PeakFuelling

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Performance Nutritionist (BSc MSc ISAK SENR) ⚡
Fuelling performance, recovery & rehab
📊 AFPRS Coaching | Data-driven
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STOP PLAYING LIKE AN AMATEUR. The 70th-minute fade isn’t a fitness problem. It’s a protocol problem. While the oppositio...
06/01/2026

STOP PLAYING LIKE AN AMATEUR.

The 70th-minute fade isn’t a fitness problem. It’s a protocol problem. While the opposition is gassing out, the engine-room pros are just getting started.

For as little as £3/week (cheaper than a meal deal) you get the exact system used in the EFL.

THE FULL ASSET STACK:

THE VAULT: 30+ Pro Technical Videos (£30 Value)

THE TOOLS: Pro Match-Day Fuel & Hydration Calculators (£40 Value)

THE WALL: Performance Infographics & Cheat Sheets (£15 Value)

THE HOTLINE: Direct WhatsApp Q&A with Pro Consultants (£30/mo Value)

THE BRIEFINGS: Monthly Nutrition & Strategy Calls featuring guest calls with Pro Athletes & Elite Staff (£20/session Value)

TOTAL VALUE: £135+

FULL TRANSPARENCY: Total spaces are strictly limited to keep the support elite. Once the programme is full, the doors shut.

THE DISCOUNT: The first 10 players to join get a discount with code: 🎟 CODE: LAUNCH2026

Once the 10th person uses it, the code dies. Stop guessing. Start executing.

[LINK IN BIO TO CLAIM YOUR SPOT]

MEAL DEAL OR PERSONAL BEST? Stop hitting “The Wall” at mile 20. You don’t need £200 carbon plates, you need a better eng...
06/01/2026

MEAL DEAL OR PERSONAL BEST?

Stop hitting “The Wall” at mile 20. You don’t need £200 carbon plates, you need a better engine. For as little as £3 a week, get the definitive system to delete the crash.

WHAT’S INSIDE THE SYSTEM:

THE TOOLS: Race-Day fuelling & hydration Calculators

THE VAULT: 30+ Technical Protocols

THE WALL: Endurance Infographics & Performance Cheat Sheets

THE HOTLINE: Direct WhatsApp Q&A with Pro Coach

THE BRIEFINGS: Monthly Strategy Calls featuring guest calls with Elite Athletes & Performance Staff

£135+ of elite assets for the price of a coffee.

THE REALITY: Membership is capped to ensure the Hotline stays premium. It is first come, first served.

THE DISCOUNT: The first 10 runners to join get a discount with code: 🎟 CODE: LAUNCH2026

When the code hits its limit, it’s gone. When the programme is full, the doors shut.

[LINK IN BIO TO SMASH YOUR PB]

Your performance doesn’t start in the warm-up, it starts 48 hours before kick-off. Reactive fuelling? Big meal the night...
05/01/2026

Your performance doesn’t start in the warm-up, it starts 48 hours before kick-off.
Reactive fuelling? Big meal the night before. Too late.
Peak energy never hits.
Optimal fuelling? Start your carb build-up 48 hours pre-match:
8–12 g/kg carbs/day (24–48h pre)
1–4 g/kg easy-digesting top-up 3–4h pre-match
Fluid + sodium targets
Carb type + portion strategy
High-intensity match actions run on muscle glycogen — don’t enter the pitch empty.
Stop guessing. Plan. Fuel like pros.
Comment MATCH for your Pre-Match Fuelling Audit & personalised 48-hour plan.

“If Football (soccer) is serious about performance and player welfare, the nutrition needs to move past a luxury of thou...
02/01/2026

“If Football (soccer) is serious about performance and player welfare, the nutrition needs to move past a luxury of thought and become a foundation in the sport.”

This line from my MSc dissertation sums up the reality of lower league nutrition better than any statistic.

Across League One, League Two and the National League, the barriers weren’t knowledge, they were context:

Financial constraints
Players (and clubs) operate on budgets that make “optimal nutrition” feel like something reserved for Category 1 academies or the Premier League.

MD-1 travel disruption
Long coach journeys → boredom → share bags, sweets, service-station food.
Even motivated players struggle to execute a plan in that environment.

Emotional eating cycles
Reactive regulation was common.
Lose = “punish myself.”
Win = takeaway reward.
Mood had a bigger impact on fuelling than guidelines.

Time pressure & family demands
Players relied on convenience and “feeling full”, not carbohydrate targets.
Reported “heavy carb days” were actually 1.6–3.6 g/kg (far below the 6–8 g/kg required).

Habit > evidence
Most players leaned on patterns, superstition, or perceived fullness instead of fuelling science.

The takeaway for practitioners:
Education alone is not the fix.
Interventions must be context-aware, cost-sensitive, travel-proof, and behaviourally grounded.

Declan Rice is absolutely flying right now.One of the most complete midfielders in the Premier League this season and do...
30/12/2025

Declan Rice is absolutely flying right now.
One of the most complete midfielders in the Premier League this season and doing it week after week.

But elite performances don’t start in the warm-up.
They start earlier.

This is Declan Rice’s pre-match fuelling foundation
Pancakes with syrup or honey. Simple carbs. Big volumes. No gimmicks.

Why
Because high-intensity football runs on muscle glycogen.
And you don’t load that with a “big dinner the night before”.

Carbohydrate loading happens over days, not hours.
Get it right and you start the match full, sharp, and fatigue-resistant.
Get it wrong and you fade when the game matters most.

Fuelled athletes don’t guess.
They plan.

Athletes swear they’re “eating enough”…but the data keeps proving otherwise.New research on NCAA Division I athletes fou...
29/12/2025

Athletes swear they’re “eating enough”…
but the data keeps proving otherwise.
New research on NCAA Division I athletes found huge gaps between what athletes think they need and what their bodies actually require on heavy training days.
The result?
They go into matches under-fuelled, under-recovered and wondering why performance, mood and readiness fall off a cliff.
This is why pros don’t guess their fuelling, they calculate it.
And yes… the difference shows up in performance, injury risk and consistency.

If you want to know whether you are quietly under-fuelling without realising it, comment FUEL and I’ll send you the same Energy Availability Audit I use with elite athletes.

DON’T BENCH YOURSELF ON BOXING DAY.Christmas Day is Match Day -1.That doesn’t mean dry pasta and water in the corner.It ...
23/12/2025

DON’T BENCH YOURSELF ON BOXING DAY.

Christmas Day is Match Day -1.
That doesn’t mean dry pasta and water in the corner.
It means having a plan so you don’t turn up dehydrated, bloated, and flat tomorrow.

Swipe left for the tactical breakdown of the Christmas plate.

The Cheat Sheet:

The roast potatoes
Elite fuel. High-GI carbohydrates that support glycogen storage. These are your priority.

The 0.0% tactic
Alcohol disrupts sleep and hydration. Swap the booze for 0.0% beer to get fluid, electrolytes, and carbs without the hangover.

Pigs in blankets
Not optimal, but realistic. Eat them, just don’t clear the whole tray.

Avoid the bloat
Go easy on sprouts and heavy veg. Gas and gut discomfort are not helpful when you’re defending or pressing.

Chocolate timing
Have it after dinner. Grazing all day spikes sugar intake without supporting performance.

Switch off to switch on.
Enjoy the day, reset mentally, and turn up ready to perform.

Your drink choice matters way more than you think.Milk and ORS keep you hydrated for hours longer.Tea, coffee, cola, bee...
19/12/2025

Your drink choice matters way more than you think.
Milk and ORS keep you hydrated for hours longer.
Tea, coffee, cola, beer and most sports drinks?
Hydrate exactly the same as water.
Hydration isn’t just “grab a bottle and hope for the best”,
it’s electrolytes, carbs, protein, and how long you need that fluid to stay in your system.
Choose your drink with intent.
If you want your hydration to match your performance needs, DM HYDRATE.

Most athletes jump straight to ice baths, stretching and gadgets… but skip the things that actually drive recovery.If yo...
15/12/2025

Most athletes jump straight to ice baths, stretching and gadgets… but skip the things that actually drive recovery.
If your carbs are low, your hydration is off and your micronutrients are lacking, your body can’t repair properly, no matter how much protein you take.
Recovery isn’t one thing.
It’s a hierarchy.
Fuel → Repair → Regulate → Restore.
When you get the order right, soreness drops faster, energy stabilises and performance climbs.
Want your recovery built around the evidence? Comment RECOVER

Athletes argue about protein shakes and supplementsBut somehow this is the real war we care aboutPizza or PastaWhich one...
05/12/2025

Athletes argue about protein shakes and supplements
But somehow this is the real war we care about

Pizza or Pasta
Which one’s getting you back to 100% after a match or heavy session

Both can be elite recovery meals when they’re built properly
Carbs to reload glycogen
Protein to repair muscle
Salt for rehydration
And actually enough calories to recover well

So let’s settle this once and for all
Team 🍕 or Team 🍝
Vote below

Don’ let your rehab fuelling let down all the work you’re doing in the gym.And if your nutrition timing is off your heal...
01/12/2025

Don’ let your rehab fuelling let down all the work you’re doing in the gym.
And if your nutrition timing is off your healing slows strength returns later and you stay unavailable longer than you need to.

Rehab nutrition has a different target to normal training
It’s not about burning calories
It’s about driving healing and hypertrophy rebuilding tissue and protecting the muscle around the injury.

Here’s the blueprint
Pre rehab fuel protects muscle and keeps activation strong
Post rehab nutrition drives the repair response and reloads energy stores
Micronutrients support tissue formation inflammation control and collagen synthesis
Do all three well and recovery accelerates.

Rehab isn’t just what you do in the gym
It’s what you do before and after.

Want a personalised rehab fuelling plan to speed up your return
Comment or DM REHAB

Three evidence based strategies to support your cartilage, tendons and ligaments through the grind of a long season.Omeg...
24/11/2025

Three evidence based strategies to support your cartilage, tendons and ligaments through the grind of a long season.

Omega 3 supports recovery from high impact training and helps maintain a healthier inflammatory environment in joint and connective tissues. It does not erase inflammation which is important because inflammation is a normal part of adaptation. This approach is specifically useful when injury risk or tissue irritation is higher. Evidence supports 1 to 3 grams of combined EPA and DHA per day.

Collagen provides the raw materials your body uses to strengthen tendons ligaments and cartilage. When combined with loading exercise it supports tissue repair and tolerance. Around 15 to 20 grams taken 30 to 60 minutes before exercise is supported by controlled trials.

Vitamin C is the catalyst. It is essential for enzymes that build new collagen. Without adequate vitamin C you cannot form strong connective tissue. A small amount around 50 to 100 milligrams is enough especially when taken with collagen. Higher doses above 500 milligrams can interfere with adaptation which is why more is not better.

Food first remains king. Fatty fish for omega 3. Citrus fruits peppers and kiwi for vitamin C. Bone broth and skin for collagen although hitting the effective 15 to 20 gram dose from food alone is difficult which is why supplementation is often a practical shortcut.

Omega 3 handles the inflammatory environment. Collagen supplies the building blocks. Vitamin C triggers the process. Together they support connective tissue health so your joints can better handle the demands of a full season.

If you want help implementing this approach for injury prevention DM me JOINT CHECK.

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