Eat Well Perform Better

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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!

31/03/2026

If you’re a road runner thinking about moving onto the trails, this is for you.

I’ve been working with running coach Mary .runsessions to create a small group trail running workshop, and it's happening in May!

We both spend a lot of time on the trails and have put together a practical session focused on helping runners transition from road to trail with more confidence.

We’ll cover:
• Adapting road running technique for uneven terrain
• Uphill and downhill skills
• Pacing strategies (including when walking is appropriate)
• Trail-specific fuelling and hydration
• Strength considerations to support resilience

📅 Saturday 9 May | 09:45–12:15

📍 Beckenham Place Park

Small group, practical session on local trails.

DM for more information or see link in bio.

30/03/2026

I baked a batch of sourdough hot cross buns yesterday. They smell amazing - and, dare I say it, taste pretty good too.

It got me thinking how often we exclude foods unfairly in the name of “proper” fuelling. A hot cross bun might be an Easter treat, but there’s no reason it can’t fuel you just as well as your usual staples.

From a sports nutrition perspective, they’re a great source of carbohydrates - ideal around training. I’d happily stash one in my race vest for a long day on the trails, but they’re probably best as a pre-run snack, post-session refuel, or a boost on a long ride (or the turbo).

Performance nutrition is rarely about cutting foods out - more often it’s about understanding where they fit.

Maybe it’s time to rethink what’s on your fuelling list 👀

27/03/2026

Now that Spring looks like it's really here, I've been out running on the trails more and I love the freedom it gives me to explore.

It takes a bit of a mindset shift to start trail running and we want you to be able to enjoy the trails as much as we do. That's why Mary and I have put this Road to Trail workshop together.

We'd love you to join us in May as we run - pun absolutely intended! - through:

- How to adapt your road technique for uneven terrain
- Uphill and downhill skills that build confidence
- Smart pacing strategies (including when walking is the right move)
- Trail-specific fuelling and hydration strategies
- Strength essentials to support injury resilience

📅 Sat 9 May | 9:45–12:15

📍 Beckenham Place Park

🔗 In bio for full details

23/03/2026

Nobody wants an injury, especially in the build-up to a big race. Last week I was talking to a group of marathon runners about how to adapt your nutrition when injured. The advice applies to all athletes - runners, ultra runners and triathletes.

Reduced training lowers your energy requirements, while recovery increases the demand for key nutrients.

Even if you’re continuing with physio, mobility work, or light activity, overall energy expenditure is typically lower. Adjust portion sizes across meals to reflect this.

Carbohydrates should remain part of your diet, but this is a good opportunity to shift towards less processed, lower GI options and to be more deliberate with portion sizes.

With less need for rapid fuelling between sessions, place greater emphasis on whole foods: vegetables, fruits, quality proteins, and healthy fats. A varied, colourful diet contains many micronutrients and supports tissue repair and overall recovery.

Managing your nutrition well during injury helps maintain health, supports repair, and puts you in a stronger position when you return to full training.

12/03/2026

If you’ve been thinking about trying trail running, this is for you. 🌿🏃‍♀️

In May, I’m co-hosting a Road to Trail workshop with run coach Mary Brooking.

We both love getting out on the trails and are really excited to be hosting this small, in-person session designed to help road runners feel confident taking their running off-road.

It’ll be a mix of coaching, technique and time on the trails so you can start enjoying trail running as much as we do.

We’ll cover:
• Adapting your road technique for uneven terrain
• Uphill and downhill skills that build confidence
• Smart pacing strategies
• Trail fuelling and hydration
• Strength essentials to support injury resilience

DM “Trails” for more details 🌿

03/03/2026

A client training for their first ultramarathon was describing the fuelling strategy they had adopted during their first build-up race to me this week.

Apparently it was “basically a picnic… with some running in between.”

Music to my ears.

Because in ultras, that’s often exactly the point. Consistent, regular eating. Treating nutrition as part of the event, not an afterthought.

It reminded me of a quote from Ann Trason — and she would know. She's one of the most successful ultramarathon runners in history.

Ultras aren’t just about training your legs, you need to train your stomach too.

01/03/2026

February felt like a real shift.

For a lot of you, marathon training has moved past the “new plan excitement” phase… and into the consistent, demanding work.

Long runs are getting longer. Recovery matters more. Fuelling mistakes are harder to hide.

This month I’ve been:
• Finalising marathon training support for spring runners
• Talking all things long-run strategy on She Runs Strong
• Delivering a webinar for Women in Tri UK on fuelling long sessions
• Supporting London Marathon runners 1:1 as mileage builds

What I’m seeing across the board?

Athletes are committed. But many are under-fuelling, second-guessing, or unsure how to adapt as volume increases.

If you’re training for a spring marathon, ultra, or triathlon, I’d love to know:

Where are you in your build right now?
– Base phase
– Peak mileage
– Taper approaching
– Just trying to keep up with the long runs

Drop it in the comments 👇

And if you’d like your nutrition strategy to match the work you’re putting in, my 1:1 support for spring athletes is open — feel free to DM me.

24/02/2026

Working with a sports nutritionist isn’t passive.

It’s not about being handed a meal plan and hoping for the best.

To get real results — better sessions, stronger finishes, more consistent recovery — it takes engagement.

The athletes who make the biggest progress tend to:

• Be willing to change long-standing habits
• Implement strategies consistently
• Ask questions and stay curious
• Provide honest feedback about what’s working (and what isn’t)

Nutrition support works best as a partnership.

You bring the training, the commitment, and the feedback.

I bring the structure, evidence, and refinement.

And together, we build something that actually supports performance.

If you’re training for a marathon, ultra, or triathlon and ready to take fueling seriously — this is what it looks like.

If this sounds like the level of support you're looking for, get in touch!

20/02/2026

Performance isn’t just about splits and sessions.

It’s about the systems that support your training — how you fuel, how you recover, and how you consume.

I talk a lot about sustainable nutrition for endurance athletes — eating enough, fuelling consistently, supporting recovery. Keeping my clients training consistently.

But sustainability also applies beyond your plate.

When your running shoes have done their miles, recycling them keeps material out of landfill and reduces environmental impact. These are off to .

Small decisions, repeated consistently, matter — whether that’s carbohydrate intake or responsible kit disposal.

Train hard. Fuel properly. Tread lightly.

13/02/2026

60+ grams of carbs per hour. That was the plan.

A few days before the Arc of Attrition 25, I sat down with Shona and Nicky, hosts of the She Runs Strong podcast, to talk through my race nutrition strategy — and how it had changed after a year focused on speed rather than long-distance volume.

I suspected it would be heavy going. I was right. Cornwall has taken the brunt of winter storms this year. Torrential rain. Washed-out trails. One descent had turned into a mud slide, finishing in what can only be described as a puddle of mud soup.

In those conditions, energy becomes even more valuable.

The plan:
• 60+ grams of carbohydrate per hour
• Tailwind
• SiS Beta Fuel gels
• Crisps, crackers, watermelon at aid stations

Simple. Consistent. Practised.

The result?
I was able to keep moving well late in the race, make up places throughout the course, and even produce a slightly awkward sprint down the finishing straight!

The bigger lesson:
When conditions deteriorate, your fuelling becomes even more important — not less.

Training is only half the equation. Ex*****on matters.

🔗 In bio to the podcast

12/02/2026

When training volume is high and you're busy, your nutrition doesn't need to take a hit. Plan ahead and grab smart options on the go

🌅 Morning run/commute: Flat white + Five Berry Breakfast Bowl (my fave!)
🏋️ Post-gym lunch: Kale & Cauli Mac ’n’ Cheese + a banana
🌙 Evening session prep: Falafel & hummus wrap + chocolate brownie cookie & banana snack for an afternoon top-up

✅ Quick, carb-smart, and keeps energy levels up for every session!

05/02/2026

I wish more runners knew that feeling constantly tired during marathon training isn’t something you just have to accept.

Training adaptation depends on having enough energy to support the work you're putting in. Without that, consistency becomes harder — and training stops feeling rewarding, and illness and injury can quickly follow.

Good nutrition won't replace good training, but it does make training more effective.

This principle sits at the heart of my online Marathon Nutrition Course — helping runners fuel in a way that supports consistency, recovery and performance.

Bookings are open via the link in my bio. The course starts on 11 February.

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London

Website

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

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