Fuel Wise Nutrition

22/08/2025

Another group through the Maggies Glasgow nutrition workshops and what a wonderful feast of healthy, colourful & super delicious food they cooked up today. It is a real pleasure to oversee these sessions and to know that the knowledge I help them to impart can make such a difference to their future health 🧡

20/06/2025

Shout out to all my clients & everyone taking on the Mighty WHW race this weekend- looks like a warm 🥵 one - take care out there 🏃‍♂️💪🥤

11/06/2025

I went along to Bellahouston Road Runners tonight to do some sweat rate testing on a group of runners. It was a hot night and the group were doing a tempo interval session for approx. 60 mins.

The average sweat weight lost was 1.6kg equating to approx. 1600ml fluid. Max loss was 2.55kg and min was 1.0kg.

This rate of sweat loss can have a huge impact on training performance and especially in longer races.

So, a reminder, especially when the weather is warm - keep up your fluid intake. Start your training well hydrated, top up during training if you can and replace your losses afterwards. Replacing lost electrolytes is important too - isotonic drinks or an electrolyte tab or a pinch of salt in your water are all good for this.

If any other running clubs are interested in sweat tests then please get in touch 🥵🥵

04/04/2025

Some of the delicious, vibrant, flavourful healthy dishes cooked today at Maggies centre, Glasgow to finish off the most recent ‘Eating for Health’ group 😋 - well done team 🤩

26/03/2025

Todays long run - miles are creeping up - 14.5 miles 2 hours 9 mins along WHW, Dumgoyne pipe track, Strathblane and Mugdock trails. Love this time of year when the yellow gorse appears. Took my soft flask, bag of dried mango & apricots and some Nairns ginger biscuits. Finding it very easy to drink but not so easy to eat. Running straight after breakfast means I’m just not feeling hungry so the biscuits didn’t get opened. Dried fruit goes down ok and is a refreshing boost. Be interesting to see how food goes down as the runs get longer. Probably why gels are so popular with runners as it doesn’t feel like actual food so can be taken fairly easily. Fluids are a good way to get the carbs in and those important electrolytes too. Just takes some planning to be able to re-fill bottles on route. Enjoying experimenting with long run fueling. Definitely not a one size fits all.

If anyone out there needs any help / advice about your nutrition or fueling plans then please get in touch 😊

19/03/2025

A lot of my clients when injured come in confessing that they don't stretch much and think that is the culprit. In fact there is not a lot of evidence to say that stretching reduces running injuries. However, your muscles help absorb the load when you run so keeping them strong and adjusting training load slowly is key to injury prevention.
A good strength program for runners should focus on the key muscle used when running i.e. quads, glutes, hamstrings and calfs.

19/03/2025

Hilly trail run - Burncrooks and John Muir way -13 miles - longest run in ages. Trying out the new soft flasks. Loving the ☀️ but it makes for thirsty work as I do sweat a lot. 500ml disappeared quite quickly. Bar was tasty but dry - needed fluids to wash it down. Dried mango still a winner 😋

04/03/2025

Happy pancake day 🥞

Hope you all found some time for some pancake fun today 😋

04/03/2025

Anyone looking for a challenge or keen to try something new then why not sign up for an aquathlon. This is a particularly good one 😊 very friendly and welcoming and always a great cake sale for spectators and competitors.

https://www.facebook.com/share/p/1DJvCKhuFP/?mibextid=wwXIfr

https://www.entrycentral.com/KirkieAquathlon

Entries close on MARCH 9th!

Why choose the Kirkintilloch Aquathlon?

It's for everyone: Its open to junior (TriStar start, 1, 2, 3 and youth categories) and adults (Go Tri, Experienced categories)

It's a fantastic community event: Our famed bake stall will be there. Have a race and then a cake !

It's a great location: Kirkintilloch has great facilities with a fast flat-ish run course. There's plenty of parking on site.

It's a great challenge: Test your early season fitness or use it as a practice for racing later in the year.

SIGN UP NOW.

Triathlon Scotland

07/02/2025

It’s Fuel Wise Nutrition s 1st anniversary and a year since my first post 🥳

Thank you to all my clients - I’ve enjoyed working with every one of you. Here’s to year 2 and to many more lovely people to help 🧡