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.

05/04/2026

Optimise your performance with support that is built around you.

Every athlete is different. Different sport, different training load, different lifestyle, different barriers. That is why it all starts with a free 15-minute consultation.

We look at where you are now, what may be limiting progress, and what the next best step is to improve performance, recovery, body composition, energy, health and readiness to train. We also look at your short-, medium- and long-term goals, so nutrition can be periodised around training, competition demands and wider targets across the season.

Support can include:
🥗 personalised performance nutrition plans
⚡ daily fuelling, plus pre-, intra- and post-training nutrition
🔄 recovery strategy
🎯 body composition support
🍽️ recipe and meal structure guidance
📊 lifestyle and training analysis
🏋️ strength and conditioning for sport performance
🔬 detailed nutrition analysis to assess intake and highlight potential micronutrient gaps or deficiencies that may affect health, recovery and performance
🩸 optional at-home blood testing to screen key markers including cholesterol, triglycerides, liver function, vitamin D, iron deficiency markers and B12

Experience spans amateur to elite level across multiple sports, including GB-level and international athletes.

The aim is simple: identify the gaps, build the plan, and use a more targeted approach to improve performance.

Book your free 15-minute consultation ➡️
DM CONSULT or use the link in bio.

30/03/2026

The principles stay the same across sport. Fuel for your training load, your intensity and your goal.

Protein is the constant. Most athletes do well around 1.6 to 2.2g per kg body weight to support repair, recovery and adaptation.

Carbohydrate is the variable. Recreational athletes with lower training volume or lower intensity may do well around 2 to 4g per kg body weight. As training becomes more frequent, competitive and demanding, carbohydrate needs usually rise. Many serious amateur and competitive athletes may sit closer to 3 to 6g per kg, while elite athletes completing high-volume, high-intensity training may require 5 to 12g per kg depending on the sport, session and total workload.

This applies across a wide range of sports, including triathlon, running, swimming, HYROX, team sport, combat sport and strength-based performance. The exact numbers may differ, but the principle is the same. As output rises, fuel needs usually rise with it.

This is also a flexible approach across the year. Training volume changes. Competition peaks change. Body composition goals change. Recovery demands change. Good performance nutrition adjusts with the phase you are in and the priority in front of you.

Fuel well for the level you are at, then adapt as your training and goals evolve.

DM SPS Nutrition to book your free consultation.

27/03/2026

HYROX performance starts with good fuelling.

Carbohydrate helps support pace, power and repeat efforts across the race. A main meal 3 to 4 hours before can help top up glycogen stores. Then 60 to 90 minutes before, a smaller top-up of 30 to 50g carbohydrate can work well.

Caffeine can also help if used properly. Around 3 to 6mg per kg bodyweight before the event is the usual evidence-based range.

If the race is going beyond 60 minutes, taking in 30 to 60g carbohydrate per hour can help maintain output. Sports drink, gels, chews or dates can all work well. If your race is likely under 60 minutes, a carbohydrate mouth rinse can be a useful option, especially if you do not want a full gel or drink sitting in the stomach.

Hydration is important too. Start well hydrated and keep fluids sensible before the race.

Keep it simple.
Eat well before.
Top up before the start.
Fuel during if needed.

DM for Tailored fuelling and hydration 👊🏼

23/03/2026

Joint pain is usually the result of how you train, fuel, and recover over time.

Hard training increases inflammation, oxidative stress, and recovery demand. That’s normal. The goal is to support the body so it can adapt, not break down.

From a nutrition side:

🥩 Get enough high-quality protein daily (meat, eggs, dairy, whey)

➡️ This provides all essential amino acids, including BCAAs, which support muscle and tissue repair

🐟 Include omega-3 fats (oily fish or supplements)

➡️Helps regulate inflammation and support joint health

🍌 Fuel training with carbohydrates

➡️Maintains blood glucose and helps control excessive stress responses

🫐 Cover your micronutrients

➡️ Zinc, selenium, B vitamins and antioxidants all support recovery and immune function

Train hard, but back it up with the right nutrition and recovery, and your joints will handle it.

15/03/2026

Hypertrophy made simple 💪

Building muscle comes back to doing a few basics really well, over and over again.

🥩 Protein
Aim for around 1.6 to 2.2 g per kg bodyweight per day.
Get a solid hit of protein in each meal.

⏱ Protein timing
Spread it across the day.
Every 3 to 4 hours works well.

🍽 Calories
If size is the goal, food intake needs to support it.
A small surplus is usually a good place to start, around 10 to 20% above maintenance.

🏋️ Training
Give your body a reason to grow.
Around 10 to 20 hard sets per muscle group per week, with sets close to failure, is a strong target.

⚡ Want size and performance?
You can do both.
Lift hard, move with intent, and keep some explosive work in where it suits your sport.

📌 Keep it simple.
Eat enough.
Hit protein.
Train hard.
Recover well.
Stay consistent.

13/03/2026

Recovery is part of performance.

Get this right and you give yourself a better chance of training well again, adapting from the session, and keeping quality high across the week.

After hard endurance work, focus on the basics:
✅ replace fluid losses
✅ restore glycogen
✅ hit quality protein
✅ bring sodium back in when sweat losses are high, especially in the heat or if you are a salty sweater

For longer, harder or sweat-heavy sessions:
➡️ get carbohydrates in early
➡️ add high-quality protein
➡️ rehydrate properly
➡️ include sodium when the session, environment, or your sweat rate calls for it

Keep it simple and do it well.
Milk, whey, yoghurt, fruit, cereal, rice, potatoes, bagels, smoothies, or a solid meal can all work.

Match the recovery to the demand.
Easy session? Keep it practical.
Long run, race, brick, hard intervals, heat, or big sweat losses? Recover properly and move on ready for the next one.

Do the basics well, do them often, and performance usually follows.

Refs: Burke et al., 2017; Thomas et al., 2016; Kerksick et al., 2018; Collins et al., 2021

08/03/2026

Endurance athletes should lift.

It’s not to get big, but to get efficient.

Strength training can improve economy (using less energy at a given pace), help you hold form under fatigue, and reduce your injury risk across higher mileage blocks.

How to do it without wrecking your endurance work:

✅ 2–3 strength sessions per week in base phases
✅ Prioritise big lifts (squat patterns, hinges, split squats, calves)
✅ If you double up, separate endurance and lifting by 6–9 hours where possible
✅ Keep hard intervals 48–72 hours away from your heaviest lower-body lift

If you’re an endurance athlete, comment your sport (run/cycle/tri) and how many sessions per week and I’ll tell you where strength fits best.

DM for Strength training programming 📈

06/03/2026

Fat loss plateaus are common 📉

One of the biggest reasons progress stalls, and often doesn’t even start, is metabolic adaptation.

After spending too long in low calories, the body becomes more efficient. You often burn fewer calories at rest and across the day, hunger can rise, training output can drop, and recovery can take a hit too.

Hormonal factors are affected as well.

With prolonged dieting, the body can start adjusting key signals linked to hunger, recovery and energy use. In simple terms, you can feel hungrier, flatter, more tired, and less driven to move, even when you are still trying to push fat loss forward.

This is why a lot of people get stuck even though they are still in “fat loss mode” on paper.

A smart next step is often not to force calories lower again, but to first restore a better baseline 🔧

That can mean:

📈 bringing calories back towards maintenance
⚡ improving training quality
😴 recovering better
🚶 moving more across the day
💪 holding onto more lean mass
🎯 setting up the next fat loss phase properly

This is especially important in people who have been chronically low calorie for a long time, feel flat, hungry, tired, weaker in training, and have genuinely stalled.

Good fat loss coaching is not just about creating a deficit.
It is about knowing when to diet, when to restore, and how to do both properly.

Done right, a calorie restoration phase can help you regain momentum and make the next phase of fat loss more productive 👊

📩 Message FAT LOSS if you want help breaking a plateau properly.

01/03/2026

Muscle cramps usually come down to two main theories. Work out which one fits your pattern 🎯

1) Fluid + sodium / electrolytes (situational) 💧🧂
More likely if you’re a heavy sweater 😅 (especially a salty sweater), training long ⏱️, or in the heat ☀️

✅ Fix: replenish fluids 💧 and, where needed, add sodium/electrolytes 🧂⚡ to match your sweat losses.

2) Neuromuscular fatigue (“wired” theory) ⚡🧠

More likely when cramps hit late 🏁, during repeated hard efforts 🔁, even in cool conditions ❄️
The nervous system loses control and the muscle can’t switch off properly.

✅ Fix: train specifically for the intensity/duration that triggers you (same pace, same patterns, same positions) 🏋️‍♂️ + pace/fuel so you don’t dig a hole 🍌🥤

In the moment: stretching is still the quickest reset 🧘‍♂️

🎯 Use this:
☀️😅 long + hot + sweaty = fluid + electrolytes
🏁🔁 late + hard + repetitive (even cool) = fatigue/wired
Then act accordingly ✅

27/02/2026

Phenylcapsaicin is a chilli pepper compound (capsaicin analogue).
Early research suggests it can help you hold output when fatigue builds.

Most relevant for:
🏋️ Strength endurance (high-rep sets)
⚡ Repeat-effort sports (CrossFit / HYROX / rugby)
📉 Less power drop-off late in sessions
😮‍💨 Lower DOMS at 24–48 hours in some studies

How it’s used in research:
2.5 mg around 45 minutes pre-session.

Not a substitute for the basics.
If training structure, Nutrition including fuelling, carbs, recovery, sleep, and hydration are off, start there first.

Comment your sport + session type and I’ll tell you if it’s worth trialling.

Sources: Triviño et al., 2026; Jiménez-Martínez et al., 2023.

22/02/2026

One of the most powerful tools in an athlete’s performance tool box is nutrition education. 🧠🍽️

Research consistently shows that athletes who understand how, what, and when to eat for their sport perform better across a season, not just on race or match day.

Research highlights that improved nutrition knowledge is associated with:

🔥 Better endurance and repeat-effort performance
💪 More stable body composition across the season
📈 Greater training availability and consistency
⚡ Reduced risk of under-fuelling and low energy availability

Plans absolutely have their place.
But plans alone only work when conditions are perfect.

Education gives athletes the ability to adapt their fuelling to:
• Changing training loads
• Match days and tournaments
• Travel and camps
• Busy work or family weeks

That’s why plan, plus education, is the gold standard for long-term performance and athlete health.

If you want to understand how to fuel your performance with confidence, not just follow rules 👇
Follow for evidence-based performance nutrition education.

Book your Free 15min Strategy call ☎️
🔗 Link in bio
DM

20/02/2026

Fasted cardio can increase fat use during the session.
It doesn’t guarantee fat loss.

✅ You lose body fat when your weekly intake creates a calorie deficit.
✅ “Fat-burning zone” = fuel use, not automatic body fat loss.

If performance is your focus (intervals, long runs, lifting), a small pre-fuel often improves output and session quality.

Comment your session (Zone 2 / Intervals / Lifting) and I’ll tell you: fasted or fuelled.
Message “STRATEGY” for a free 15-min Nutrition Strategy Call.

hybridathlete hyroxtraining enduranceathlete runningtips trainingfuel nutritioncoach evidencebasednutrition ukfitness walesfitness spsnutrition

Address

Cross Hands

Telephone

+447811150271

Website

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

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