SPS Nutrition

We Specialise in Sport,Exercise & Performance Nutrition,for recreational & elite athletes.

We specialise in Weight Loss, Lean muscle and Performance Nutrition Plans. Some of my Clients have young families and most have busy lifestyles and jobs so our training focuses on improving their over all shape. Smaller Waists, Wide shoulders, bigger arms type of stuff so they look great in a T-shirt or that dress! Because of time issues and sometimes lack of money, we train online so it’s cost ef

fective and can work out anytime, anywhere. Despite what I specialise in, I can help you too whatever your Fitness goals.

09/06/2026

Pre-season is where you set the foundation. 🏉

Get the basics in place early:

➡️ Strength to stay solid in contact
➡️ Conditioning to repeat efforts late game
➡️ Speed + power so it actually transfers
➡️ Fuel + recovery so you can stack good weeks

The players who improve and perform best are usually the ones who hit sessions consistently and recover fast enough to go again.

If you want a pre-season structure (training + fuelling), DM PRESEASON for more info.

07/06/2026

Hydration is a daily performance lever. Simple to control, huge return.

Stay under ~2% body mass loss ➡️ protect the pump (circulation) ➡️ keep the “computer” (CNS) sharp.

What happens when you drift dehydrated:

💧 Sweat loss ➡️ plasma volume drops ➡️ stroke volume drops ➡️ heart rate climbs

🔥 Less skin blood flow ➡️ core temp rises faster ➡️ pace/decision making dips

🧠 CNS drive drops ➡️ skill + coordination suffer

⛽️ Fuel use shifts ➡️ glycogen burns faster

Sodium is the lever that helps you hold fluid:

🧂 Sweat typically carries ~40–50 mmol sodium per litre (≈ ~1000mg/L, varies a lot) ➡️ longer/hotter sessions can add up quickly

🧂 Sodium helps maintain plasma volume ➡️ supports drinking ➡️ reduces urine output ➡️ keeps the “pump” pressurised

Simple daily approach:

✅ Start sessions hydrated (don’t rely on “catch up” later)

✅ Sip early in training, not when you’re already thirsty

✅ Add sodium when it’s hot, you’re sweating heavily, or sessions are longer

✅ If you want precision ➡️ weigh in/out once or twice and build your own numbers

Want your personal hydration + sodium targets built around your sport and sweat rate?
DM “HYDRATE” for a free 15-minute consultation.

18/05/2026

Small changes. Big performance return. ✅

A proper performance nutrition plan helps you:
➡️ hit higher quality sessions more often
➡️ recover faster between training days
➡️ stay healthier across the block
➡️ get match-day / race-day fuelling right
➡️ use supplements properly (safe + effective)

If you want this built around your sport, your week, and your goals, DM FUEL.

17/05/2026

We combine deep lifestyle review with nutrition analysis using integrated software and advanced methods, so we can pinpoint your personal performance, fuelling, recovery, and training needs. It’s performance nutrition and strength & conditioning built around your sport, your training week, and your real needs.

What we cover:

🔬 Precision nutrition
Carb targets, timing, meal structure, hydration/electrolytes, gut strategy, supplement plan.

🩺 Nutrition analysis + micronutrients
Energy intake, macro split, food quality, key nutrient gaps (plus optional at-home blood markers where useful).

⚙️ Training + recovery integration
Strength & conditioning support, workload review, sleep, stress, routine, and the barriers limiting progress.

📈 Outcome focus
Better training quality, better recovery, better consistency, and competition readiness.

Message me to book a free 15-minute consultation.

10/05/2026

Fuel for the work required. ✅

This is a simplified fuelling timeline you can apply to most sessions:

🍚 Pre-fuel to top up glycogen
🍌 Top-up 30–60 mins before when needed
🥤 Intra-fuel for longer or harder work
🥛 Post-fuel to reload and repair

If you want more precision (and better performance), that’s where the details change:

✅ exact carb targets for your sport + session
✅ food choices that sit well in your gut
✅ timing around work, travel, kick-offs, double days
✅ what to push, what to pull back, based on nutrition analysis and your training week
✅ which key nutrients you’re low on that directly affect output and recovery:

🧂 sodium (hydration + performance late session)
🍌 potassium (muscle function)
🦴 calcium + vitamin D (muscle contraction + bone resilience)
🩸 iron (oxygen delivery and energy if you’re low)
🐟 omega-3 EPA+DHA (recovery, inflammation control, 1–3g/day)
🟣 nitrates (blood flow support for high-intensity work)

DM FUEL for a consultation and I’ll build your personal fuelling plan.

03/05/2026

Your gut has two jobs as an athlete:

✅ daily health + recovery
✅ race/training fuelling under load

Here’s how to balance both (amateur ➡️ elite):

🥣 Base (most days): build the engine
🌾 fibre + variety (plants, oats, grains, legumes)
🥬 colours daily
🥛 fermented foods if tolerated
🐟 omega-3, olive oil, nuts
💧 consistent fluids + electrolytes around training

🏁 Performance (key sessions + race week): simplify the system
🍞 lower fibre + lower fat close to hard sessions
🍚 more low-residue carbs (rice, pasta, potatoes, white bread)
🧃 fuelling isn’t just “more”, it’s absorption:
⚙️ glucose/maltodextrin + fructose together, in correct ratios, can increase carb delivery vs glucose alone
🥤 keep drinks mixed properly (too strong = gut slosh + poor absorption)

🔧 Gut training (same as fitness)
📈 build carbs in training over weeks so race day isn’t a shock to the system

If you want to discuss your nutrition for optimal gut health and performance, built around your sport, session timings, and tolerance, DM “PLAN” for a free consultation.

26/04/2026

Hyrox fuel is simple when you run it like a checklist.

You’ve got 8km of running + 8 stations, so you need steady energy, good gut tolerance, and a plan you can repeat.

The 48-hour Hyrox fuelling blueprint:

✅ T-48 to 24h: Carb build
Increase carbs across meals to top up muscle glycogen. Keep foods familiar and easy to digest (rice, pasta, potatoes, cereal, bread, fruit).

✅ T-12h: Night before
Carb-focused dinner + lean protein. Low fibre, low fat. Simple sauces, normal seasoning, nothing new.

✅ T-3 to 4h: Pre-race meal
Carbs: 1–4 g/kg (choose what you tolerate)
Fluids: 5–7 ml/kg sipped steadily

✅ T-60 to 90 mins: Top-up
30–50g simple carbs (banana, white toast + jam/honey, sports drink, chews)

✅ Caffeine (if you use it)
3–6 mg/kg around 60 mins pre. Start at the lower end if you’re sensitive.

✅ Race fuelling (based on duration + intensity)
60+ mins: 30–60g carbs per hour, in small hits through transitions (gel/chews/sports drink).
Aiming

18/04/2026

Match day for Finland in Stavanger.
Best of luck to the squad against Norway this afternoon.

Proud to support the team with performance nutrition. Onnea peliin, pojat! 🇫🇮🏉

16/04/2026

Gut health is a quiet advantage in rugby. 🏉

When digestion is solid, you can:

➡️ absorb fuel and fluids better
➡️ back up training sessions with less GI disruption
➡️ stay healthier across the season
➡️ recover quicker between fixtures
➡️ keep decision-making sharp late in the game

Simple weekly targets:
✅ 30+ different plant foods across the week
✅ 1 fermented food daily (live yoghurt/kefir)
✅ keep ultra-processed foods lower most days

Build the base, then the performance follows.

DM “GUT” for a simple checklist.

12/04/2026

Absolutely love this feedback from 👏

A 3-minute PB is a huge result, but what stood out just as much was how well she still performed despite a race morning that did not go fully to plan.

There was a delay to the start, which meant breakfast, electrolytes and pre-race fuelling were taken earlier than intended. That then changes the timing of gels and can leave you chasing energy and fluids later in the race. Even with that, she still felt strong, looked strong, and got the job done 💥

That is what good preparation does.

A few key lessons from this one:

⚡ Race-day fuelling needs to be adaptable, not just planned on paper
⚡ Start delays can change carbohydrate and fluid timing more than people realise
⚡ Carrying a spare gel can make a big difference when things do not go to schedule
⚡ Post-race recovery matters, especially when cramps and DOMS hit hard

Performance nutrition is not just about the perfect race. It is about helping athletes perform well when conditions are less than perfect too.

Really pleased with this result and even more pleased with the learning taken from it ready for the next one 👊

Well done Ffion. Big run. Big progress. More to come.

Address

Cross Hands

Telephone

+447811150271

Website

https://www.trainerize.me/profile/webfitwales/Rhys.Lewis/, http://www.SPSnutrition.co.uk/

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