HB Nutrition

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HB Nutrition

I provide nutritional support and coaching in a simple and actionable way. Whatever your goal is I'll work with you to find the best method that suits you.

I offer 1-2-1 nutrition coaching with strategy, support and accountability.

23/10/2025

Big thank you to for having me in today to do some nutrition workshops with their athletes.

Today we focused on delivering a couple of sessions on some of the key nutritional principles underpinning sporting performance including calories, macronutrients and hydration.

It was great to be be able to speak to such a wide range of athletes from a broad spectrum of sports including golf, ice hockey, athletics and table tennis.

Despite a loaded week and being their day off the football team also had an engaging session covering these as they juggle with multiple matches and training sessions with both club and college.

If you’re a sports club or academy who feels like their athletes would benefit from bespoke group sessions on nutrition and recovery, please feel free to free to drop a DM and I can plan a session bespoke to your sport.

07/07/2025

If there’s one golden rule in nutrition, it’s this: consistency beats perfection. Whether your goal is weight loss, building muscle, or crushing it in your sport, the secret sauce isn’t in fad diets or magic supplements — it’s in showing up every single day for your body.

You don’t need to eat “perfectly” to see results. What matters is sticking to a plan that aligns with your goals and doing it consistently. That’s how your body adapts, transforms, and performs. One salad doesn’t make you fit, just like one burger doesn’t ruin your progress. It’s what you do most of the time that counts.
Want to lose fat? Consistently eat in a slight calorie deficit.
Want to build muscle? Feed your body enough protein and fuel it regularly.
Want to perform at your best? Prioritize balanced meals every day, not just before game day. 🏃‍♂️🏋️‍♀️⚽

Stop chasing short-term fixes. Start committing to habits you can sustain. Progress might be slow, but it’s real — and it lasts.

Isn’t it time you performed different?

07/06/2025

Hasta Luego Tenerife!

Love every minute of being on this island.

The food, sun, sea, people.

Batteries recharged and ready to get back to it

05/05/2025

DM ‘Offseason’ to talk about getting a personalised off season plan

As the football and rugby season comes to and end, it’s a good time to relax and recover from the stresses of the season. The cumulating effect of games coming in thick and fast means there’s little time to deal with little niggles or make any drastic body comp changes. So as a nutritionist and physio team here’s what we are prioritising for our athletes.

Recomp
- with 6 to 8 weeks without any competitive fixtures or pre season fitness to fuel now is the opportune time to work on body composition. Being able to fully focus on dropping body for or building muscle can be difficult for athletes in season as you’re constantly prepping for training and matches
Rehab
- As the season wears on and foxtures pile up, the collective wear and tear can take its toll on the body. Many athletes play through the pain barrier to ensure they are available. The off season is a great time to focus on a good rehab programme to ensure this isn’t an issue going into pre season
Rebuild
- during this time gym sessions can focus on building strength and power to make sure your body is able to cope with the stresses of your sport.

To ensure all of this is possible we put together a personalised off season programme to make sure the pre season meets your goals and you’re ready to hit Pre season at your best.

Isn’t it time you performed differently?

02/04/2025

Hyrox Nutrition 101

With the growing popularity of Hyrox in the UK and Cardiff now announcing its own date I thought I’d drop a little guide to get people started on how to approach a Hyrox
Race and training.

Compared to CrossFit, Hyrox is generally a more accessible race but also quite different. As an endurance event, Carbohydrates become a much more important energy source during the race, especially as y be running around 8km whilst fatigued.

In general as I’m preparing to enter one at the end of the year here’s what I would focus on:

Protein: Hitting a good protein level daily to ensure I’m recovering from weight training

Carbs: Ensuring I’m eating enough to fuel endurance training and loading up pre race

Supplements: Not essential but Creatine and caffeine are great all rounders for enhancing training whilst electrolytes and gels will definitely be needed come race day

If you’re interested in having some support during your training phase or want to know more, comment ‘Hyrox’ and I’ll drop you a DM with some more advice

Isn’t it time your performed differently?

09/03/2025

Protein - A Primer

At PDD we try to provide an individualised approach for each athlete. And when it comes to protein intake,
things are no different.

When doing any consultation or nutritional report with an athlete, we will always give a protein target and
support how to reach it.

Why? Because protein is the cornerstone of recovery after performance or training. Ater either of these, our
first nutritional consideration should be repairing muscle damage to ensure we recover for the next session.

The delivery of amino acids from protein is the only way we can achieve this. As an injured athlete this
becomes even more important.

As someone who has worked with athletes in both football, cycling and distance running, it never ceases to surprise me how under eaten it is. Particularly amongst both the female athlete population and endurance athletes. This is due to the concerns over becoming bulky and the focus on carbohydrate intake.

For most people, hitting 1.4-1.6g per kg of body weight is an achievable goal with some planning and
structure. Vegan and vegetarian athletes who I’ve worked with do require some support but this is easily
achievable or them too.

At PDD we aim to help and support you through this process with a personalised report and weekly check ins on our app.

So if you’d like some support in your performance and recovery, comment Protein below.

Isn’t it time you performed differently?

12/02/2025

Carb Loading 101

If you’re an athlete who performs at high intensity, or for longer than 60 minutes then carb loading should be part of your weekly ritual.

As we progress through our game or race, we burn through our carbohydrate stores, limiting how long we can perform at high intensity. Losses of these stores gradually lead to impaired performance which can negatively affect sporting outcomes.

And that’s where carb loading comes in.
By loading up with high carbohydrate intake 24-48 hrs before we can maximise our stores to ensure good performance.

Studies have shown that those who began football a match with high muscle glycogen covered a greater distance and spent more of the total time completing high-intensity runs (27% versus 15%) in comparison to those players who began the game with low muscle glycogen.

For long distance runners elevated starting muscle glycogen will postpone fatigue by about 20% in endurance events lasting more than 90 minutes making a significant difference

At PDD we work hard to coach our athletes on how to do this effectively and monitor progress to ensure peak performance.

If you’d like bespoke support on carb loading DM Carbs to book a free chat

Isn’t it time you performed differently?

28/01/2025

Client testimonial

Some very kind words from a fantastic client as we prepped for a 298km bike ride from Milan to San Remo followed by a ride from North to South Wales.

During this time we focused on the fundamentals. Protein for recovery and Carbs for fuel. During this time we focused on hitting a good protein goal and making sure longer rides were fuelled beforehand with a good carb load and refuelling effectively on the bike.

If you’re an athlete looking for nutritional support get in touch.

My new project is aimed at athletes looking to get the most out of their recovery and nutrition with the added bonuses of having physiotherapy services included in the price. Drop us a follow and get in touch!

31/12/2023

*Client Testimonial*

Saved this one for a little end of year reflection on how Year 2 of doing this has gone.

One of the things I love about this job is seeing people work hard towards their goals and the go out and smash them.

Chris was a great client who works a busy schedule, so we implemented a flexible approach to carbohydrates management. High carb training days and more moderate intake on rest days.

However one of the first fixes was getting a consistent protein intake. Something that always surprises me is how many amateur athletes still under eat on protein.

I’ve got a few new projects in the horizons for 2024 but my 1:1 monthly coaching will still be a mainstay. So if you want to elevate your training or struggle with your nutrition drop a DM or hit the link in my bio for a free chat on how I can help you

08/09/2023

After a long summer of holidays, keeping the kids busy and settling in new clients I've finally got another testimonial to share with you which I'm really proud of.

Chris came to me in order to best prepare himself for an endurance cycling race with a distance of 216km and plenty of hills too. After a good consultation, we knew what we needed to work on and how to ramp things up gradually to the big day.

The first things we aimed for were adequate calories and protein, the bedrock of recovery. As an endurance athlete, Chris was used to low calories to avoid weight gain and lower protein to focus on carbohydrates. Once we had these set, optimal recovery between sessions became a lot easier.

After that, we moved on to carbohydrates and strategies around carb loading. Getting up to 600g of carbs over the course of 24 hours can be difficult. So we gradually worked our way up, monitoring gastric comfort as we went. By the end, even a 48-hour carb load was more than comfortable.

Once we had these set and monitored Chris was flying and it's great to see those outcomes.

So if you know anyone who wants to maximise their athletic performance and see how nutrition could be the key to this, send them my way

Address

Opening Hours

Monday	08:00 - 16:30
Tuesday	08:00 - 04:30
Wednesday	08:00 - 16:30
Thursday	08:00 - 04:30
Friday	08:00 - 16:30

Telephone

+447790821889

Website

http://www.hb-nutrition.co.uk/

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