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

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 📈

06/03/2026

Fat loss plateaus are common 📉

One of the biggest reasons progress stalls, and often doesn’t even start, is metabolic adaptation.

After spending too long in low calories, the body becomes more efficient. You often burn fewer calories at rest and across the day, hunger can rise, training output can drop, and recovery can take a hit too.

Hormonal factors are affected as well.

With prolonged dieting, the body can start adjusting key signals linked to hunger, recovery and energy use. In simple terms, you can feel hungrier, flatter, more tired, and less driven to move, even when you are still trying to push fat loss forward.

This is why a lot of people get stuck even though they are still in “fat loss mode” on paper.

A smart next step is often not to force calories lower again, but to first restore a better baseline 🔧

That can mean:

📈 bringing calories back towards maintenance
⚡ improving training quality
😴 recovering better
🚶 moving more across the day
💪 holding onto more lean mass
🎯 setting up the next fat loss phase properly

This is especially important in people who have been chronically low calorie for a long time, feel flat, hungry, tired, weaker in training, and have genuinely stalled.

Good fat loss coaching is not just about creating a deficit.
It is about knowing when to diet, when to restore, and how to do both properly.

Done right, a calorie restoration phase can help you regain momentum and make the next phase of fat loss more productive 👊

📩 Message FAT LOSS if you want help breaking a plateau properly.

01/03/2026

Muscle cramps usually come down to two main theories. Work out which one fits your pattern 🎯

1) Fluid + sodium / electrolytes (situational) 💧🧂
More likely if you’re a heavy sweater 😅 (especially a salty sweater), training long ⏱️, or in the heat ☀️

✅ Fix: replenish fluids 💧 and, where needed, add sodium/electrolytes 🧂⚡ to match your sweat losses.

2) Neuromuscular fatigue (“wired” theory) ⚡🧠

More likely when cramps hit late 🏁, during repeated hard efforts 🔁, even in cool conditions ❄️
The nervous system loses control and the muscle can’t switch off properly.

✅ Fix: train specifically for the intensity/duration that triggers you (same pace, same patterns, same positions) 🏋️‍♂️ + pace/fuel so you don’t dig a hole 🍌🥤

In the moment: stretching is still the quickest reset 🧘‍♂️

🎯 Use this:
☀️😅 long + hot + sweaty = fluid + electrolytes
🏁🔁 late + hard + repetitive (even cool) = fatigue/wired
Then act accordingly ✅

27/02/2026

Phenylcapsaicin is a chilli pepper compound (capsaicin analogue).
Early research suggests it can help you hold output when fatigue builds.

Most relevant for:
🏋️ Strength endurance (high-rep sets)
⚡ Repeat-effort sports (CrossFit / HYROX / rugby)
📉 Less power drop-off late in sessions
😮‍💨 Lower DOMS at 24–48 hours in some studies

How it’s used in research:
2.5 mg around 45 minutes pre-session.

Not a substitute for the basics.
If training structure, Nutrition including fuelling, carbs, recovery, sleep, and hydration are off, start there first.

Comment your sport + session type and I’ll tell you if it’s worth trialling.

Sources: Triviño et al., 2026; Jiménez-Martínez et al., 2023.

22/02/2026

One of the most powerful tools in an athlete’s performance tool box is nutrition education. 🧠🍽️

Research consistently shows that athletes who understand how, what, and when to eat for their sport perform better across a season, not just on race or match day.

Research highlights that improved nutrition knowledge is associated with:

🔥 Better endurance and repeat-effort performance
💪 More stable body composition across the season
📈 Greater training availability and consistency
⚡ Reduced risk of under-fuelling and low energy availability

Plans absolutely have their place.
But plans alone only work when conditions are perfect.

Education gives athletes the ability to adapt their fuelling to:
• Changing training loads
• Match days and tournaments
• Travel and camps
• Busy work or family weeks

That’s why plan, plus education, is the gold standard for long-term performance and athlete health.

If you want to understand how to fuel your performance with confidence, not just follow rules 👇
Follow for evidence-based performance nutrition education.

Book your Free 15min Strategy call ☎️
🔗 Link in bio
DM

20/02/2026

Fasted cardio can increase fat use during the session.
It doesn’t guarantee fat loss.

✅ You lose body fat when your weekly intake creates a calorie deficit.
✅ “Fat-burning zone” = fuel use, not automatic body fat loss.

If performance is your focus (intervals, long runs, lifting), a small pre-fuel often improves output and session quality.

Comment your session (Zone 2 / Intervals / Lifting) and I’ll tell you: fasted or fuelled.
Message “STRATEGY” for a free 15-min Nutrition Strategy Call.

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19/02/2026

Hybrid athletes often need to build strength, maintain engine and drop body fat at the same time.
High frequency training plus low energy availability reduces adaptation efficiency.

Endurance work increases AMPK, a cellular energy sensor that activates when fuel is low and shifts the body towards conserving energy rather than building tissue.

Hypertrophy relies on mTOR, the primary muscle growth pathway. Chronic energy deficit shifts signalling away from growth and towards survival.

Low glycogen reduces peak force output ➡️ Lower force means lower stimulus ➡️ Lower stimulus means slower progress 🛑

Strength and conditioning programming must reflect energy availability.

Nutrition must reflect training load.

They are not separate systems.

I coach both.

Performance Nutrition MSc | PGdip | ISAK | UKAD
Strength & Conditioning HND

Integrated hybrid and S&C programming available. 🚀

Message HYBRID.

performancenutrition

08/02/2026

Do nitrates or beetroot juice actually improve performance… and are they the same thing? 🥬🧃

Short answer: yes, when used correctly.

Nitrates increase nitric oxide availability, helping improve muscle efficiency, blood flow and repeat high-intensity efforts 🔁⚡️

That’s why they’re most useful for:
🏃‍♂️ Endurance events lasting 5-30 minutes
🏉 Team sports with repeated sprints
🎾 Tennis and court sports
🥊 MMA, boxing and BJJ
🚴 Cycling time trials and climbs

Dose is key 🔑
🧃 ~400–800 mg nitrate total
• ~70 ml concentrated beetroot shot
• or ~250–500 ml standard beetroot juice
• or ~500–800 mg nitrate supplement

Timing is paramount ⏱️

⏰ Take 2–3 hours before competition or a key session
🚫 Avoid antibacterial mouthwash around intake as it blocks nitrate conversion

Food sources like beetroot, rocket and spinach can help, but supplements give more reliable dosing 🥬➡️💊

If you want evidence-based nutrition explained simply, you’re in the right place 👊
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Save this for race or match prep 💾
Questions, drop them below or DM 💬

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04/02/2026

🧠 WHY RECOVERY NUTRITION CAN MAKE A DIFFERENCE?

What, and When you eat after training can make or break how you feel, perform, and adapt next session. ⬇️

⏱️ The 30–60 min window post-training is prime time for:

⚡ Restoring glycogen ➡️Fuel stores are wide open and ready for refilling

💪 Repairing muscle damage ➡️ Protein intake now can double or triple muscle protein synthesis

💧 Rehydrating effectively ➡️ Replace fluid & electrolytes to aid thermoregulation and blood flow

😴 Reducing fatigue & immune suppression ➡️ The right intake = less soreness and better immunity

📌 What to aim for:

✅ 25–30g Protein
✅ 60–90g Carbohydrates
✅ Hydration with sodium

👉 Whether you’re on the pitch, in the gym, or just off a hard session ➡️ plan and prepare your recovery so your next session doesn’t suffer.

📲 Save & share this post with a teammate who’s always running on empty post-training.

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01/02/2026

Creatine for endurance athletes 🏊‍♂️🚴‍♂️🏃‍♂️

I l’ve had a few athletes worried creatine will make them heavy or slow for endurance events. Ironman, cycling, swimming, running 🏃‍♂️

The evidence says otherwise.

Yes, some athletes see a small weight increase (~0.5–1.5 kg).
That’s mostly water inside the muscle, sometimes a bit of lean mass.

But what you gain is strength-to-weight ratio, and better recovery.

Creatine improves strength and power, supports recovery between hard efforts, and has no negative impact on aerobic performance when dosed properly.

For endurance athletes, that means:

🏊‍♂️ stronger swim starts
⛰️ more power on hills
🚴‍♂️ better bike accelerations
🏃‍♂️ faster sprint finishes

Dose it smart:

💊 3–5 g per day
❌ no loading phase needed
🍽️ take with food or carbs
📆 use year-round or in hard training blocks

Evidence-based.
Performance based.

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Cross Hands

Telephone

+447811150271

Website

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

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