SPS Nutrition

We Specialise in Sport,Exercise & Performance Nutrition,for recreational & elite athletes.

We specialise in Weight Loss, Lean muscle and Performance Nutrition Plans. Some of my Clients have young families and most have busy lifestyles and jobs so our training focuses on improving their over all shape. Smaller Waists, Wide shoulders, bigger arms type of stuff so they look great in a T-shirt or that dress! Because of time issues and sometimes lack of money, we train online so it’s cost ef

fective and can work out anytime, anywhere. Despite what I specialise in, I can help you too whatever your Fitness goals.

26/04/2026

Hyrox fuel is simple when you run it like a checklist.

You’ve got 8km of running + 8 stations, so you need steady energy, good gut tolerance, and a plan you can repeat.

The 48-hour Hyrox fuelling blueprint:

✅ T-48 to 24h: Carb build
Increase carbs across meals to top up muscle glycogen. Keep foods familiar and easy to digest (rice, pasta, potatoes, cereal, bread, fruit).

✅ T-12h: Night before
Carb-focused dinner + lean protein. Low fibre, low fat. Simple sauces, normal seasoning, nothing new.

✅ T-3 to 4h: Pre-race meal
Carbs: 1–4 g/kg (choose what you tolerate)
Fluids: 5–7 ml/kg sipped steadily

✅ T-60 to 90 mins: Top-up
30–50g simple carbs (banana, white toast + jam/honey, sports drink, chews)

✅ Caffeine (if you use it)
3–6 mg/kg around 60 mins pre. Start at the lower end if you’re sensitive.

✅ Race fuelling (based on duration + intensity)
60+ mins: 30–60g carbs per hour, in small hits through transitions (gel/chews/sports drink).
Aiming

18/04/2026

Match day for Finland in Stavanger.
Best of luck to the squad against Norway this afternoon.

Proud to support the team with performance nutrition. Onnea peliin, pojat! 🇫🇮🏉

16/04/2026

Gut health is a quiet advantage in rugby. 🏉

When digestion is solid, you can:

➡️ absorb fuel and fluids better
➡️ back up training sessions with less GI disruption
➡️ stay healthier across the season
➡️ recover quicker between fixtures
➡️ keep decision-making sharp late in the game

Simple weekly targets:
✅ 30+ different plant foods across the week
✅ 1 fermented food daily (live yoghurt/kefir)
✅ keep ultra-processed foods lower most days

Build the base, then the performance follows.

DM “GUT” for a simple checklist.

12/04/2026

Absolutely love this feedback from 👏

A 3-minute PB is a huge result, but what stood out just as much was how well she still performed despite a race morning that did not go fully to plan.

There was a delay to the start, which meant breakfast, electrolytes and pre-race fuelling were taken earlier than intended. That then changes the timing of gels and can leave you chasing energy and fluids later in the race. Even with that, she still felt strong, looked strong, and got the job done 💥

That is what good preparation does.

A few key lessons from this one:

⚡ Race-day fuelling needs to be adaptable, not just planned on paper
⚡ Start delays can change carbohydrate and fluid timing more than people realise
⚡ Carrying a spare gel can make a big difference when things do not go to schedule
⚡ Post-race recovery matters, especially when cramps and DOMS hit hard

Performance nutrition is not just about the perfect race. It is about helping athletes perform well when conditions are less than perfect too.

Really pleased with this result and even more pleased with the learning taken from it ready for the next one 👊

Well done Ffion. Big run. Big progress. More to come.

10/04/2026

Different training = different nutrition 💪

You don’t need to eat like an elite athlete every day.

And even elite athletes don’t fuel like that all the time.

Match your intake to your training 👇

🔸 More volume / intensity = more carbs
🔸 Protein stays consistent for repair
🔸 Easy days = lower overall intake

Fuel based on what you’re doing, not what you see online.

That’s how you improve performance, recovery, and actually make progress 📈

Performance nutrition isn’t just game day fuel.
It’s how you support your training day to day.

DM if you want your nutrition matched to your training 👊

⸻

05/04/2026

Optimise your performance with support that is built around you.

Every athlete is different. Different sport, different training load, different lifestyle, different barriers. That is why it all starts with a free 15-minute consultation.

We look at where you are now, what may be limiting progress, and what the next best step is to improve performance, recovery, body composition, energy, health and readiness to train. We also look at your short-, medium- and long-term goals, so nutrition can be periodised around training, competition demands and wider targets across the season.

Support can include:
🥗 personalised performance nutrition plans
⚡ daily fuelling, plus pre-, intra- and post-training nutrition
🔄 recovery strategy
🎯 body composition support
🍽️ recipe and meal structure guidance
📊 lifestyle and training analysis
🏋️ strength and conditioning for sport performance
🔬 detailed nutrition analysis to assess intake and highlight potential micronutrient gaps or deficiencies that may affect health, recovery and performance
🩸 optional at-home blood testing to screen key markers including cholesterol, triglycerides, liver function, vitamin D, iron deficiency markers and B12

Experience spans amateur to elite level across multiple sports, including GB-level and international athletes.

The aim is simple: identify the gaps, build the plan, and use a more targeted approach to improve performance.

Book your free 15-minute consultation ➡️
DM CONSULT or use the link in bio.

30/03/2026

The principles stay the same across sport. Fuel for your training load, your intensity and your goal.

Protein is the constant. Most athletes do well around 1.6 to 2.2g per kg body weight to support repair, recovery and adaptation.

Carbohydrate is the variable. Recreational athletes with lower training volume or lower intensity may do well around 2 to 4g per kg body weight. As training becomes more frequent, competitive and demanding, carbohydrate needs usually rise. Many serious amateur and competitive athletes may sit closer to 3 to 6g per kg, while elite athletes completing high-volume, high-intensity training may require 5 to 12g per kg depending on the sport, session and total workload.

This applies across a wide range of sports, including triathlon, running, swimming, HYROX, team sport, combat sport and strength-based performance. The exact numbers may differ, but the principle is the same. As output rises, fuel needs usually rise with it.

This is also a flexible approach across the year. Training volume changes. Competition peaks change. Body composition goals change. Recovery demands change. Good performance nutrition adjusts with the phase you are in and the priority in front of you.

Fuel well for the level you are at, then adapt as your training and goals evolve.

DM SPS Nutrition to book your free consultation.

27/03/2026

HYROX performance starts with good fuelling.

Carbohydrate helps support pace, power and repeat efforts across the race. A main meal 3 to 4 hours before can help top up glycogen stores. Then 60 to 90 minutes before, a smaller top-up of 30 to 50g carbohydrate can work well.

Caffeine can also help if used properly. Around 3 to 6mg per kg bodyweight before the event is the usual evidence-based range.

If the race is going beyond 60 minutes, taking in 30 to 60g carbohydrate per hour can help maintain output. Sports drink, gels, chews or dates can all work well. If your race is likely under 60 minutes, a carbohydrate mouth rinse can be a useful option, especially if you do not want a full gel or drink sitting in the stomach.

Hydration is important too. Start well hydrated and keep fluids sensible before the race.

Keep it simple.
Eat well before.
Top up before the start.
Fuel during if needed.

DM for Tailored fuelling and hydration 👊🏼

23/03/2026

Joint pain is usually the result of how you train, fuel, and recover over time.

Hard training increases inflammation, oxidative stress, and recovery demand. That’s normal. The goal is to support the body so it can adapt, not break down.

From a nutrition side:

🥩 Get enough high-quality protein daily (meat, eggs, dairy, whey)

➡️ This provides all essential amino acids, including BCAAs, which support muscle and tissue repair

🐟 Include omega-3 fats (oily fish or supplements)

➡️Helps regulate inflammation and support joint health

🍌 Fuel training with carbohydrates

➡️Maintains blood glucose and helps control excessive stress responses

🫐 Cover your micronutrients

➡️ Zinc, selenium, B vitamins and antioxidants all support recovery and immune function

Train hard, but back it up with the right nutrition and recovery, and your joints will handle it.

15/03/2026

Hypertrophy made simple 💪

Building muscle comes back to doing a few basics really well, over and over again.

🥩 Protein
Aim for around 1.6 to 2.2 g per kg bodyweight per day.
Get a solid hit of protein in each meal.

⏱ Protein timing
Spread it across the day.
Every 3 to 4 hours works well.

🍽 Calories
If size is the goal, food intake needs to support it.
A small surplus is usually a good place to start, around 10 to 20% above maintenance.

🏋️ Training
Give your body a reason to grow.
Around 10 to 20 hard sets per muscle group per week, with sets close to failure, is a strong target.

⚡ Want size and performance?
You can do both.
Lift hard, move with intent, and keep some explosive work in where it suits your sport.

📌 Keep it simple.
Eat enough.
Hit protein.
Train hard.
Recover well.
Stay consistent.

13/03/2026

Recovery is part of performance.

Get this right and you give yourself a better chance of training well again, adapting from the session, and keeping quality high across the week.

After hard endurance work, focus on the basics:
✅ replace fluid losses
✅ restore glycogen
✅ hit quality protein
✅ bring sodium back in when sweat losses are high, especially in the heat or if you are a salty sweater

For longer, harder or sweat-heavy sessions:
➡️ get carbohydrates in early
➡️ add high-quality protein
➡️ rehydrate properly
➡️ include sodium when the session, environment, or your sweat rate calls for it

Keep it simple and do it well.
Milk, whey, yoghurt, fruit, cereal, rice, potatoes, bagels, smoothies, or a solid meal can all work.

Match the recovery to the demand.
Easy session? Keep it practical.
Long run, race, brick, hard intervals, heat, or big sweat losses? Recover properly and move on ready for the next one.

Do the basics well, do them often, and performance usually follows.

Refs: Burke et al., 2017; Thomas et al., 2016; Kerksick et al., 2018; Collins et al., 2021

08/03/2026

Endurance athletes should lift.

It’s not to get big, but to get efficient.

Strength training can improve economy (using less energy at a given pace), help you hold form under fatigue, and reduce your injury risk across higher mileage blocks.

How to do it without wrecking your endurance work:

✅ 2–3 strength sessions per week in base phases
✅ Prioritise big lifts (squat patterns, hinges, split squats, calves)
✅ If you double up, separate endurance and lifting by 6–9 hours where possible
✅ Keep hard intervals 48–72 hours away from your heaviest lower-body lift

If you’re an endurance athlete, comment your sport (run/cycle/tri) and how many sessions per week and I’ll tell you where strength fits best.

DM for Strength training programming 📈

Address

Cross Hands

Telephone

+447811150271

Website

https://www.trainerize.me/profile/webfitwales/Rhys.Lewis/, http://www.SPSnutrition.co.uk/

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