Integrated Nutrition

Integrated Nutrition We help men and women become Elite Performance Athletes by building Structure, Capability, and Resilience into their performance nutrition.

Yesterday I was at the Red On 12 event hosted by Red On - Endurance Events - Backyard Ultras 12 hoursAs many 5k loops as...
30/08/2026

Yesterday I was at the Red On 12 event hosted by Red On - Endurance Events - Backyard Ultras

12 hours

As many 5k loops as you can do either individually or in teams of three

But I wasn’t running…

I was Crew Chief for 16 athletes of The Catalyst Project Headed up by Dean Hammond | The Catalyst Project

16 athletes with 16 individual strategies

The build up

The ex*****on

The recovery

Every feed window accounted for .. gram for gram

Fall back options for when things go wrong (which they did)

On hand at any point over those 12 hours enabling the athletes to perform there absolute best (which they all did)

I could not be more inspired by the athletes I crewed yesterday.. pushing themselves physically and mentally to their limits and then some more after that

Every time standing up and heading to the start line, ready to grab the baton from their team member and give their all for the team.. most of them running further than they’d ever ran before

Dean pushing himself further and further. Running a lap with EVERY SINGLE MEMBER of The Catalyst Project team throughout the event, Leading by example and showing what is possible when Mental Fortitude is embedded into your soul. You see the standard in this industry brother and I’m in awe of your effort

The Catalyst Project Community coming together showing what the everyday athlete can do when they set their mind to it

In short, I was in my element.. enabling others to showcase their abilities in an event that requires nothing short of maximum effort

I love what I do.

Gaz Mac
Plug-In Rehab
James Elliott | Counselling For Resilience
Isaac Longden | Performance coach
Liam McGregor
Danny Rae
Coach Mike Chadwick

The Catalyst Project x EL1TE Retreats summer camp at Mikes Gym What an incredible five days of training with awesome peo...
24/08/2026

The Catalyst Project x EL1TE Retreats summer camp at Mikes Gym

What an incredible five days of training with awesome people

It wasn’t easy and required maximum effort everyday, but I can promise you it was one of the best things I’ve ever done.

The full timed lap is up there with one of the hardest things I’ve ever done physically, it showed a lot of work on points and highlighted areas that I’m not very good at and I loved every second of it

Martin Burkhill leading this camp to incredibly high standards, demonstrating why elite retreats is the absolute pinnacle of training camp retreats. Taking the time to get to know every single one of the team and bond with the group made everything so much better

Dean Hammond | The Catalyst Project bringing together the catalyst project community and leading by example in all that he does.. inspiring doesn’t even cover it.. thankyou for everything you have done for me Brother and I pinch myself every day to think that the path I’m currently on is in the majority down to you.

There is much more footage of the train I g camp but we will save that for the YouTube video 🎥🎥

Right now I’ll take a flat white, a big tub of ice cream (because it’s anabolic 😏🔥) and a good amount of rest

Next years training camp is going to be INSANE 🏴‍☠️🏴‍☠️

29/07/2026

What’s in the tub?

The Shearer number of people telling you to take supplements on this platform is astounding

No, I’m not here saying they shouldn’t provide some advice but I very rarely see people explain explaining exactly what the specific ingredients inside those supplements do

So that’s what I want to do as a “thing”

It’s pretty much impossible for me to go through every ingredient in one supplement on this platform and keep your attention

So I’m just gonna go ingredient ingredient and explain exactly what they do in a way that makes sense to you

Breaking down what they are, how they work and how much you should take

So first up is the DYNAMITE Pre Workout

it is the most potent pre-workout product that they sell and one that I use regularly because the gummy bear flavour is awesome

In this product there is 3.2 g of beta alanine per serving which is a really powerful dose

The itchy face feeling that you get when you take this product will wear off the more you consistently take it as your body builds a tolerance

You could also buy the single ingredient beta Alanine product from Combat Fuel

If you’re looking to get stronger and increase your output at high intensity or high difficulty Than this is an absolute no brainer to have in your locker

Great product made by great people doing great things

🇬🇧🇬🇧

27/07/2026

Striving for perfection is something that is common place in the world today

Not only in health and fitness but in all aspects of peoples lives

So when we see things like marginal gains and 1% better every day

There’s an assumption that you should already be operating at 90 to 100% and then look for these secret hacks

whilst they’re definitely is a case for making everything 1% better to find the highest levels of performance

This is really only achievable for full-time athletes or people pushing out the absolutely elite level

For the everyday athlete, there’s a different way of thinking about marginal gains

Small marginal increases compounding overtime to take you from just starting out to consistently achieving the basics every day

I’ve lost count the amount of incredible coaches and mentors that have told me the difference between Good and great is a consistent adherence to the basics every day

There is no magic pill that will skip past those reps or skip past the boring Work

So rather than trying to do all of the basics altogether at once

Why not try to gradually build them overtime so they become the Absolute bedrock of your daily routine?

Performing consistently at 80% for three years is far better than performing at 100% for 30 days and I’m falling off the bandwagon

13/07/2026

I feel like I'll be saying this until I'm blue in the face

Long-term consistency to adequate calorie intake is one of the biggest performance levers for people chasing performance-based goals

It isn't or ever will be hopping from one supplement to the next, hoping it's gonna unlock some secret next level that you've read about online

Every time I see a new supplement being targeted to me as an advertisement, I ask myself one question

Why won't this work?

I use that question to try and find the reason why the product is not good enough and won't work for me

Approaching any product trying to be sold to me with a critical thinking attitude often directs me to the same answer

It's someone trying to sell me something I don't need

And then I get right back to eating for my goal at the time within the calorie targets that have been set by my coach

Yes I have a coach too, all good coaches should

The long-term consistency of my adherence to these targets is the single biggest difference maker as to whether I achieve the goals I've set for myself

Start thinking like an Olympian and trying to perform in three to four years' time

Take that mindset to your nutrition, apply it rigidly to be as good as you can be (not perfect) consistently whilst striving towards your goals

Taking on board adequate carbohydrate intake around training windows will mean absolutely nothing if you only do it for a couple of weeks

The problem with this answer is it's not sexy and it doesn't sell

But I promise you it is the answer

07/07/2026

Let's talk about

She has been on an incredible journey, moving more and more towards performance based goals

We started at a point where she had felt low energy, poor training performance and a feeling of just not knowing where to go next

A coach herself, she had a good understanding of how to train and move her body to get the best out of her but nutrition often was the area that was missing

Over time we learned how her body reacts to performance fueling strategies, trialling, testing, and trialling again to make sure she had the best strategies to go and attack her performance-based goals

The sheer amount of output that Rosie has put in has been inspirational, taking on endurance events and performing at levels she did not think she could achieve

Culminating in running the Red-On Backyard Ultra this year

She ran further than she's ever run in her life and performed incredibly well with a plan and strategy around her nutrition that enabled her performance, not hindered it

All the while throughout her journey with us, Rosie is eating more than she's ever eaten but also compositionally is in the best place she's ever been in

Her knowledge around food supports every aspect of her life not just as a coach but as a wife and a mother

I couldn't be more inspired by the effort and dedication that Rosie puts in every day to achieve a goal when she sets her mind to it

We are in the planning stages of what comes next for Rosie but trust me when I say it's going to be awesome

Last month I supported six athletes at the Backyard Ultra at Cheltenham racecourseIt was the biggest event in my year s...
08/06/2026

Last month I supported six athletes at the Backyard Ultra at Cheltenham racecourse

It was the biggest event in my year so far and I knew when taking on the role of crew chief for the six athletes I had to be at my A game

During that event, I witnessed people pushing themselves beyond their limits to see what they had in the locker when all thoughts of perfection left their mind

All that matter to them was putting one foot in front of the other on the next yard

Fuelling effectively was a great thought for them in the beginning, but as the time wore on all that mattered was that they continued

That’s why I had to make sure I had everything squared for each of these athletes to perform at their best

The planning preparation and trialing that happened in the months prior to them stepping on the start line made all the difference

We didn’t just turn up on the day and hope that it would work

We practice practice and practice some more the fuel strategies that they were going to utilise during the event

We worked on how different foods worked in conjunction with each other

We worked on how their stomach reacted hours after beginning a session

Could they continually take on that same amount of food?

Where were the pinch points and what were our emergency strategies to navigate these?

Trust me when I say…

Not one of those athletes executed their written down strategy to perfection…

No plan survive first contact

So we had to execute on the fly with back up an emergency strategies that we knew we could fall back upon during that time

I’m blown away by every single one of those athletes and what they achieved

And I’ve got multiple more athletes already signed up for next year’s event

So it looks like I’ll be done in the crew chief role again

🏴‍☠️Fly the flag

I went into HYROX Riga thinking the walking lunges would be one of my strongest stations… How wrong I was.. 🤦‍♂️🤦‍♂️At l...
06/06/2026

I went into HYROX Riga thinking the walking lunges would be one of my strongest stations…

How wrong I was.. 🤦‍♂️🤦‍♂️

At least there’s some moody photos of me competing right? Isn’t that what it’s all about really 🤣🤣🏴‍☠️🏴‍☠️

There is a lot of absolute nonsense in the fitness industry.Some of it is pointless.Some of it is massively overhyped.An...
05/06/2026

There is a lot of absolute nonsense in the fitness industry.

Some of it is pointless.

Some of it is massively overhyped.

And some of it actively makes fuelling performance harder than it needs to be.

So here are things that really grind my gears..

1. Keto diets for performance

Yes, you can become more efficient at using fat for fuel.

But that doesn’t mean you’ve somehow outsmarted your body’s need for carbohydrates.

When training intensity increases, carbohydrates matter.

Repeated efforts, hard conditioning, heavy training and competition all rely heavily on glycogen.

Being “fat adapted” is not a flex if your actual performance gets worse.

2. BCAAs

If you’re already eating enough protein, BCAAs are largely pointless.

A decent protein source already gives you the essential amino acids needed to support muscle repair and growth.

You do not need an expensive tub of brightly coloured water to recover properly.

3. Eating organic everything

There is nothing wrong with buying organic food.

But organic doesn’t automatically mean healthier, more nutritious or better for performance.

You can eat the cleanest, most organic diet imaginable and still completely under-fuel your training.

And organic wine is still wine.

4. Beef protein powder

Beef protein powder is not powdered steak.

Most of it is made from hydrolysed beef protein, heavily derived from collagen-based material.

That means it is not comparable to whey when we’re looking at protein quality, leucine content and muscle protein synthesis.

It normally tastes worse, mixes worse and costs more.

5. Continuous glucose monitors for healthy athletes

A rise in blood glucose after eating carbohydrates is not automatically a problem.

That is a normal response to eating food.
CGMs can be useful in clinical settings, particularly for people managing diabetes.

But most healthy people do not need to panic every time their blood glucose rises after a bowl of rice.

Here’s a short story about .tc Not only is Tom an incredible Athlete… he's a genuinely awesome human being When he join...
26/05/2026

Here’s a short story about .tc

Not only is Tom an incredible Athlete… he's a genuinely awesome human being

When he joined the Performance Pathway, he joined with goals that would scare the s**t out of most people…

But he knew to achieve those goals, he wanted the right team around him

Not just a cheerleading squad.. but a group of coaches that would call him out when needed, push him when he felt he had found his limits and enable his performance

He said one thing to me when he joined…

‘I don’t want to say what if’

So we rehearsed every part of his fuelling strategy, pushing his intake towards true performance nutrition markers over time

We focused on consistent fuelling at higher levels to ensure his performance didn’t drop off..

And it didn’t

During the build up to the first race of the season, Toms performance went from strength to strength

The strategies we built together stood up to stress testing over long durations and gave us the confidence that going into Ironman Mallorca no stone was left unturned

He nailed his strategy for the race and felt like he could go again the next day…

All whilst lip singing country music and encouraging other people to take on goals like this..

Yes ridiculous levels of performance was the goal for Tom..

But he also wanted to live life and be present with his Son as much as possible..

Anyone whose seen Toms IG knows the type of man he is

I’m immensely grateful to be a part of Toms coaching team and this is just the first race of the season

It’s not like he did a Backyard Ultra 6 days after completing this 👀👀 oh wait.. he did.. and also crushed that..,

But that’s a story for another time

Incredible effort Tom, onto the next one🏴‍☠️

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