KJBnutrition

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Performance Nutritionist
Bsc in Sport & Exercise Science
Msc in Applied Sport & Exercise Nutrition
Registered Sport & Exercise Nutritionist (SENr)
Level 1 ISAK qualification

31/12/2024

2024 ✅

A new role, that had challenges along the way, but one I will be forever grateful for. So much to learn and grow from. Thank you to everyone that made this year so special.

Let’s go 2025💪🏼💙

14/06/2023

Using the off-season dog walks for a little bit of reflection on the season I’ve had as a practitioner!

Ipswich Town FC got promoted to the championship after a brilliant season. Can’t wait to see what the next season holds!

Birmingham City Women FC finished 2nd in the league, following 7 wins in a row. This team have developed so much and I’m looking forward to growing the nutrition department next season 💪🏼

Surrey Storm made it through to the semi-finals in the netball Superleague. It has been amazing to do workshops with these girls and see the impact it has!

Whilst celebrating the wins are always important, I am always looking to grow and develop as a practitioner. So here are my five key reflections from the season:

1- Educate educate educate📚Across all my roles athletes are all at different levels and it is important to get in at the start of the season. Not only players but staff need to be included in education strategies to benefit from the MDT environment.

2- Get creative. Engagement is key for learning so coming up with unique ideas within workshops and 1-1s will help to increase this.

3- Be strategic with players who don’t buy into nutrition. Go for the low hanging fruits to increase investment!

4- Know your limits. Sometimes as sports nutritionists there are areas that we have not had much experience or knowledge in- skip the pride and pass onto a professional in the area!

5- Trust your gut. Sometimes I overthink and this can lead to a lack of confidence. I need to trust in myself and ask for advice from other practitioners if necessary 💪🏼

I can’t wait for the season ahead and stay tuned to see how many of these five I incorporate into next season 🤣 Big shoutout to to challenging me and supporting me👏🏼

04/05/2023

22/23 season complete ✅ So much to learn from this season and many challenges faced. Using the off season to reflect and plan for next season. I gained a lot from this season and excited to develop this to improve for next season! So proud to be a part of the team behind this team and can’t wait to celebrate them all this evening 💙

24/03/2023

A really enjoyable practical workshop with the u18s, making flapjacks and smoothies. Not only showing them valuable skills but educating them on how to alter recipes to suit their requirements. Huge engagement during the workshop - happy practitioner 🙌🏻🧈🧑‍🍳🍒🍇🥑🫐

15/07/2022

Nutrition doesn’t have to be complicated!!

This breakfast took me minutes to prepare yet I was still able to hit my goals:

1 of 5-a-day✅
High in protein ✅
Source of carbs✅

Sometimes things on social media can make it seem you have to spends hours a day trying to achieve your nutrition goals.

Don’t panic and keep it quick and simple. Create small achievable targets for you to hit and you’ll see that small changes over time will have a big impact!

If you need advice or support with your nutrition, feel free to drop me a message or contact me via the details on my page💪🏼

27/05/2022

It may have been two years late, but it was a lovely day yesterday finally graduating from my masters! Was a great opportunity to look back at my time since as a practitioner and I’m really pleased with how far I have come! Looking forward to seeing what the future will bring 🥂🎓

13/05/2022

Chicken and roast veg orzo 🥒🫑🌶

One of my go-tos for using up any veg I have that needs using up. I have included the veg I used this time- but feel free to switch it up 🌽🥕🥦It’s simple quick and easy so perfect for a mid-week dinner where time can be limited!

Ingredients (Serves 4)
-300g orzo
-2 peppers
-2 red onions
- 1 courgette
- 1/2 aubergine
-1/2 pack mushrooms
-1L vegetable stock
- 4 chicken thighs (boneless)
- tbsp Tom puree
-tsp garlic (1 clove finely chopped)
-30ml red wine vinegar
-tsp basil
-tsp chilli flakes (or more if you like 🔥)

Method
1. Preheat oven to 180c/ gas mark 6.
2. Chop all the veg up and place on a baking tray. Drizzle with oil and season and cook for 20-25 mins.
3. Meanwhile, cut the chicken into small chunks and cook in large frying pan with a tsp oil.
4. Once the chicken is cooked through, add the garlic and chilli flakes and cook for 30 secs.
5. Add the orzo and Tom purée and cook for 1 minute more.
6. Add in the vegetable stock and leave to simmer for 15 minutes (stirring occasionally) or until orzo is tender.
7. Add in the roasted veg and red wine vinegar, give it a good mix!
8. Season to taste, serve and top with basil. Enjoy!

14/03/2022

Adaptation is 🔑 The gold standard advice may be well researched but it may not work for every single player. This is why making simple but effective adaptations to advice is a great way to make small changes in athletes nutritional strategies! Changing the HT table to suit players is something I think can have a massive impact on performance ⭐️

12/02/2022

Whilst I’m isolating (day 4😴🦠) I thought I’d reintroduce myself for new followers!

I’m Katie Barney and I have been a performance nutritionist for 2 years now! I predominantly work in team sports, most notably football⚽️ although I do personally have an interest in individual endurance sports🏊‍♀️

If you have recently signed up to a new event, or started a new training plan and you’re not sure how to fuel or recover in the optimal way then please get in contact!

You can visit my website for further details on the services I provide💪🏼

https://www.katiebarney.com/

24/01/2022

Protein intake 🍗🥓🥛🧀

Getting the right amount of protein in is important for many reasons:

-Maintaining muscle mass
-To build and repair muscle
-To aid recovery & rehab process

A minimum of 0.8g.kg.bm should be consumed for non athletes, 1.2-1.6g.kg.bm for team sport athletes and 2g.kg.bm for strength athletes.

HOWEVER, getting the right amount is not the only thing to focus on… It is also so important to spread feeds of protein out throughout the day! This is to increase muscle protein synthesis (the amount of protein our body uses).

So this post has some examples of how to increase protein content across breakfast, lunch, dinner and some snack ideas- with the amounts too!

As always any questions or if you would like some support with your nutrition please get in touch via DM, email or visit my website 🙋🏼‍♀️☺️

21/01/2022

Back and better🤩 An overdue update to my website!

Are you an athlete needing any support with your nutrition, a coach looking to educate your athletes or a gym goer looking to support your progress? Then head to my website (link in bio) and see what KTnutrition can do to support you!

I provide a range of services from one-to-one support to educational workshops!

Big thank you to for the feedback and support!💙

Any questions as always feel free to get in touch🙋🏼‍♀️

05/06/2021

*FLAPJACK RECIPE*

Looking for some high carb snacks to fuel those off-season hard sessions? These flapjacks are 218 kcal with 29g of carbs- a perfect pre-training snack. They also use apple and banana as a substitute so it’s a great way to get the five-a-day in too🍏🍎🍌🍇

I used the recipe from BBC good food - https://www.google.co.uk/amp/s/www.bbcgoodfood.com/recipes/feelgood-flapjacks/amp

However I adapted these to use the seeds and dried fruit I had available in the cupboard! Feel free to give it a go and let me know!!💃

Address

Farnborough

Website

https://www.katiebarney.com/

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