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Integrated Nutrition

We help men and women become Elite Performance Athletes by building Structure, Capability, and Resilience into their performance nutrition.

15/03/2026

A competitor in every sense of the word

My little lioness has spent the past three years stepping on stage and competing in cheerleading

She was first dazzled by the gems, sequins and cool stunts… but the thing that really hooked her in

Seeing just what this incredible young women can do when they set their minds to it.. and she wanted to be part of the team

Showing up week on week, training, learning failing and succeeding

It’s her journey to commit to, her passion to build, her skill to practice

I see the light in her eyes when the older girls complete incredible stunts that she wants to be able to do

She sees excellence around her and wants to show that she can perform to that standard to…

And right now I feel like she’s at a pivotal moment in her cheerleading journey

The constant high fives & perfect medals have stoped being so frequent

She’s learning first hand that the only way to achieve the highest standard is to work for it

Week in, week out.. putting in the work

I see the fire in her to perform at her best

To realise her potential and see what she is truly capable

When I was her age I was to busy putting g crayons up my nose and eating too many wotsits

I don’t think I’d ever seen over a 1000 people in one place..

Let alone standing in front of them and executing a perfectly timed routine with a group of other children

Yet here she is.. absolutely rocking it

I’m blown away by my little lioness

And it’s my duty to stoke that fire and keep that passion burning

09/03/2026

I get this reaction when I’m talking to people about adequate fuelling levels for endurance athletes

So often the response is “ there’s just no way I can eat that amount of carbs”

And whilst I completely understand that I promise you, it’s absolutely necessary to find a higher level of carbon tape per hour during endurance training and events

For years athletes have been told to aim for 40 to 60 g of fast acting carbohydrates per hour during long sessions or races

This is a good starting point

But it’s exactly that just a start… as people look to do harder and longer endurance events it is simply not enough to sustain your performance once intensity and duration increase

The, how do you go on the long you go? The faster your muscles drain the glycogen stores.. and when this drops too low, your fatigue ramps up power output fails pay slows and everything starts to work hard harder than it should

This is where a higher carbohydrate intake becomes a performance necessity

At the moment we know that athletes can tolerate up to 120 g of carbohydrates per hour

With the right strategy!

This is possible because the body can absorb carbohydrates through multiple transport pathways in the gut

But the big point here…

You don’t jump straight to 120 g per hour

The only place you’ll be running to the toilet

I see this often enough but

Your gut needs to be trained, just like the rest of your body

If you only ever consume 40 to 60 g/h that’s reasonably all your system can comfortably tolerate on race day

But if you gradually increase in intake during training session sessions, your body adapt

Improving absorption

Reducing GI distress

And allowing you to utilise more fuel when it matters most

Which in the end leads to stronger overall performance

Which is the whole point right?

04/03/2026

One of the most common
endurance fuelling products is energy gels

With people using them for long runs, triathlon, ultras,
marathons, and any other endurance sport you can
think of

There are literally thousands of products on the
market. I aim to provide you with a fast hit of
carbohydrates to fuel yourself effectively as your
energy depletes whilst conducting intense outputs

These can be a really useful tool which often provides
a 2 to 1 suck roast to fructose ratio doing a great job
of activating SGLT and GLUT5 transporter pathways

But the shared volume of evidence of people
unexpectedly sh****ng themselves whilst taking these
products should bring long bells in your head

I’ve heard horror stories of people feeling 100 mile
ultramarathons purely on energy gels and wondering
why the digestive system has been in bits

Without going too much into this (because hopefully
some of you aren’t eating your dinner right now)

Most gels are extremely concentrated carbohydrate
solutions and because they’re so concentrated they’re
classed as hyperosmotic

Essentially this means the likelihood of cramping
diarrhoea and bloating with no prior warning is
incredibly high when people do not train themselves to
take on the volume of gels that they can consume
during events

I’m not saying don’t take them

I’m saying trial them slow slowly, but surely to build
your tolerance rather than just trying to crack it out on
the day

Because in the end failing to prepare is preparing to
fail

12/02/2026

I had a conversation with a good friend today and she said something that hit me like a truck

By the time your children are 12 we would have spent 75% of the time we have with them…

Please read that line again..

This little star is the reason I’m here…

To support her.

To pick her up when she falls.

To show her how powerful she is.

To help her grow in the direction that she wants with my support, assistance and above all my love.

To show her what happens when you give you all to your passion, regardless of whether people think it’s a good idea or not

I could not be more proud of the confidence, determination and dedication this little one shows every day

At nine years old, she’s competed in front of thousands of people multiple times and shown true courage to do so

Meanwhile, at age 9, I was sticking crayons up my nose and running into walls

Tell your everything you need to know, really…

The audio on this post is one of her favourite songs.. so I thought it the best choice ⭐️

10/02/2026

Absolutely nothing to do with Performance Nutrition today but I wanted to share a story..

Turns out 18 year old Adam had a hell of a lot to learn about life

In my defence I grew up in the highlands of Scotland and my knowledge of the real world was pretty small 🤣🤣🤣

I had absolutely no idea that my chosen Cap badge was thought of as the most lizard job role there was..

And no doubt the two full screws I spoke to were veterans of the early Herrick Days… in comes a glasses wearing, wonky eye kid who had no idea what he was saying.. 🤦🏼‍♂️🤦🏼‍♂️

As my old man used to tell me multiple times a day

‘Engage brain before Gob Adam’ 🤣🤣

03/02/2026

ATHX LONDON REALITY CHECK

Whilst I’m going through the footage of last weekend event for the YouTube edit..

One thing is standing out to me…

The big goal of qualifying for the finals is going to require some SERIOUS COMMITMENT TO THE PROCESS

I can’t half ass this…

I have a LONG WAY to go to be competitive

But I’m a so excited to push myself to see how far I can get

One big goal… a serious amount of effort .. no guarantees of success

Let’s fu***ng go🏴‍☠️🏴‍☠️

31/01/2026

ATHX LONDON 2026 ✅

What a learning experience this was..

Some great points and positive performances

Some weaknesses exposed and things to work on

But what a way to learn where I am not good enough

I hold myself to a really f**king high standard

I always believe I should be stronger, faster and fitter than I am

This is a gift and a problem

It strives me to bring a good showing to the competition floor

But it will never be good enough

That’s something I’ll work on…

The first episode of The Competition Diaries will be live on my YouTube channel next week where I show you the day and my thoughts of it all..

What I did well

What I need to work on

But on the whole…

A solid benchmark that shows me where I am

Huge shoutout to for getting me to the floor as prepared as I could be 💪🏻💪🏻

Now it’s time to re-fuel..

I’m not even joking.. I’m sat on the train scranning Two Cornish Pasty’s and an M&S Cookies.. because..

I’m an AFFLETE

🏴‍☠️

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