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.

18/01/2026

Omega-3 label check
(30 seconds that saves you wasting money ➕ better Health & Performance returns)

✅ Dose = EPA + DHA (not “1000mg fish oil”)
✅ Aim 1000–3000mg EPA+DHA/day depending on goal
✅ Prefer TG or rTG forms
✅ Look for 3rd-party tested + freshness (IFOS / Informed Sport / GOED member, low TOTOX)
✅ If it’s Ethyl Ester (EE), take it with a proper meal with fat (absorption is more meal-dependent) ❌ Best go for TG/rTG

Simple guide (EPA+DHA per day):

🐟 1000mg/day (baseline)
🫀 General heart cover (especially if you don’t eat oily fish)
🧠 Supports omega-3 status long-term (not a “miracle”, but solid foundations)

🐟🐟2000mg/day (performance + inflammation support)

🔥 More meaningful anti-inflammatory effect for some people (especially low intake / harder training blocks)

💪 May help muscle soreness/recovery in some athletes (individual response varies)

🫀 Often used for triglyceride support (bigger effect than low doses)

🐟🐟🐟3000mg/day (higher-dose option)
🏋️ Common “hard training block” dose when recovery is the priority

🔥 Can be useful if intake is very low, or if you’re trying to shift omega-3 status faster

🧠 Some people use higher doses for mood/stress support, especially if baseline intake is poor (results vary)

Quick note: EPA tends to drive triglyceride/inflammation effects more, DHA is more structural (brain/eyes). Most decent products are a mix.

12/01/2026

LOW ENERGY AVAILABILITY (LEA) is a performance limiter. Hyrox ➕ gym included.

If training volume/intensity goes up, energy needs to go up.

Common signs you’re running on fumes:

➡️ Flat sessions / no top gear
➡️ Poor recovery, sore for days, constant niggles
➡️ Sleep quality drops, mood dips, libido dips
➡️ Women: cycle changes are a big red flag

Simple fix (start here):

➡️ Add +200–400 kcal/day for 10–14 days
➡️ Put carbs around training (pre + post)
➡️ Keep protein consistent daily

If you want, DM “LEA” and tell me your weekly training. I’ll give you a simple fuel set-up for it.

09/01/2026

CARB MOUTH RINSE (no gut load)

A simple performance edge for short, hard sessions when you don’t want food sitting heavy, but want maximum output.

In studies, a carb mouth rinse has improved time-trial performance by around 1–3% in some settings.

Small margin. Real difference when the session is savage.

How to use it:

➡️ Use an isotonic carb drink (or 6–8% carbs)
➡️ 1–2 mouthfuls, swill 5–10 sec
➡️ Spit or swallow
➡️ Repeat every 10–15 mins for 20–75 min hard work

This is a tool, not a replacement for fuelling longer sessions.
If you tell me your sport ➕ your key weekly session, I’ll tell you exactly what to fuel and how.

06/01/2026

Your gut has a speed limit.

If you’re doing long or hard sessions, fuelling isn’t just “how many carbs”.

It’s whether you can actually absorb them and use them.

What works:

➡️ Start carbs early (first 15–20 mins), not when you’re already cooked.

➡️ Use mixed sources (glucose + fructose) for better uptake at higher intakes.

➡️ Train the gut 1–2x per week in key sessions, build tolerance over time.

Simple starting point:

30–60g carbs per hour

Then adjust based on session, intensity, sweat rate, and stomach comfort.

Intensity is as important a consideration as time.

90 mins at zone 2, does not equal 60 minutes of hard intervals.

Consider the context and purpose of your training.

Comment or DM your sport + your hardest session each week and I’ll tell you what to take and when.

02/01/2026

Progress relies on a small number of variables.

Training demand.
Energy intake.
Recovery capacity.

Get those aligned and results follow.

That’s why I analyse first, then adjust.

Consultations are open.
Link in bio.

29/12/2025

Progress starts with clarity.

These reports show what effective performance nutrition looks like:
• Nutrition analysis
• Body composition assessment
• Progress trends over time

When you understand where you are now, decisions become simple.
Fuel better.
Train with intent.
Recover properly.

This is why everything I do starts with a Performance & Nutrition Consultation.

Structured analysis.
Clear priorities.
A plan that actually fits.

Limited consultation slots available.
Link in bio, or DM.

27/12/2025

This time of year is about clarity.

Understanding where you are now,
what’s supporting your performance,
and what needs refining before you push harder.

That’s why everything I do starts with a Performance & Nutrition Consultation.

It’s a structured, in-depth analysis of your nutrition, training, recovery and lifestyle,
followed by a clear, goal-specific report and priorities that actually move things forward.

Performance nutrition is built on evidence, context and informed decisions.

Limited weekly consultation slots now open.
Link in bio.

22/12/2025

Most people don’t need more motivation.
They need clarity.

If training isn’t translating to results
If energy, recovery or body composition feels off
If you’re doing the work but not progressing

👉 Guessing won’t fix it.

That’s why everything starts with a consultation.

We analyse:
→ Training load and structure
→ Nutrition intake vs demand
→ Recovery, stress and lifestyle
→ Physiology, not symptoms

From there, we set evidence-based priorities.
No generic plans.
No trends.
No wasted time.

First, we understand.
Then, we optimise.

📅 Consultations now open
🔗 Link in bio
⚠️ Limited slots available

21/12/2025

Off-season HYROX 🟰Adapted off-season fuelling 🧠⚡

British triathlete ➡️ HYROX crossover done right.

Off-season racing is where nutrition adaptability matters most. Different demands, different stressors, same fundamentals.

🟢 What we did
• Later breakfast to respect gut comfort
• Low-fibre, low-fat carbs (plain rice) 2–3 h pre-race
• Fast-absorbing gel 20–30 min pre-start
• No unnecessary complexity

🟢 Why it worked (science-backed)
• Reduced GI load = better gastric emptying under high intensity
• Simple starches lower gut distress when sympathetic stress is high
• Pre-event carbs support glycolytic output needed for HYROX-style work
• Fuel matched event physiology, not sport label

HYROX is not triathlon.
But fuel principles still apply when adapted correctly.

📌 Off-season ≠ guesswork
📌 Adapt the fuel, protect the gut, express fitness

Performance nutrition is about eating right for the job. ⚡️ 🔋

23/11/2025

FUEL SPEEDS & THE SWITCH ⚡️🔁

PCr and glycolysis = burst power for lifts and sprints 🏎💥
Aerobic carbs = tempo, hills and surges 🚗⛰
Fat = steady energy for long, easy work 🚲⏳

Train the switch (Made simple):

➡️ Zone 2: easy, conversational pace (about 60 to 70% HRmax or RPE 3–4). Builds fat use.

➡️ Sleep-low / finish-low: hard PM session well fuelled, then limit carbs after, then easy AM session low on glycogen. Use occasionally.

➡️ Twice-a-day (TAD): two sessions in one day. AM easy with little or no carbs, PM key session well fuelled. Use sparingly.

➡️ Fuel for the work required: high-quality or race-specific sessions need carbohydrate so you can hit targets.

How often:
➡️ One to two total “low” sessions per week is enough for most.

➡️ TAD about once every one to two weeks if well trained and recovering well.

Race day basics:
➡️ Base pace can lean on fat, surges still need carbs.

➡️ 30 to 60 g carbs per hour for events up to two hours.

➡️ 60 to 90+ g per hour for events longer than two hours using glucose + fructose you have practised.

➡️ Keep most bottles 6 to 8% carbs. Use 8 to 12% only if well practised. 💧🥤

Safety: keep protein high, sleep 7 to 9 hours, do not stack “low” days, and skip any “low” work if run down or at RED-S risk.

09/11/2025

INTRA-FUELLING MADE SIMPLE ⚡️

Two sugar doors, two transporters.

SGLT1 handles glucose, GLUT5 handles fructose.
Glucose-only usually tops out around ~60 g/h.
Mix in fructose to open the second door and you can push 90–120 g/h with the right ratio, sensible drink strength and gut training.
Too strong or too much of one sugar makes the drink hypertonic, drags water into the gut and sends you to the loo.

Keep 6–8% for safety, 8–12% for bigger fuel if practised, and add 300–500 mg sodium per 500 ml.
Practise your plan before race day.

Train hard 💥 Fuel smart 🧪 Perform better 🚀
| spsnutrition.co.uk

Refs: Jeukendrup (2010, 2017); Jentjens & Jeukendrup (2005); Currell & Jeukendrup (2008); Rowlands (2015); Thomas, Erdman & Burke (2016); Costa et al. (2017); Podlogar (2022); Viribay (2020).

02/11/2025

MICRONUTRIENTS MADE SIMPLE 🧠🥦

Micronutrients are small ➡️ but they change everything.
They power your energy, recovery, mood, and performance.

💥 B-Vitamins convert carbs to energy
🌞 Vitamin D and Calcium strengthen bones and muscle
🩸 Iron delivers oxygen to working muscles
🧠 Iodine keeps your thyroid and brain sharp
⚡️ Magnesium and Potassium keep your nerves firing

Pairing matters:

🍊 Vitamin C helps absorb iron
🐟 Vitamin D boosts calcium uptake
🥜 Magnesium works with B6 to support recovery

But watch what competes:

☕ Caffeine and calcium can block iron
🥛 Dairy limits absorption if taken with red meat
🌾 High-fibre cereals can reduce zinc and iron uptake

Micronutrients work as a team ➡️ and your performance depends on that balance.

At SPS Nutrition, we assess your nutrient status, food intake and performance goals to fine-tune your fuelling plan for energy, focus and resilience.

Train hard ⚡️
Fuel smart 🥗
Perform better 💪

📍 DM to book in your free 15 minute consultation ✅

Address

Cross Hands

Telephone

+447811150271

Website

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

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