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Bespoke Coaching

Specialise in nutrition, exercise and lifestyle coaching working with a range of clients goals from

16/04/2026

With performance nutrition. One area that I commonly see people get wrong is their carbohydrate intake during exercise.
You have people that take in too much which can either leave them having some potential stomach issues or just needlessly burn a whole in their wallet with expensive carb powders. (i.e Your typical weights session doesn’t require you to have 50g of carb powder)
Or you have people that take in far too little which leaves them short changing themselves on performance. This is common in GAA circles where players forget they can be active for over 100 minutes when you factor in the warm up.
Swipe across to find out how when to take on and how much carbohydrate you need to take during exercise.
𝗡𝗼𝘁𝗲: 𝗔𝗹𝘄𝗮𝘆𝘀 𝘁𝗿𝗶𝗮𝗹 𝘁𝗵𝗲𝘀𝗲 𝗶𝗻𝘁𝗮𝗸𝗲𝘀 𝗱𝘂𝗿𝗶𝗻𝗴 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗮𝗻𝗱 𝗳𝗼𝗿 𝘀𝗼𝗺𝗲 𝗶𝘁 𝗺𝗮𝘆 𝘁𝗮𝗸𝗲 ‘𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘁𝗵𝗲 𝗴𝘂𝘁’ 𝘁𝗼 𝗴𝗲𝘁 𝘂𝘀𝗲𝗱 𝘁𝗼 𝘁𝗮𝗸𝗶𝗻𝗴 𝗼𝗻 𝘁𝗵𝗲𝘀𝗲 𝗮𝗺𝗼𝘂𝗻𝘁𝘀 𝗱𝘂𝗿𝗶𝗻𝗴 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀.

14/04/2026

People’s awareness of training in certain heart rate zones has grown over the last year but what is the actual benefits of this?
Understanding and training within certain heart rate zones can significantly enhance your athletic performance, endurance and overall fitness.
No matter what level of training you are at. Knowing your heart rate zones can make a world of difference to your development..
Swipe across to see and how I set up my running training.

09/04/2026

With the weather improving and the The Masters on this weekend. The golf courses are starting to get busier but are people actually fueling properly for a round of golf?
During a round of golf. Different energy systems are engaged with the majority of energy being used by walking the course.
This is where people can be caught out as the perception is that they are not working very hard as they are ‘just walking’ therefore they don’t need to worry about correct performance nutrition practices.
However it has been shown that one round of golf uses approximately 1000 calories with fluid and carbohydrate management the two nutritional issues that can effect a golfer’s performance on the course.
Whether you play competitively or just recreationally. Swipe across to find out how you can fuel correctly to hit them long and straight for each hole..

01/04/2026

A month that involved a training camp, pushing on with my thesis and injury really testing me.
Our training camp was a great success. From my side. Outside of working in such top class facilities. What really is beneficial
on camps is you are around the players for a sustained period of time where you get some really helpful insights into players daily habits which during a normal training week, can be missed due to limited time together. Loads of work done by everyone so overall a worthwhile trip as we look ahead to the league final and championship.
Finally starting to see some light with my thesis as I wrapped up my data collection. Some interesting findings and definitely learnings to take regards the use of educational interventions and frequent monitoring in order to make a positive behavioral change with athletes.
I was told that the recovery process from osteitis p***s would test me both physically and mentally and I can see why this month.
One week you feel stronger so you push the envelope a little bit, the next you’re set back by a flare up. The constant awareness of the injury through the physical pain or knowing I have a tedious rehab session to get done just adds to frustration. I'm back with the physio for some testing next week and hoping for some positive news regards strength progressions around the area.
Moving into April. The focus is on a league final and championship starting up which brings about a new phase for players, a hurling coaching course, delivering a workshop to over 300 people and continuing to support athlete & clients across different sports and environments.

26/03/2026

Measuring changes in muscle and fat mass can provide one insight into the effectiveness of a nutrition and training program outside of performance, recovery and overall wellbeing markers,
There are three methods that are typically recommend to measure athletes body composition which are
1. DXA scans
2. Bioelectrical Impedance
3. Skinfold measurements
Swipe across to see the pros and cons of each.
BespokeCoaching &C

23/03/2026

Concussions in sport are becoming more prevalent for a number of reasons such as athletes being more physically developed, improved diagnostic protocols and stricter reporting laws within sports.
Whilst research is still developing. It's becoming more clear that nutrition can play a big role in recovery from a concussion.

Swipe across to see a breakdown of nutrition strategies to support recovery from a concussion based off the current available evidence.

19/03/2026

In sports like GAA, soccer, middle distance running, rowing and combat sports like Boxing and MMA. The intensity of the activity increases lactic acid production.
It is known from many studies that due to the high intensity activity and lactic acid production. The pH of a muscle cell can be reduced resulting in lower energy production and ultimately a reduced capability to produce power, strength, and speed. Not what you want if you are an athlete looking to perform at your best throughout training and events.
This is where muscle buffers like Beta-alanine can be beneficial in order to help keep a neutral pH within the muscle and allow it continue to produce power, strength, and speed.
Swipe across to see how Beta-alanine works and how to dose it correctly..

09/03/2026

Fuelling before training and games is all about having enough accessible energy.
Whilst Protein is important for recovery and adaptation. Consuming Protein directly before training isn't that important and may actually take away from fueling correctly.
So no... Large amounts of meat, a protein bar or yogurt is not going to fuel your training session or games.
Your body performs best when it has sufficient amounts of carbohydrates ready to go so that is what you need to be prioritizing.
Whilst every athlete's gut tolerance, sport intensity and training load is different. Swipe across to see a framework to help you personalise your fueling plan...

05/03/2026

Over the last year. There seems to be more and more people scaremongering foods and telling us what not to eat.

🚨Avoid artificial sweeteners at all costs.
🚨Avoid dairy at all costs.
🚨 Avoid meat at all costs.
🚨 Avoid sugar at all costs.
🚨 Avoid seed oils at all costs.
And god forbid if you use a microwave. You might aswell call the funeral home that you are on the way.
However the ironic thing is that some people can spend so much energy on worrying about every ‘bad ingredient’ but totally ignore the most impactful things like exercising more, having a proper sleep routine, eating more quality proteins, fruits & vegetables and drinking more fluids.
Real health and performance comes from having solid habits and focusing on what actually matters.

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