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

28/01/2026

Train Low. Fuel Smart. Perform better.
🔥🧠⚙️🚴‍♀️⏱️

Targeted low-glycogen sessions 1–2 times per week can lead to measurable improvements in endurance performance.

These sessions increase 🔥 fat oxidation at moderate intensities, reduce early glycogen use 🥖⬇️, and improve your ability to sustain pace over time 🕒💪

With consistent use, you develop the capacity to hold the same intensity for longer 🏃‍♀️➡️ or increase intensity without crashing 😓❌

This strategy supports:
⚡️ Long-course racing
📆 Back-to-back training blocks
🎯 Higher-quality key sessions later in the week

💡 The goal:
🧬 Improve mitochondrial efficiency
🛡️ Build energy system resilience
🏁 Delay fatigue
📈 Enhance endurance economy

It’s a precise stimulus, using Performance Nutrition strategies, for targeted adaptation 📈

✅ Program with intent
📊 Track power, pace, HR, HRV
🥤 Fuel normally outside these sessions
🥣 Prioritise post-session recovery

26/01/2026

One of the simplest upgrades for recovery + gains 💪👇

🥩 Start with the main driver: hit your daily protein first (roughly 1.6–2.2 g/kg/day). (Morton et al., 2018)

🧬 MPS (muscle protein synthesis) = the process of repairing + building muscle using amino acids from protein. It matters because training + protein “switches it on”, driving adaptation over time. (Phillips and Van Loon, 2011)

🍽️ Then think per-meal dose ➡️ aim for 0.40–0.55 g/kg per meal across 3–4 meals so each meal is a meaningful MPS stimulus. (Moore et al., 2015)

✅ 3 meals/day can be enough if each meal hits that dose and your daily total is on target. (Schoenfeld et al., 2015; Morton et al., 2018)

👵 Older adults (≈60+): often benefit from the higher end per meal due to anabolic resistance, so lean closer to ~0.55 g/kg/meal. (Breen and Phillips, 2011; Moore et al., 2015)

🧮 Example (80 kg):

✅ Per meal: 32–44 g
✅ Per day: 130–175 g

Comment your bodyweight and I’ll reply with your per-meal target 📩

18/01/2026

Omega-3 label check
(30 seconds that saves you wasting money ➕ better Health & Performance returns)

✅ Dose = EPA + DHA (not “1000mg fish oil”)
✅ Aim 1000–3000mg EPA+DHA/day depending on goal
✅ Prefer TG or rTG forms
✅ Look for 3rd-party tested + freshness (IFOS / Informed Sport / GOED member, low TOTOX)
✅ If it’s Ethyl Ester (EE), take it with a proper meal with fat (absorption is more meal-dependent) ❌ Best go for TG/rTG

Simple guide (EPA+DHA per day):

🐟 1000mg/day (baseline)
🫀 General heart cover (especially if you don’t eat oily fish)
🧠 Supports omega-3 status long-term (not a “miracle”, but solid foundations)

🐟🐟2000mg/day (performance + inflammation support)

🔥 More meaningful anti-inflammatory effect for some people (especially low intake / harder training blocks)

💪 May help muscle soreness/recovery in some athletes (individual response varies)

🫀 Often used for triglyceride support (bigger effect than low doses)

🐟🐟🐟3000mg/day (higher-dose option)
🏋️ Common “hard training block” dose when recovery is the priority

🔥 Can be useful if intake is very low, or if you’re trying to shift omega-3 status faster

🧠 Some people use higher doses for mood/stress support, especially if baseline intake is poor (results vary)

Quick note: EPA tends to drive triglyceride/inflammation effects more, DHA is more structural (brain/eyes). Most decent products are a mix.

12/01/2026

LOW ENERGY AVAILABILITY (LEA) is a performance limiter. Hyrox ➕ gym included.

If training volume/intensity goes up, energy needs to go up.

Common signs you’re running on fumes:

➡️ Flat sessions / no top gear
➡️ Poor recovery, sore for days, constant niggles
➡️ Sleep quality drops, mood dips, libido dips
➡️ Women: cycle changes are a big red flag

Simple fix (start here):

➡️ Add +200–400 kcal/day for 10–14 days
➡️ Put carbs around training (pre + post)
➡️ Keep protein consistent daily

If you want, DM “LEA” and tell me your weekly training. I’ll give you a simple fuel set-up for it.

09/01/2026

CARB MOUTH RINSE (no gut load)

A simple performance edge for short, hard sessions when you don’t want food sitting heavy, but want maximum output.

In studies, a carb mouth rinse has improved time-trial performance by around 1–3% in some settings.

Small margin. Real difference when the session is savage.

How to use it:

➡️ Use an isotonic carb drink (or 6–8% carbs)
➡️ 1–2 mouthfuls, swill 5–10 sec
➡️ Spit or swallow
➡️ Repeat every 10–15 mins for 20–75 min hard work

This is a tool, not a replacement for fuelling longer sessions.
If you tell me your sport ➕ your key weekly session, I’ll tell you exactly what to fuel and how.

06/01/2026

Your gut has a speed limit.

If you’re doing long or hard sessions, fuelling isn’t just “how many carbs”.

It’s whether you can actually absorb them and use them.

What works:

➡️ Start carbs early (first 15–20 mins), not when you’re already cooked.

➡️ Use mixed sources (glucose + fructose) for better uptake at higher intakes.

➡️ Train the gut 1–2x per week in key sessions, build tolerance over time.

Simple starting point:

30–60g carbs per hour

Then adjust based on session, intensity, sweat rate, and stomach comfort.

Intensity is as important a consideration as time.

90 mins at zone 2, does not equal 60 minutes of hard intervals.

Consider the context and purpose of your training.

Comment or DM your sport + your hardest session each week and I’ll tell you what to take and when.

02/01/2026

Progress relies on a small number of variables.

Training demand.
Energy intake.
Recovery capacity.

Get those aligned and results follow.

That’s why I analyse first, then adjust.

Consultations are open.
Link in bio.

29/12/2025

Progress starts with clarity.

These reports show what effective performance nutrition looks like:
• Nutrition analysis
• Body composition assessment
• Progress trends over time

When you understand where you are now, decisions become simple.
Fuel better.
Train with intent.
Recover properly.

This is why everything I do starts with a Performance & Nutrition Consultation.

Structured analysis.
Clear priorities.
A plan that actually fits.

Limited consultation slots available.
Link in bio, or DM.

27/12/2025

This time of year is about clarity.

Understanding where you are now,
what’s supporting your performance,
and what needs refining before you push harder.

That’s why everything I do starts with a Performance & Nutrition Consultation.

It’s a structured, in-depth analysis of your nutrition, training, recovery and lifestyle,
followed by a clear, goal-specific report and priorities that actually move things forward.

Performance nutrition is built on evidence, context and informed decisions.

Limited weekly consultation slots now open.
Link in bio.

22/12/2025

Most people don’t need more motivation.
They need clarity.

If training isn’t translating to results
If energy, recovery or body composition feels off
If you’re doing the work but not progressing

👉 Guessing won’t fix it.

That’s why everything starts with a consultation.

We analyse:
→ Training load and structure
→ Nutrition intake vs demand
→ Recovery, stress and lifestyle
→ Physiology, not symptoms

From there, we set evidence-based priorities.
No generic plans.
No trends.
No wasted time.

First, we understand.
Then, we optimise.

📅 Consultations now open
🔗 Link in bio
⚠️ Limited slots available

21/12/2025

Off-season HYROX 🟰Adapted off-season fuelling 🧠⚡

British triathlete ➡️ HYROX crossover done right.

Off-season racing is where nutrition adaptability matters most. Different demands, different stressors, same fundamentals.

🟢 What we did
• Later breakfast to respect gut comfort
• Low-fibre, low-fat carbs (plain rice) 2–3 h pre-race
• Fast-absorbing gel 20–30 min pre-start
• No unnecessary complexity

🟢 Why it worked (science-backed)
• Reduced GI load = better gastric emptying under high intensity
• Simple starches lower gut distress when sympathetic stress is high
• Pre-event carbs support glycolytic output needed for HYROX-style work
• Fuel matched event physiology, not sport label

HYROX is not triathlon.
But fuel principles still apply when adapted correctly.

📌 Off-season ≠ guesswork
📌 Adapt the fuel, protect the gut, express fitness

Performance nutrition is about eating right for the job. ⚡️ 🔋

23/11/2025

FUEL SPEEDS & THE SWITCH ⚡️🔁

PCr and glycolysis = burst power for lifts and sprints 🏎💥
Aerobic carbs = tempo, hills and surges 🚗⛰
Fat = steady energy for long, easy work 🚲⏳

Train the switch (Made simple):

➡️ Zone 2: easy, conversational pace (about 60 to 70% HRmax or RPE 3–4). Builds fat use.

➡️ Sleep-low / finish-low: hard PM session well fuelled, then limit carbs after, then easy AM session low on glycogen. Use occasionally.

➡️ Twice-a-day (TAD): two sessions in one day. AM easy with little or no carbs, PM key session well fuelled. Use sparingly.

➡️ Fuel for the work required: high-quality or race-specific sessions need carbohydrate so you can hit targets.

How often:
➡️ One to two total “low” sessions per week is enough for most.

➡️ TAD about once every one to two weeks if well trained and recovering well.

Race day basics:
➡️ Base pace can lean on fat, surges still need carbs.

➡️ 30 to 60 g carbs per hour for events up to two hours.

➡️ 60 to 90+ g per hour for events longer than two hours using glucose + fructose you have practised.

➡️ Keep most bottles 6 to 8% carbs. Use 8 to 12% only if well practised. 💧🥤

Safety: keep protein high, sleep 7 to 9 hours, do not stack “low” days, and skip any “low” work if run down or at RED-S risk.

Address

Cross Hands

Telephone

+447811150271

Website

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

Alerts

Be the first to know and let us send you an email when SPS Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to SPS Nutrition:

Shortcuts

Want your practice to be the top-listed Clinic in Cross Hands?