Eat Well Perform Better

Home
United Kingdom
London
Eat Well Perform Better

Sports nutritionist for endurance athletes, runners, cyclists and triathletes. https://hopp.bio/eatwellperformbetter

Whether you're a marathon runner or a seasoned triathlete, get in touch to fuel your next PB!

31/01/2026

I get asked a lot what is covered in the marathon nutrition course — so here’s a detailed picture.

We look at:
• how to fuel day-to-day marathon training
• carbohydrate needs for long runs and key sessions
• race-week nutrition and carb loading
• fuelling on race day itself
• how to deal with illness and injury

It’s practical, evidence-based and designed to fit around busy training schedules.

If you want to feel more confident about your nutrition going into a spring marathon, you’ll find all the details via the link in my bio.

Next course starts 11 February.

26/01/2026

Medal Monday 🏅

It was a great first race of the year.

We got lucky with a window of decent weather between two storms — although the mud and standing water made it heavy going, especially in the second half.

I finished with enough energy to attempt a sprint finish down the home straight. That wasn’t luck — it was fuelling.

Proper carb loading over several days (not just a single plate of pasta the night before), and taking on 60g+ of carbs per hour during the race made the difference between hanging on and finishing strong.

Race week reminded me (again) that good fuelling isn’t complicated — but it does need planning, practice and consistency.

If you’ve been following my stories this past week, this is what it looks like when it all comes together.

Now to work out what's next.

18/01/2026

Anna knocked 22 minutes off her marathon PB at Malaga — a performance she never believed was achievable.

This improvement wasn’t driven by extreme training or restrictive dieting. It came from consistent preparation with the support of an experienced running coach .runcoach, and supported by the evidence-based principles taught in our Marathon Nutrition Course.

Anna started fuelling adequately to meet training demands, support recovery, and ditched the diet-led rhetoric common in the fitness industry.

By changing how she fuelled, Anna trained more consistently, recovered more effectively, and reduced the disruption of illness during her marathon block using strategies from our illness and injury module.

It still took huge commitment and determination from Anna, but those aren't enough if you don't fuel properly.

Our online Marathon Nutrition Course is now open for booking if you want to learn how to fuel training and get the most out of your marathon block.

16/01/2026

Hot chocolate isn't just a cozy treat, it's really good for recovery after almost any exercise. The 3:1 ratio of protein and carbohydrates is perfect to help your body start to rebuild and recover. Plus you get calcium to keep your bones healthy, and natural electrolytes to help you rehydrate!

This French-inspired recipe might be a bit rich for everyday life, but it's been a life saver after my long runs this winter!

Recipe by

12/01/2026

I see the same fuelling mistakes come up again and again — even in experienced marathon runners.

Common ones include:
• underestimating carbohydrate needs as mileage rises
• not practising race fuelling during long runs
• leaving race-week nutrition decisions until the last minute

None of these are about lack of effort. They’re about not having clear, practical guidance.

My Spring Marathon Nutrition Course is designed to take the guesswork out of fuelling — so you can focus on training and trust your preparation.

Course details via the link in my bio.

09/01/2026

Fuel vs fitness: which one is holding you back?

If your training volume is increasing but your energy isn’t, it’s worth looking at nutrition before adding more sessions.

Marathon training places a high demand on carbohydrate intake, recovery nutrition and race-week planning — areas many runners underestimate.

My online Spring Marathon Nutrition Course walks you through this step by step, so fuelling becomes something you feel confident about, not stressed by.

Bookings now open via the link in my bio.

07/01/2026

If you’re training for a spring marathon, nutrition can either support your training — or quietly hold it back.

Most runners aren’t doing anything “wrong”. They’re just underfuelling without realising it.

This course is designed to help you:
• fuel long runs confidently
• understand carbs per hour
• avoid common training & race-week mistakes
• arrive on the start line prepared

Link in bio to book your place.

06/01/2026

Carb loading isn’t reserved for marathon week.

Long runs — especially in marathon or ultra training — deplete glycogen, increase fatigue and place a big stress on the system. Approaching them fuelled, rather than depleted, supports both performance *and* recovery.

Using long runs to practise carb loading also means fewer surprises on race week.

Simple, planned, purposeful fuelling.

Long runs are rehearsals for race day.

My Marathon Nutrition Course shows you exactly how to fuel them — without guesswork, spreadsheets, or stress.

👉 Link in bio

05/01/2026

Small nutrition habits add up — especially in endurance training.

No need to hit every square. Aim for one line and build from there.

Save, screenshot and let me know which square feels hardest.

31/12/2025

Marathon nutrition isn’t just about what you eat on race day 🏁
It’s about what you practise every month of training.

A simple 4-month focus:
• Month 1: consistency + foundations
• Month 2: fueling long runs + recovery
• Month 3: race strategy + gut training
• Month 4: taper, carb-loading + calm race week

This is exactly how I structure my online marathon nutrition programme—so runners feel prepared, fuelled, and confident on the start line.

If you’re training for a spring marathon and want a clear plan (not guesswork), the next course starts soon 👇

✨ Link in bio to learn more
✨ DM me “MARATHON” for details
✨ Save this post for your training block

29/12/2025

🚨Clean sport check-in for 2026🚨

If you compete under anti-doping rules, now is the time to check the WADA Prohibited List for 2026 - before it comes into force on 1 January 2026.

Substances and methods do change, and what was allowed this season may not be next year. This is especially important if you:
• Use supplements
• Take prescribed medication
• Compete in age-group or amateur events under WADA rules

⚠️ Remember: strict liability applies - athletes are responsible for everything they ingest, intentional or not.

As a sports nutritionist, I always encourage athletes to:
✔️ Review the updated list annually
✔️ Be cautious with supplements
✔️ Check medications in advance, not on race week

Clean sport protects your performance, your results, and your reputation.

📌 Need help navigating supplements or race-day nutrition safely? DM or contact me via the link in the bio.

19/12/2025

Performance nutrition includes enjoyment 🎄

Consistency matters more than perfection - especially over the festive period.

Food isn’t just fuel. It supports energy, immunity, and recovery, and enjoying what you eat makes it far easier to stay consistent with your training and nutrition over time.

For endurance athletes, the goal isn’t “eating perfectly” through December - it’s:
✔️ Staying well
✔️ Supporting training adaptations
✔️ Turning up in January ready to build again

Festive food can absolutely be part of that picture.

Whatever you're training for, whether it's a marathon, an ultramarathon or triathlon, this is exactly the mindset I help athletes develop - fuel well, enjoy food, and stay consistent.

💬 What’s your favourite festive food? Me, I'm a mince pie fan. Batch 5 is currently in the oven!

Address

London

Website

http://www.eatwellperformbetter.co.uk/

Alerts

Be the first to know and let us send you an email when Eat Well Perform Better 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 Eat Well Perform Better:

Shortcuts

Featured

Help Mind Body

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