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Replenish and Rise BSc Nutrition and Dietetics
MSc Sports Nutrition
Performance Nutrition | Disordered Eating Specialist
121 Consults

Hyrox in the diary? Is your fuelling ready?If you’ve got a Hyrox coming up, I’m guessing your training plan is pretty di...
20/10/2026

Hyrox in the diary? Is your fuelling ready?

If you’ve got a Hyrox coming up, I’m guessing your training plan is pretty dialled in. But how much thought have you given to what you’re eating around it?

Hybrid training is a lot of volume, and it’s really easy to under-eat without realising. It tends to show up as feeling flat in sessions, niggles that won’t go away, or legs that give up halfway round the course.

In a more chronic picture of under-fuelling, you may get other symptoms such as dizziness, hormonal changes (such as irregular or absent periods), hair loss, shortness of breath, constipation, poor sleep, tiredness, anxiety or low mood. If you experience any of these symptoms, go and check them out with your GP.

Have a swipe through for the basics, and if you’d like a plan built around your training and race day, send me a DM and I’ll send you the details 💪

𝗞 𝗘 𝗟 𝗧 𝗫 - 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗥𝗮𝗰𝗶𝗻𝗴 debrief below 🥇👇SO good to be back racing again! Came away with the win and some RAPID paces ...
19/10/2026

𝗞 𝗘 𝗟 𝗧 𝗫 - 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗥𝗮𝗰𝗶𝗻𝗴 debrief below 🥇👇

SO good to be back racing again! Came away with the win and some RAPID paces in the runs which I am super pleased about considering I’ve only been back running properly for 3 weeks post ankle injury…

Huge thanks to Alfie Brown for keeping me going through it all (and saving me pretty much everytime we got to a station). Turns out we’re a pretty good pair for this sort of stuff so Hyrox mixed doubles is pending 👀

FUELLING:
I was really proud of how I went into this race. I made sure carbs were the priority beforehand and felt properly fuelled before starting. I had one jelly baby on the row for the carbohydrate mouth rinse effect. The theory is that receptors in the mouth detect carbs and signal the brain, which may reduce how hard the effort feels and help performance. Post-race I got a protein pistachio granola bowl from ☼ WINNIE & THE WAVE ☼ | Newquay, Cornwall, which ticked all the recovery boxes: carbs to refuel and protein to help repair!

Had such a lovely time afterwards too - the gym community down here in Cornwall is incredible and feel like I’ve really found my place since moving here 💙

Massive thanks to hybridhubnqy for supporting this and all the training this year!

14/10/2026

More info below 👇

You are unlikely to need a strict carb load for (a carb load is generally for events lasting longer than 90 minutes). But you DO want to top up your energy stores so you’re starting the race well fuelled.

What do the guidelines say?

The American College of Sports Medicine (ACSM; Thomas et al., 2016) sports nutrition guidelines suggest 7-12 grams of carbohydrates per kilogram of body weight for the 24hrs pre-event (when the event is lasting less than 90mins)

What that looks like in real life:
- 3 carb-rich meals, with carbs making up the biggest part of your plate
- 2–3+ high-carb snacks between meals
- You could choose lower-fibre swaps such as white rice, pasta or bagels if your gut is sensitive before racing
- Easy extras such as juice, dried fruit, granola or a drizzle of honey or jam

Save this for the day before your race and send it to your Keltx buddy 👇

This post is general guidance only and isn’t a substitute for individual advice. Your needs may differ depending on your health, training and any medical conditions. If you’d like a plan tailored to you, my DMs are open.

Ever wondered what happens once you book in with Replenish and Rise?I get asked this a lot, so I’ve filmed two quick vid...
01/10/2026

Ever wondered what happens once you book in with Replenish and Rise?

I get asked this a lot, so I’ve filmed two quick videos to walk you through it: your initial assessment and your review sessions.

Everything you need to know, so you have a clear idea of what to expect and booking feels a little less daunting.

If you’ve got any questions, drop them below or send me a message 💙

Your first appointment (90mins) is all about understanding you and your goals 🧡

First we will chat through what’s brought you here. We will think about:
- What you’re eating
- Your training and exercise
- Any symptoms or health conditions we need to consider
- Your weekly routine
- Your social circle and support
- Food availability, skills and resources
- What you’ve tried before and how that went

(If you have any symptoms or medical conditions, please make sure you’re also seeing your GP.)

Next, we’ll co-create your goals, so we’re focused on what you want to achieve and you get the most from your support.

Finally, from there, we will build your initial plan. This is always individualised for you, I never give standard plans. For some people, this could look like a more prescriptive meal plan. For others, it could be competition fuelling guidance, portion size guides, or specific goals.

We’ll also think about whether it would help, with your consent, for me to link in with others involved in your care, like your GP, coach, therapist or physio, so you get a joined-up approach.

Swipe across to see how reviews work 👉

After your initial assessment, review sessions (60mins) are where we build on your plan, and there are a few ways to do it depending on what you need 👇

Foundations Review (ad hoc review session)
A one-off top-up, great if you’ve been trialling your initial plan and want to check in and fine-tune.

Momentum Package (3 review sessions)
Ideal for sport and training, or if you’re just getting started and want support to find your feet.

Transform Package (7 review sessions)
For more complex goals, multiple competitions, disordered eating, eating disorders or RED-S, where change takes a bit more time.

Thrive (11 review sessions)
The most support. Best for lasting

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