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Helping athletes fuel, perform, and recover like pros 🏆🍎 | Science-backed nutrition📚 SENr, MSc 🍎

01/10/2026

🏃‍♂️ MARATHON NUTRITION TALK 🏃‍♀️

📍 Mary Peters Track – Les Jones Room
📅 Saturday 3rd October
⏰ 12:00pm

A practical nutrition talk focused on:

• Carbohydrate loading – how to fuel properly in the days leading into your marathon
• Race-week nutrition – getting your fuelling right without overcomplicating it
• Post-marathon recovery – what to eat and drink to maximise recovery after race day

The talk will be followed by a Q&A with Belfast Half Marathon winner and 2:15 marathoner Stephen McAuley, giving you the chance to hear first-hand how an elite-level runner approaches marathon preparation and race day.

🎟️ Limited seating available.

If you’re preparing for Dublin Marathon or another autumn marathon and would like to attend, DM for more information or to secure a place.

28/09/2026

Great day last weekend with discussing the importance of balanced nutrition and how small, consistent habits can support training, recovery, body composition, and overall performance.

We also completed some baseline assessments ahead of their next challenge, giving everyone a clear starting point to build from over the coming weeks.

Looking forward to seeing the progress the group makes and supporting them along the way.

-composition

21/09/2026

📘 Fuel better. Recover faster. Perform consistently.

The SMART Nutrition Athlete Nutrition Guide is built to make sports nutrition simple, practical and easy to apply.

Inside you’ll get clear guidance on:

1. Fuelling training and competition
2. Carbohydrate, protein and fat targets
3. Hydration and recovery
4. Supplements
5. Meal and snack ideas
6. Carb loading and carbohydrate periodisation
7. Making better everyday nutrition choices

No fad diets. No overcomplication. Just practical sports nutrition you can actually use.

Train hard. Fuel SMART.

📖 Available now via the link in bio.

03/09/2026

⛽ Fueling a 90-minute bike session

For this session, the goal was to maintain energy, support performance and practise taking on carbohydrates while working:

💧 500 ml water
⚡ Session Sports Fuel - 40 g carbohydrate + 500 mg sodium
🚴 Nutrition X Gel - 40 g carbohydrate
🍌 Banana - 23 g carbohydrate

That’s 103 g of carbohydrate across 90 minutes - approximately 69 g per hour 🫣

Fueling isn’t only for race day. Training your gut and testing different products during key sessions helps you understand what works best when performance matters.

Would you fuel this much during a 90-minute session? 👇

28/08/2026

60 days to go until

Your race nutrition plan has 3 key parts 👇

🍝 Carb loading before the race
🥣 Your race morning breakfast
⚡ Your in-race fuelling strategy

All three should be practised before race day.

Know what you’re eating, how much you’re taking and when you’re taking it.

Nothing new on race day.

15/08/2026

1-1 coaching is about much more than simply handing you a meal plan.

✅ A personalised plan focused on sustainable behaviours
✅ Body composition and hydration testing
✅ Easy app-based tracking with targets matched to your training
✅ Weekly check-ins, support and accountability

Everything is built around your training, lifestyle and goals to create changes that actually last.

Interested in finding out more? Drop me a message 📩

08/08/2026

Are lactate gels the future of endurance fuelling, or an €8 distraction? 👀

I’ve had plenty of questions about FLŌ and the science behind using lactate as fuel. My honest take: the concept is exciting, and I’m interested to see where the research goes. However, from an athlete’s perspective, the bigger question is where you’ll get the greatest return.

Before spending €8 on a gel, ask yourself:

🏃 Are you fuelling your daily training properly?
⚡ Are you consuming enough carbohydrate during key sessions?
🥤 Are you recovering properly afterwards?
😴 Are your sleep, appetite and energy consistently good?

Marginal gains only become valuable once the major gains are covered. For most athletes, consistently fuelling the entire training block will offer far more than simply chasing the newest product.

Would you try one, or is €8 too much for a single gel? 👇

21/07/2026

Client Success – Decky 💪🏊🚴🏃

Massive congratulations to Decky on completing his Half Ironman in Poland! 🇵🇱

After a frustrating previous race, the focus this time wasn't on training harder, it was on fuelling smarter.

A couple of messages that summed it up perfectly:

"The nutrition tips you gave me worked a charm compared to the previous race."

"Hydration and nutrition definitely made the difference... it was unbelievable how much volume I took compared to last time."

This was a tougher, hillier course, but by having a clear nutrition and hydration strategy, Decky was able to perform far better and enjoy the race a whole lot more.

The best part? Even after the race, the focus is straight back to the basics:

✅ Breakfast sorted
✅ Shopping done
✅ Straight back into routine

That's what creates long-term success. It's not about being perfect every week, it's about having a plan, learning from each race, and consistently showing up.

Proud to be part of the journey. Onwards to the next one, Decky! 👏💪

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