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!

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.

04/02/2026

A bit later than usual, but it's been a busy start to January this year.

I’ve been onboarding new 1:1 clients who are already focused on their 2026 goals - some have their sights on a new PB, others are targeting a marathon or ultras - and determined to do everything they can to achieve them.

I’ve also delivered bespoke nutrition workshops for runners, including an introduction to fuelling for .runsessions Run Foundations, and a marathon day nutrition workshop for the amazing London Marathon charity runners. I love delivering these workshops and sharing my knowledge - each one designed specifically for the group that's attending.

Personally, I enjoyed building some miles to run my first marathon distance for quite some time at the Arc of Attrition 25. A good practical reminder of how carb loading feels - and running in mud soup!

If you’re interested in individual support, our online marathon course or want to find out about group sessions, feel free to drop me a DM.

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.

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

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