Nutrition and Co (2025)

18/11/2025

Fuel your performance from the inside out 💥 Whether you’re training for strength, speed, or endurance, your nutrition shapes how you show up. Here are 5 nutrition hacks every athlete should know:

1️⃣ Pre Workout Fuel: Eat a balanced meal with carbs and protein about 1 to 2 hours before training to boost energy and reduce fatigue. 2️⃣ Hydration Matters: Even mild dehydration lowers performance. Sip water consistently and include electrolytes if training is long or intense. 3️⃣ Post Workout Recovery: Within 30 to 60 minutes after training, refuel with protein and carbs to support muscle repair and glycogen replacement. 4️⃣ Smart Snacks: Options like bananas, Greek yogurt, nuts, or smoothies help keep energy steady throughout the day. 5️⃣ Supplement With Purpose: Creatine, beta alanine, and protein powders are effective when used strategically and paired with solid nutrition.
Small adjustments lead to big results. Train smart. Fuel smart. 🥇

Save this post and follow for more performance nutrition guidance. For more personalised advice, book a free discovery call on WhatsApp via +447888465215.

13/11/2025

💥 Undereating isn’t just about skipping a meal; it can seriously impact your performance.

When your body doesn’t get enough fuel: ⚡ Energy tanks: You’ll feel sluggish, weak, and struggle to hit your training targets. 💪 Muscle breakdown: Without enough calories and protein, your body may start using muscle for energy. 🧠 Brain fog: Low energy intake affects focus, reaction time, and decision-making, not great for game day. 🔥 Metabolism slows: Chronic under-fueling signals your body to conserve energy, making it harder to maintain or build strength. ❤️ Hormonal havoc: Low calorie intake can disrupt hormones that regulate recovery, mood, and even menstrual cycles.

Athletes, your performance is only as strong as the fuel you give your body. Undereating is a fast track to burnout, injury, and stalled progress.

✅ Fuel smarter, train harder, recover faster. 💡 Save this post to check the warning signs of underfueling. 👉 Book a free discovery call with our team at Nutrition and Co on WhatsApp via +447888465215.

11/11/2025

💥 Carb Periodisation: Fuel Smarter, Not Harder 💥
Carbs aren’t the enemy, they’re your performance fuel. ⚡️ The key is knowing when and how much to use. That’s where carb periodisation comes in.

👉 Think of it like matching your nutrition to your training.
* High-carb days = high-intensity sessions or races 🏃‍♂️💨
* Low-carb days = lighter training or rest days 🧘‍♀️
* Moderate-carb days = steady-state or skill sessions 🚴‍♀️

This strategy helps you: ✅ Maximise glycogen for top performance ✅ Enhance fat adaptation for endurance ✅ Avoid unwanted weight gain from over-fueling
It’s not about restriction, it’s about precision. The best athletes don’t eat less; they eat strategically.

🔬 Backed by sports science, carb periodisation trains your body to become a more efficient fuel-burner while keeping your energy and recovery on point.

🔥 Ready to take control of your performance nutrition? Book an initial discovery call today with our sports nutrition experts on +447888465215.

06/11/2025

💥 Creatine: Why Everyone’s Talking About It 💥
If you lift, sprint, or crush high-intensity training, creatine is your secret weapon. ⚡️

🔹 What it is: A naturally occurring compound stored in your muscles to fuel explosive energy. 🔹 What it does: More ATP = more strength, power, and endurance for short, intense bursts. 🔹 Why it’s popular: It’s the go-to supplement for athletes worldwide, from pros to weekend warriors. 🌍🏆 🔹 Bonus perks: Supports recovery, lean muscle, and even brain health. No, it’s not just “water weight.” 🔹 How to take it: 3–5g daily. Skip the complicated loading. Pair with carbs or protein for max absorption.

💡 Bottom line: Creatine is safe, research-backed, and seriously effective.
🏋️‍♂️ Want to train smarter and recover faster? Save this post and book a free discovery call on WhatsApp via +447888465215 with our sports nutrition experts to find out more. ⚡️

04/11/2025

Everyone’s talking about protein 🥩 but few are talking about the real unsung hero of performance fibre 💪

Fibre isn’t just about digestion; it’s a powerful nutrient that fuels endurance, recovery, and gut health from the inside out.

There are two key types every athlete needs:
🥦 Soluble fibre – Found in oats, beans, apples, and flaxseeds. It slows digestion, balances blood sugar, and provides steady energy for those long training sessions.
🥕 Insoluble fibre- Found in whole grains, nuts, and veggies. It keeps your digestive system running smoothly so your body can absorb the nutrients that power your performance.

While protein builds muscle, fibre builds the foundation supporting a stronger gut microbiome, reducing inflammation, and improving nutrient utilisation. 🚀

✅ Pro tip: Aim for 25–35g of fibre daily, increase gradually, and hydrate well for best results.

Your gut is your second muscle. Train it like one.

👉 Save this post for your next meal prep inspiration, and follow for more expert sports nutrition insights that fuel your performance from the inside out.
👉Book a free discovery call on WhatsApp today via +447888465215.

30/10/2025

💧 Hydration by Sweat Rate: A Sports Dietetics Approach 💧
In sports dietetics, we know that fluid balance is key to performance, recovery, and overall health. Drinking “enough water” isn’t generic; it depends on your sweat rate, exercise intensity, and environment.

✅ Step 1: Measure your sweat rate (pre- and post-workout weight, minus fluids consumed). ✅ Step 2: Replace lost fluids at ~0.4–0.8 L/hour during training. ✅ Step 3: Include electrolytes sodium, potassium, and magnesium to support muscle function and prevent cramping.

From a dietetics perspective, hydration isn’t just about water, it’s part of your nutrition plan. It interacts with carbohydrate and protein intake, affects nutrient absorption, and even influences recovery times. Proper hydration helps your body use energy efficiently and keeps you performing at your peak.

💪 Pro tip: Pre-hydrate, sip consistently, and match fluid intake to your individual sweat losses.

📌 Save this post for your next session
📌Book a free discovery call on WhatsApp via +447888465215 to find out how your sweat rate can affect your performance.

28/10/2025

Not all supplements are created equal, and smart athletes know that strategy beats hype. Here’s the breakdown 👇

✅ Worth Your Investment:
* Creatine Monohydrate – The gold standard for power, strength & muscle recovery. Backed by hundreds of studies.
* Whey or Plant Protein – Convenient for hitting your daily protein target and supporting muscle repair.
* Caffeine – Proven to enhance focus, endurance, and performance (just time it right ⏱️).
* Electrolytes – Essential for hydration and preventing cramping during long sessions.

🚫 Think Twice About: “Fat burners,” “test boosters,” or any magic powder promising overnight gains. If it sounds too good to be true… it is.
Bottom line: Supplements support your training, they don’t replace real food, smart programming, and recovery. 🥗💤

📌 Follow for more evidence-based sports nutrition insights! For more personalised nutrition advice, book an initial consultation with our team on WhatsApp via +447888465215.

26/10/2025

Ellie Evans is a specialist Paediatric & Sports Dietitian - guiding families, young athletes and endurance professionals to thriving health and peak performance. With expert credentials and a compassionate, evidence-based style, she makes nutrition feel both grounded and elevated.

From tailored plans for picky eaters, food intolerances and ADHD, to precision fuelling for endurance training and recovery - every client receives strategies that work in the real world.

🔗 Enquire admin@nutritionandco.co.uk

25/10/2025

Gina Seligsohn is a dual-registered UK & Australian Dietitian specialising in gut-health, sports performance and eating-disorder recovery. She supports high-achievers and everyday champions alike ; from athletes refining their recovery, to individuals rebuilding food-freedom and living well with IBS.

Every plan is personalised, compassionate and evidence-based, rooted in practical strategies that last.

🔗 Enquire admin@nutritionandco.co.uk

24/10/2025

Jenaed Ruddock is the UK’s leading Sports & Executive Dietitian ; trusted by Olympians, founders, and high-performing professionals who expect more from their health, energy, and longevity.
Her approach goes far beyond standard nutrition. Each plan is tailored through advanced biomarker analysis, precision supplementation, and evidence-based strategy ; crafted to optimise focus, recovery, and resilience in every aspect of life.

For those who demand a seamless, discreet approach to wellbeing - this is nutrition, redefined.

🔗 Enquire admin@nutritionandco.co.uk

23/10/2025

💥 RED-S Recovery Timeline: What to Expect 💥

Recovering from Relative Energy Deficiency in Sport (RED-S) isn’t a quick fix; it’s a process of rebuilding balance, strength, and trust in your body. ⏳
Here’s what recovery really looks like:
 🏁 Weeks 1–4: Restore energy intake and reduce training load. You may feel fatigue lift as your body starts to replenish. ⚖️ Months 1–3: Hormones begin to normalise. Menstrual cycles (for women) or libido (for men) often start to return key signs of progress. 💪 Months 3–6: Muscle recovery, bone health, and performance gradually improve. Patience is power here. 🌟 6+ Months: You’re fueling properly, performing stronger, and feeling more resilient than ever.

Remember: recovery isn’t linear. It’s about consistency, compassion, and proper nutrition + rest, not perfection.

If you suspect RED-S or are navigating recovery, don’t do it alone. Work with one of our sports dietitians who understands both performance and healing by booking an appointment on WhatsApp via +447888465215.

📌 Save this post to track your progress and follow for more science-based recovery tips to fuel your best performance sustainably.

21/10/2025

Early Signs of RED-S Every Athlete Should Know 🚨

Feeling constantly tired, hitting a plateau, or noticing irregular recovery? These might not just be “part of the grind”, they could be early signs of RED-S (Relative Energy Deficiency in Sport) ⚡

Here’s what to watch for: 🥱 Persistent fatigue even with adequate sleep. 💪 Decreased strength or endurance workouts feel harder than usual. 🍽️ Loss of appetite or restrictive eating is often unintentional. 📉 Frequent illness or a slow-healing immune system is taking a hit. 🩸 Hormonal changes may cause missed periods, low libido, or mood swings. 🦴 Bone or joint pain early warning of low energy availability affecting bone health.

RED-S doesn’t just impact performance; it affects your long-term health. The good news? With the right fueling strategy, you can restore energy balance, optimise performance, and protect your body. 🥗💥

👉 Save this post to keep these signs top of mind. 👟 Follow for expert sports nutrition insights and evidence-based fueling tips. 💬 Book a consultation via WhatsApp on +447888465215 if any of these signs sound familiar, your body is talking, and it’s time to listen.

Nutrition and Co

18/11/2025

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11/11/2025

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30/10/2025

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