my own BFT studios to help them become the best versions of themselves.
Bulk has been a great addition to my training and performance, and I hope you find some of my favourite product suggestions helpful!
My Bulk Recommendations
Whey Protein Isolate
Why I love it: I love the taste of it - it doesn't feel like I'm having a protein drink, more like my favourite chocolate milk! The macros are great and fit right into my daily nutrient intake.
How I use it: I usually combine it with my Bulk Nutrients Creatine powder and add it to my breakfast cereal. I also take it as a protein shake post-training if I'm strapped for time in the morning.
My go-to choice is Chocolate 1kg
Creatine Monohydrate
Why I love it: The difference it's made to my mental clarity and performance has been really significant. I feel a big difference in my training when I take it regularly - It's a staple for me now!
How I use it: I usually add it to my protein shake, coffee, or yoghurt throughout the day.
My go-to choice is 1kg
Collagen Protein
Why I love it: I love this product so much because it helped my training and injury rehab when prepping for my marathon. The fact that it includes Vitamin C is a big win for me as well.
How I use it: I usually take it as a shake 45-60 minutes before any lower body weight training days.
My go-to choice is 750g Rich Chocolate
Protein Water
Why I love it: Talk about making it easy to get your protein intake in! It's just such a simple way for me to ensure I'm hitting my macros throughout the day and staying hydrated.
How I use it: In my daily water bottle.
My go-to choice is 750g Watermelon
SportsFuel 101
Why I love it: It's an easily digestible way for me to get my pre-training fuel and hydration in one.
How I use it: Usually 30-60 minutes before a long run and if needed, post-run as well.
My go-to choice is 1kg Tropical
Sarah’s Approach to Nutrition
I love eating anything grown in the backyard and try to avoid having too many highly processed foods. That can become a little trickier when I’m training for events, but outside of that, I religiously track my macros and micronutrients to support my health and performance as much as possible.
I’m also a big believer in balance and don’t restrict myself from any foods, because who doesn’t love a little chocolate on the daily?
Average Daily Calorie Intake:Â Between 2300 and 2500 calories per day, depending on my training.
Are there foods you avoid? Why? Just highly processed foods, because I don’t feel great when I eat them too often. Otherwise, I eat pretty much everything.
Are there foods you crave? Chocolate and bread! My family owns a bakery, so I grew up having bread with every meal. And chocolate… well, because it’s chocolate!
What's your go-to cheat meal? Ohhh, it’s got to be a woodfired pizza - ham, cheese, mushrooms, olives, the best! A serious addiction.
My Day on a Plate
Here’s what an average day of eating looks like for me:
Breakfast
- Whey Protein Isolate + Creatine Monohydrate with light milk
- 3 x Weet-Bix
- 1 x banana
Morning Tea
- 1 piece of fruit
Lunch
- 175g lean meat, usually beef or chicken
- 1 cup basmati rice
- 1 bowl of salad
- 100g roast veggies
Afternoon Snack
Dinner
- 175g fish, usually salmon or barramundi
Snack
- YoPRO Perform yoghurt
Weekly Workout Plan
Monday - Deadlift Day
- Conventional deadlifts: 4 sets x 3–6 reps
- Bulgarian split squats: 3 sets x 8 reps
- Absolute favourites! I love the grind of this movement and the growth it gives my legs, not to mention the transfer to performance.
- Good mornings: 2 sets x 6 reps
- Chin-ups: 2–3 sets x 6 reps
Tuesday - Aerobic Conditioning
- This could be in the form of a BFT session, where my heart rate stays between 75–85% of max. It’s a nice way to flush the legs out.
Wednesday - Rest Day
Thursday - Squat Day
- Back squats: 4 sets x 3–6 reps
- By far my favourite movement in the gym. I enjoy the challenge that comes with the technical side of them. If my squats are good, I’m feeling strong.
- Hip thrusts: 3 sets x 8 reps
- RDLs: 2 sets x 6 reps
- Nordic curls: 2–3 sets x 6 reps
Friday - Interval Run
Saturday - Upper Body
- Bench press: 4 sets x 3–6 reps
- DB incline bench: 3 sets x 8 reps
- DB single-arm row: 3 sets x 8 reps each side
- Dips: 2 sets x 6–8 reps
Sunday - Long Run
Latest Results
Do you have any medium/long term goals you're working towards?
In terms of training and sport, I’d love to do another marathon and work towards a half Ironman. Dare I say it, maybe even a full one someday in the future!
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
Playing for South Melbourne Soccer Club and winning the championship in 2012 was a huge highlight in my sporting career.
I also completed the NYC Marathon in 3 hours and 44 minutes. My goal was to run sub-4 hours in my first-ever marathon, and I did just that.
