I help active people perform at their best through tailored nutrition support
15/03/2026
Consistency in nutrition isn’t about perfection… it’s about simplicity, taste and variety.
If every meal was just salmon 🍣, rice 🍚 and kale 🥬, I’d get bored pretty quickly.
The trick? Keep the base simple and change the flavour.
This bowl is a perfect example 👇
Salmon, rice and greens…
but flavour it up with a quick dressing and suddenly it’s a completely different meal.
And that’s how you stay consistent with healthy
eating
💡 Recipe:
Salmon fillet + cooked rice (quantity dependent on goals) kale/greens + crushed almonds or walnuts.
Mix 1 tsp honey, 1 tsp grated ginger, 1 tsp rice vinegar, 1 tsp soy sauce for a quick dressing.
Cook salmon, add to bowl with rice and greens, drizzle dressing and top with nuts.
Find what works for you and get creative
15/02/2026
What should I eat before exercise?
….
Something I get asked a lot!
…
What you eat really depends on how much time you have between eating and training .. why ? This matters because it takes time for food to be broken down to glucose or energy!
…
To fuel well match your food with how much time you have .. a few hrs ? A meal is fine but keep it low fibre, moderate protein and fat, 1-2 hrs needs lighter fuelling w.g a sandwich or wrap with fruit. 1hr or less needs quick fuelling - a sports drink, bar or piece of fruit.
24/01/2026
January doesn’t get to decide your strength or performance.
Two athletes.
Post-Christmas training.
No extremes. No punishment. Just fuelling that works.
Emma raced at HYROX Manchester
➡️ 10th in her age group
➡️ No energy crashes
➡️ No panic sugar grabs
➡️ No jelly babies mid-race
Andrew finished in 1:20, a few lbs lighter, strong all the way through.
This is what happens when nutrition supports the body instead of fighting it.
Performance isn’t about restriction.
It’s about consistency, resilience, and protecting your health long-term.
👇 Save this if you’re done sacrificing strength in 2026
10/01/2026
Last night I had the pleasure of delivering a talk on sports nutrition at .store 💜
What an absolute gem of a store.
If you run, walk, train, or simply move your body to stay fit and healthy — you need to visit these guys.
Amazing people, brilliant kit, and a genuine passion for helping people feel and perform better.
Thanks for having me — loved every minute 🙌
NutritionEducation LocalLegends
20/12/2025
Nutrition workshops Jan 2026 !
Fri 9th Jan .store The U-Xplore Adventure Series - Fueling your adventures. Book via eventbrite! Live NOW
Runners — don’t risk low iron slowing you down ⚠️
Every run breaks down red blood cells (foot-strike haemolysis), so protecting your iron really matters.
Here’s the big one ⬇️
☕ Avoid tea + coffee with meals — their polyphenols bind to iron, blocking absorption.
🍊 Add vitamin C to boost how much iron you actually take in.
Small changes = stronger iron, stronger miles. 🏃♀️💥
17/11/2025
Sniffles starting? 👀
Zinc is one of the FEW things proven to shorten a cold — if you take it fast.
Zinc acetate lozenges, within 24 hours, every 2–3 hrs. ⚡️
Athletes: ALWAYS choose supplements that are Informed Sport tested.
No shortcuts. No risks. Just performance.”
15/11/2025
3 Red Flags They’re Not a Nutrition Expert
Red Flag 1:
“They want to sell you a supplement before they ask what you actually eat.”
If the solution is always a powder → run.
Red Flag 2:
They speak in absolutes:
“Cut carbs.” “No dairy.” “Sugar is poison.”
Nutrition isn’t a cult!
Red Flag 3:
They base everything on personal experience instead of evidence.
“I did it, so you should too” # science. 3:
Stay aware and be informed !
14/11/2025
The 3 R’s to Recovery you can’t afford to skip:
💥 REFUEL – carbs to reload
💪 REPAIR – protein to rebuild
💧 REHYDRATE – fluids + electrolytes to reset
And the easiest way to tick ALL 3?
👉 A 300ml Recovery Milkshake: milk + fruit + a scoop of skimmed milk powder.
Fast. Cheap. Nutritious
Perfect after late night training.🥤⚡️
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Contact The Practice
Send a message to Victoria Jones Sports Dietitian:
Victoria Prendiville - Sport and Exercise Performance Dietitian
My name’s Victoria Prendiville. I’m a Clinical Dietitian with over 17 years experience working in the NHS and an accredited Sport and Exercise Performance Dietitian.
I specialise in providing advice and guidance to recreational up to elite level athlete’s on nutrition and hydration to meet individual goals and optimise health, wellbeing and performance.
I am passionate about sport and nutrition and provide advice to all age groups from youngsters involved in sport to mature and older adults. Whether you are involved in exercise and sport recreationally, aspiring to enter your first race or triathlon or competing at a higher level I can help you to meet your goals. As a keen runner and triathlete myself, I know how important getting your nutrition and hydration right is and how this can make all the difference in terms of performance.
Everyone has individual nutrition and hydration requirements that differ based on age, gender, body weight, the type, intensity and volume of training being undertaken as well as individual goals, food habits, likes and dislikes, specific dietary requirements and lifestyle.
As a Performance nutritionist I use my many years of clinical knowledge, qualifications, and skills to address all of your requirements producing a bespoke and tailored plan for you to improve health, well being and performance.
Each plan is tailored to meet individual goals. Everyone’s goals are different and may include, losing weight, building muscle, reducing gastro-intestinal symptoms, improving performance, reducing fatigue, increasing energy levels, fuelling correctly or simply being reassured that a pattern of eating is balanced nutritionally.
Performance nutrition plans are also structured with varying levels of support to meet athletes needs.
I offer a range of personalised consultations & services including:
One to one personalised Sports Performance Nutrition Consultations and follow-up consultations to meet individual requirements and goals.
Comprehensive dietary analysis Report and Recommendations including example meal plans and recipe ideas.
Bespoke training nutrition and race day nutrition and hydration plans (event specific)
Seminars and Talks to Groups / Schools and Sports Clubs (can be delivered in Welsh or English)
Media publications and articles
If you would like to find out more about my services or would like to arrange a consultation, please get in touch - Call 07971 334014
