Nutrition

Female athlete nutrition fails on energy availability, not cycle phase. What oestrogen, progesterone, iron and hormonal contraception do to your training.

The athlete who blows up on the run leg usually made the mistake ninety minutes earlier on the bike. I see it constantly in the triathletes I work with — race day feels like a nutrition problem on the run, but it’s almost always an intake problem on the bike, where the stomach is stable and the opportunity to eat is wide open. Triathlon is the only endurance sport where your fuelling strategy has to survive three different digestive environments in one session. What the gut t

A swimmer I work with was doing 4,500m before school on nothing but half a glass of water. Her coach had flagged that the last 20 minutes of every session fell apart. Her parents assumed it was sleep. It was fuel. Morning swimming is the hardest session in sport to fuel properly. You're awake at 4:30, in the water by 5, and the window for eating is the twenty minutes it takes to get from bed to pool deck. Most swimmers respond by eating nothing, and most coaches accept that a

The first Hyrox athlete I worked with trained like a CrossFitter and ate like one, plenty of protein and carbs kept deliberately low, and couldn't understand why he fell apart on the running stations in the back half of the race. He'd built the engine and starved it of the one fuel it actually runs on. Hyrox is a carbohydrate event wearing a strength event's clothing. Eight one-kilometre runs, eight functional stations, sixty to ninety minutes of near-continuous work for most

A runner I worked with last year carb-loaded for three days before a 10K. He ate pasta for six consecutive meals, started heavy, and finished ninety seconds slower than his training predicted. He'd fuelled up for a two-hour race and then run one that took him forty-eight minutes. The 10K and the half marathon look like the same event with a different number attached. They're not. One of them is short enough that your everyday diet already covers it. The other is long enough t

A cyclist I work with used to eat two large pieces of jaggery before every morning ride, convinced it was doing something a spoon of sugar wouldn't. It wasn't. But it also wasn't a bad choice, and the gap between those two things is the whole answer. Jaggery works as a pre-workout for one honest reason: it's fast carbohydrate. Everything marketed on top of that, the iron, the minerals, the “natural energy,” is mostly noise for an athlete about to train. Quick Overview What ja

Most club cricketers I work with fuel for a T20 the same way they'd fuel for a two-day game. That single mistake costs them concentration in the last ten overs, when matches are usually decided. Cricket is strange to fuel because no two formats ask the same thing of the body. A T20 is over in three hours. An ODI stretches to eight. A multi-day game is five sessions of eating, not one match-day plan. And your job on the day, batting, bowling, or fielding the deep, changes the

A woman in her mid-40s trains the way she did at 30. Same sessions, same food, same effort. And the results are going backwards: more fatigue, slower recovery, weight that won't shift, strength that's harder to hold onto. Nothing's wrong with her effort. Her body changed, and the inputs didn't change with it. The years after 40 bring real physiological shifts for women, and most of the nutrition advice aimed at this group, eat less, do more cardio, is close to the opposite of

The moment an athlete gets injured, most of them do the one thing that slows healing down: they eat less. The logic seems reasonable. You're not training, so you don't need as much food. But injury raises the body's energy demands; it doesn't lower them. Healing a torn muscle or a fractured bone is hard work for the body, and doing it on a calorie deficit is like asking a builder to construct a house while you cut their supplies. What you eat during recovery has a real effect

Every athlete I work with thinks about macros, hydration, sleep. Almost nobody thinks about their gut. But here's the thing: the gut is where all of it gets processed. Nutrients get absorbed there. Immune responses start there. Inflammation gets managed there. If your gut isn't functioning well, nothing else works at full capacity. And for athletes, the gut takes more punishment than most people realise. Athletes have the maximum gut issues Quick Overview 1. Why Your Gut Mat

Every athlete I work with drinks coffee before training. Almost none of them are doing it correctly. Not because they don't care. But because nobody has ever told them that caffeine — one of the most well-researched performance tools available — has a specific dose, a specific timing window, and a specific form that actually works. Most people are doing all three wrong. Let's fix that. Morning Coffee not doing enough for you Quick Overview 1. What Caffeine Actually Does in t

Most athletes think hydration is simple. “Drink more water.” “Carry a bottle.” “Hydrate before you’re thirsty.” And yet—cramps still happen. Energy still crashes. Long runs still feel harder than they should. Recovery still feels slow. If you’ve ever finished a session feeling heavy, bloated, dizzy, or completely drained, chances are the problem wasn’t training. It was hydration. Real hydration is not about water alone. It’s about electrolytes, sodium, sweat loss, and timing

When it comes to reaching your peak performance, nutrition plays a starring role. You might train hard, push your limits, and focus on recovery, but without the right fuel, your efforts can fall short. That’s where athlete nutrition systems come in. These systems are designed to tailor your diet to your unique needs, helping you perform better, recover faster, and stay healthier. Ready to unlock your full potential? Let’s dive into how you can harness the power of personalize