Victoria Jones Sports Dietitian

Victoria Jones Sports Dietitian I help active people perform at their best through tailored nutrition support

21/11/2025

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.🥤⚡️

14/11/2025

New York in the background !

11/11/2025

Turmeric shows promising effects for joint pain and osteoarthritis in meta-analyses —
but results are modest and short-term. We need more studies !

Also be aware ..
supplements can cause stomach upset in some people + be mindful if taking warfarin (consult your health care professional)

My advice .. Keep it food-first. 🍛 We know that only a small % of supplements make it past the acid in your stomach. If you want to try turmeric incorporate 1-3G per day in your diet, combine with black pepper and healthy fats for optimal absorption

Follow me for 2 of my fave recipes to get all the benefits .. stay informed ❤️

09/11/2025

The best recovery pudding to help you meet your protein requirements ! Also a great recovery option if you train late but don’t want to sacrifice recovery by Not eating !

🥣 High-Protein Jelly Yoghurt Bowl

Ingredients (serves 1)
• 200g Fage Total 0% Greek yoghurt
• 200ml boiling water
• 1 sachet sugar-free jelly crystals (e.g., Hartley’s Raspberry or Strawberry flavour)

⸻

Method
1. Dissolve the jelly:
Empty the sachet of jelly crystals into a jug or bowl. Pour in 200ml boiling water and stir well until the crystals are completely dissolved.
2. Add yoghurt:
Allow the jelly mixture to cool slightly (about 5–10 minutes — it should still be liquid but not hot).
Whisk or stir in 200g Fage 0% Greek yoghurt until smooth and evenly mixed.
3. Set:
Pour the mixture into a 259g dish or container.
Chill in the fridge for at least 2–3 hours, or until firm.
4. Serve:
Enjoy straight from the dish, or top with a few berries or a sprinkle of granola if desired (optional, not included )

20g protein / 120kcal/ 6g carbs per portion (average
Portion 256g)








09/11/2025

Save this before you take your next supplement — and share it with someone who pops D every morning with their coffee ☕💊”

07/11/2025

🥛💪 Got milk? Then you’ve got muscle fuel!
Milk is a powerhouse for young athletes — packed with protein for repair, calcium for strong bones, and carbs for energy recovery. Perfect after training or before bed for overnight muscle repair.
🏊‍♀️⚽ Fuel smart, recover stronger, grow stronger!

You train hard.But your fuel? Still random. Still calorie-focused. Still holding you back.The secret?Traffic Light Carb ...
19/07/2025

You train hard.
But your fuel? Still random. Still calorie-focused. Still holding you back.
The secret?

Traffic Light Carb Zones — fuel that matches your training intensity.
🍜Low carb on rest days = recovery
🥯Moderate carbs on moderate intensity days = steady energy for endurance.
🥞 High carbs = go hard, recover harder, get results on endurance days (e.g long bike or long run days

This is performance nutrition .. Ditch the guesswork.
Fuel smart. Train smarter.

This is how athletes level up.
• DM me TRAFFIC LIGHTS and I'll show you how to fuel like you mean it.



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Llanelli

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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.