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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!

01/12/2025

November recap - a month of trails, training and fuelling!

🌄 Hong Kong Trails
Watching Four Trails took me right back to where my ultra-running journey began. Those Hong Kong mountain trails were the spark that eventually led me into sports nutrition - a good reminder of why I do what I do.

🥣 Seasonal Fuel
Our veggie patch delivered a lot of beautiful squash this year, so I’ve been experimenting in the kitchen. Roasted squash on a bowl of protein-rich dal has become a new favourite recovery meal.

DM me if you want the recipe.

🎄 Gift Performance This Christmas
I’ve launched Sports Nutrition Gift Vouchers - ideal for runners, triathletes and ultra runners who want to fuel smarter and work towards confident, strong performances in 2026.

Message me for details.

🏅 Brighton 10K
I squeezed in one last short race before shifting into a winter training block - and happily, still getting faster. Now it’s time to build mileage again for a bigger challenge in the new year.

What’s first on your race calendar for 2026?

🤯 Learning From the Pros
Sumo wrestlers were in London recently, and their approach to fuelling - fasted morning training followed by huge midday meals — is a fascinating reminder of how differently athletes fuel depending on their sport. Not something I’d recommend for endurance athletes, but always interesting to learn from other disciplines.

If you're preparing for a marathon, ultramarathon or triathlon in 2025, now’s the perfect moment to get your nutrition right.

👉 Explore online courses + 1:1 support at eatwellperformbetter.co.uk
Or ask a question in the comments - always happy to help.

27/11/2025

🎁 Give the gift of performance this Christmas!

Know a runner, triathlete or endurance athlete chasing big goals next year?

Our Eat Well Perform Better gift vouchers can be used for 1:1 sports nutrition consultations and packages or our upcoming marathon or ultramarathon online courses — the perfect way to help them fuel smarter, recover better, and perform at their best.
✨ Because great races start with great nutrition.
👉 Tap the link in bio to order your gift voucher today.

25/11/2025

A new review has taken a closer look at what we actually know about vitamin D supplementation — and the findings matter, especially for active people.

Vitamin D is essential for bone strength, muscle function, and overall health.
There are two main forms:
• D2 — found in plant-based foods
• D3 — produced when sunlight hits your skin + found in foods like oily fish and egg yolks

Around 1 in 6 people in the UK are deficient, and the research suggests that D3 is more effective than D2 at raising vitamin D levels.

Most D3 supplements are made from lanolin (sheep’s wool), so many plant-based athletes choose D2 instead — but based on the latest evidence, algae-derived D3 is a better choice. It’s more expensive, but significantly more effective at improving vitamin D status.

If you want to improve your running performance, explore our marathon and ultramarathon nutrition courses or message me to book a 1:1 session.

If you’re training through the darker months, it’s worth reviewing what you’re taking. 🌥️💪

Learn

14/11/2025

Watching the documentary Four Trails yesterday took me straight back to trails of Hong Kong — to the mountains and beaches, the endless steps, the heat and humidity and happy memories of many trail races. My first ultra was on the Hong Kong trail, I volunteered at the Lantau 100, and my last race in Hong Kong was up and over Sunset and Lantau Peak and back again.

The Hong Kong Four Trails Ultra Challenge links all four major trails in Hong Kong covering about 298 km and around 14,500 m of elevation gain, non-stop over days and all self-supported.

If you get a chance, go see the film. has done a great job of capturing the beauty of the trails and both the struggle and motivation of the runners.

I’d love to know — which trail or route shaped your running the most?
Tell me below 👇

31/10/2025

🎃 Halloween treats that fuel your training 🎃

A spooky, performance-friendly recipe for you today inspired by ’s Rice Krispie Bars. And if it’s good enough for their pro cyclists 🚴‍♂️ … it’s good enough for us!

These Crunchy Crispie Crawlies 🕷️ are more than just fun — they’re:
✅ Packed with carbs to top up glycogen before training
✅ Quick & easy to make
✅ Perfect balance of festive + functional

👉 Recipe via : https://www.sainsburys.co.uk/gol-ui/recipes/crunchy-creepy-crawlies
👉 Pro team version: https://israelpremiertech.com/recipes-from-the-peloton-rice-krispie-bars/

Because fuelling well doesn’t mean skipping the fun.

28/10/2025

On Sunday afternoon, after my long run, I curled up on the sofa with a book and a cup of tea.

These Heavy Black Bones by is a page-turner. It’s not just about sport but about growing up, not quite fitting in, and finding your place in the world. And it is a reminder that to excel at sport, or indeed anything, you need to love what you do and enjoy the process!

Thanks to and his Way of the Runner podcast for the recommendation!

What’s the last book that inspired you — in running, sport, or life? Drop your recommendations below 👇

23/10/2025

🏃‍♀️ Hot on the heels of our Marathon Nutrition Course comes our brand new Ultramarathon Nutrition Course.

I’m returning to what first brought me into sports nutrition — ultrarunning. Because when you’re out on the trails for hours, fuelling isn’t optional.

This 5-part online course is designed to help ultrarunners fuel smarter — with practical, evidence-based strategies that you can use straight away in training and on race day.

🎓 Starts February 2026 — limited places available
📲 Link in bio to learn more and secure your spot.

17/10/2025

The big smile says it all 😄 Helen absolutely smashed her Chicago Marathon goal — running 3:26:46!

After completing our Marathon Nutrition Course, she made a few key changes:
⚡️ Switched to gels with both glucose + fructose👟 Practised her fuelling through summer long runs
🍝 Took her carb loading seriously — several days of beige, low-residue meals

I love it when people hit their goals. It's one of the best parts of my job, seeing what happens when you combine hard work and consistent training with the right fuelling strategy.

If you’re training for a spring marathon, our next Marathon Nutrition Course is now open for booking — link in bio to join. Or DM for 1:1 advice.

14/10/2025

🎃 Pumpkin soup from veggie patch to ... bowl!

As temperatures continue to drop, soups make great recovery meals. You can batch cook them and reheat while you're stretching or checking Strava!

This one is made with vegetables from my veggie patch! Made with sweet potato and squash it is packed with carbs, as well as micronutrients such as Vitamin A and Vitamin C which will help keep your immune system in tip top shape! 🍂

Need a few more calories? Add some bread or cheese.

What’s your go-to seasonal meal?
👉 DM me if you’d like the recipe!

10/10/2025

🇮🇹 Carb loading in the land of pasta 🍝

I used to think carb loading meant just eating a big bowl of pasta the night before a race. It’s not.
On both our Marathon Nutrition Course and our Ultramarathon Nutrition Course, I show runners how to:
✅ Start carb loading 2–3 days before race day
✅ Hit the right carb targets for their distance
✅ Adjust fibre so stomach issues don’t derail performance
The result? More energy. Fewer surprises. Stronger marathons and ultras.
✨ Training for a spring marathon or signed up for an ultra? Learn how to carb load properly → links to both courses in bio.

07/10/2025

☀️ This is your annual reminder to start taking vitamin D!

As we head into winter in the northern hemisphere, your body won’t get enough sunlight to make enough vitamin D. Supplementing is key — it supports:
💪 Strong muscles (for performance + recovery)
🦴 Bone health by helping you absorb calcium
🛡️ A healthy immune system

👉 From October to March, make sure you’re topping up with a daily supplement.

✨ Want more practical, athlete-focused nutrition tips? Follow or subscribe to our newsletter (link in bio).

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