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.

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

19/02/2026

Hybrid athletes often need to build strength, maintain engine and drop body fat at the same time.
High frequency training plus low energy availability reduces adaptation efficiency.

Endurance work increases AMPK, a cellular energy sensor that activates when fuel is low and shifts the body towards conserving energy rather than building tissue.

Hypertrophy relies on mTOR, the primary muscle growth pathway. Chronic energy deficit shifts signalling away from growth and towards survival.

Low glycogen reduces peak force output ➡️ Lower force means lower stimulus ➡️ Lower stimulus means slower progress 🛑

Strength and conditioning programming must reflect energy availability.

Nutrition must reflect training load.

They are not separate systems.

I coach both.

Performance Nutrition MSc | PGdip | ISAK | UKAD
Strength & Conditioning HND

Integrated hybrid and S&C programming available. 🚀

Message HYBRID.

performancenutrition

08/02/2026

Do nitrates or beetroot juice actually improve performance… and are they the same thing? 🥬🧃

Short answer: yes, when used correctly.

Nitrates increase nitric oxide availability, helping improve muscle efficiency, blood flow and repeat high-intensity efforts 🔁⚡️

That’s why they’re most useful for:
🏃‍♂️ Endurance events lasting 5-30 minutes
🏉 Team sports with repeated sprints
🎾 Tennis and court sports
🥊 MMA, boxing and BJJ
🚴 Cycling time trials and climbs

Dose is key 🔑
🧃 ~400–800 mg nitrate total
• ~70 ml concentrated beetroot shot
• or ~250–500 ml standard beetroot juice
• or ~500–800 mg nitrate supplement

Timing is paramount ⏱️

⏰ Take 2–3 hours before competition or a key session
🚫 Avoid antibacterial mouthwash around intake as it blocks nitrate conversion

Food sources like beetroot, rocket and spinach can help, but supplements give more reliable dosing 🥬➡️💊

If you want evidence-based nutrition explained simply, you’re in the right place 👊
Follow

Save this for race or match prep 💾
Questions, drop them below or DM 💬

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04/02/2026

🧠 WHY RECOVERY NUTRITION CAN MAKE A DIFFERENCE?

What, and When you eat after training can make or break how you feel, perform, and adapt next session. ⬇️

⏱️ The 30–60 min window post-training is prime time for:

⚡ Restoring glycogen ➡️Fuel stores are wide open and ready for refilling

💪 Repairing muscle damage ➡️ Protein intake now can double or triple muscle protein synthesis

💧 Rehydrating effectively ➡️ Replace fluid & electrolytes to aid thermoregulation and blood flow

😴 Reducing fatigue & immune suppression ➡️ The right intake = less soreness and better immunity

📌 What to aim for:

✅ 25–30g Protein
✅ 60–90g Carbohydrates
✅ Hydration with sodium

👉 Whether you’re on the pitch, in the gym, or just off a hard session ➡️ plan and prepare your recovery so your next session doesn’t suffer.

📲 Save & share this post with a teammate who’s always running on empty post-training.

PostTrainingFuel ProteinTiming GlycogenReload TrainHardRecoverHarder AthleteRecovery NutritionMatters TrainSmart HydrationTips FuelToPerform MuscleRecovery ImmuneSupport SportScience StrengthAndConditioning InformedFueling EvidenceBasedNutrition

01/02/2026

Creatine for endurance athletes 🏊‍♂️🚴‍♂️🏃‍♂️

I l’ve had a few athletes worried creatine will make them heavy or slow for endurance events. Ironman, cycling, swimming, running 🏃‍♂️

The evidence says otherwise.

Yes, some athletes see a small weight increase (~0.5–1.5 kg).
That’s mostly water inside the muscle, sometimes a bit of lean mass.

But what you gain is strength-to-weight ratio, and better recovery.

Creatine improves strength and power, supports recovery between hard efforts, and has no negative impact on aerobic performance when dosed properly.

For endurance athletes, that means:

🏊‍♂️ stronger swim starts
⛰️ more power on hills
🚴‍♂️ better bike accelerations
🏃‍♂️ faster sprint finishes

Dose it smart:

💊 3–5 g per day
❌ no loading phase needed
🍽️ take with food or carbs
📆 use year-round or in hard training blocks

Evidence-based.
Performance based.

endurancetraining
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spsnutrition

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.

Address

Cross Hands

Telephone

+447811150271

Website

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

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