Eat Well Perform Better

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Eat Well Perform Better

Sports nutritionist for endurance athletes, runners, cyclists and triathletes. https://hopp.bio/eatwellperformbetter

Whether you're a marathon runner or a seasoned triathlete, get in touch to fuel your next PB!

31/10/2025

🎃 Halloween treats that fuel your training 🎃

A spooky, performance-friendly recipe for you today inspired by ’s Rice Krispie Bars. And if it’s good enough for their pro cyclists 🚴‍♂️ … it’s good enough for us!

These Crunchy Crispie Crawlies 🕷️ are more than just fun — they’re:
✅ Packed with carbs to top up glycogen before training
✅ Quick & easy to make
✅ Perfect balance of festive + functional

👉 Recipe via : https://www.sainsburys.co.uk/gol-ui/recipes/crunchy-creepy-crawlies
👉 Pro team version: https://israelpremiertech.com/recipes-from-the-peloton-rice-krispie-bars/

Because fuelling well doesn’t mean skipping the fun.

28/10/2025

On Sunday afternoon, after my long run, I curled up on the sofa with a book and a cup of tea.

These Heavy Black Bones by is a page-turner. It’s not just about sport but about growing up, not quite fitting in, and finding your place in the world. And it is a reminder that to excel at sport, or indeed anything, you need to love what you do and enjoy the process!

Thanks to and his Way of the Runner podcast for the recommendation!

What’s the last book that inspired you — in running, sport, or life? Drop your recommendations below 👇

23/10/2025

🏃‍♀️ Hot on the heels of our Marathon Nutrition Course comes our brand new Ultramarathon Nutrition Course.

I’m returning to what first brought me into sports nutrition — ultrarunning. Because when you’re out on the trails for hours, fuelling isn’t optional.

This 5-part online course is designed to help ultrarunners fuel smarter — with practical, evidence-based strategies that you can use straight away in training and on race day.

🎓 Starts February 2026 — limited places available
📲 Link in bio to learn more and secure your spot.

17/10/2025

The big smile says it all 😄 Helen absolutely smashed her Chicago Marathon goal — running 3:26:46!

After completing our Marathon Nutrition Course, she made a few key changes:
⚡️ Switched to gels with both glucose + fructose👟 Practised her fuelling through summer long runs
🍝 Took her carb loading seriously — several days of beige, low-residue meals

I love it when people hit their goals. It's one of the best parts of my job, seeing what happens when you combine hard work and consistent training with the right fuelling strategy.

If you’re training for a spring marathon, our next Marathon Nutrition Course is now open for booking — link in bio to join. Or DM for 1:1 advice.

14/10/2025

🎃 Pumpkin soup from veggie patch to ... bowl!

As temperatures continue to drop, soups make great recovery meals. You can batch cook them and reheat while you're stretching or checking Strava!

This one is made with vegetables from my veggie patch! Made with sweet potato and squash it is packed with carbs, as well as micronutrients such as Vitamin A and Vitamin C which will help keep your immune system in tip top shape! 🍂

Need a few more calories? Add some bread or cheese.

What’s your go-to seasonal meal?
👉 DM me if you’d like the recipe!

10/10/2025

🇮🇹 Carb loading in the land of pasta 🍝

I used to think carb loading meant just eating a big bowl of pasta the night before a race. It’s not.
On both our Marathon Nutrition Course and our Ultramarathon Nutrition Course, I show runners how to:
✅ Start carb loading 2–3 days before race day
✅ Hit the right carb targets for their distance
✅ Adjust fibre so stomach issues don’t derail performance
The result? More energy. Fewer surprises. Stronger marathons and ultras.
✨ Training for a spring marathon or signed up for an ultra? Learn how to carb load properly → links to both courses in bio.

07/10/2025

☀️ This is your annual reminder to start taking vitamin D!

As we head into winter in the northern hemisphere, your body won’t get enough sunlight to make enough vitamin D. Supplementing is key — it supports:
💪 Strong muscles (for performance + recovery)
🦴 Bone health by helping you absorb calcium
🛡️ A healthy immune system

👉 From October to March, make sure you’re topping up with a daily supplement.

✨ Want more practical, athlete-focused nutrition tips? Follow or subscribe to our newsletter (link in bio).

06/10/2025

🏅 from the Regent’s Park 10K!

I’m an ultra runner at heart, but this year I’ve been focusing on getting some speed back — and it’s working.

Track sessions with and a targeted training plan from helped me take almost 2 minutes off my February time 🙌

Progress takes time — in training and in nutrition.
The biggest gains come from consistency and trusting the process.

02/10/2025

September felt like a reset 🍂

From harvesting fruit and veggies (fuel straight from the garden!) to wrapping up our Marathon Nutrition Course 🎓 — with some brilliant feedback from runners who put their learning into practice at the Berlin Marathon and Rye Ancient Trails 30km.

I also eased back into my own training 💪 after taking a break in August, while also helping to plan nutrition strategies for athletes refocusing on their autumn and winter goals.

And of course, the World Athletics Championships brought plenty of inspiration watching the pros do their thing 🌍 (and no, unfortunately I wasn't there, this is from London in 2017).

✨ Reset season is here. If you’re setting your next big goal, let’s make sure your nutrition is helping you get there. Get in touch to start your plan.

26/09/2025

🎉 Berlin Marathon highlight!

One of our Marathon Nutrition Course graduates crossed the finish line in an amazing time, despite the heat and said:

👉 “So your nutrition advice is probably the only reason I managed to get through in the time I did.”

Fuelling isn’t just about gels on race day — it’s about the whole process: training nutrition, long runs, carb-loading, and recovery. When it all comes together, it can be the difference between finishing … and finishing strong.

Berlin ✅ Chicago, Amsterdam, New York, Valencia — you’re up next!
📌 Spring marathoners: our next course is open for booking now. Link in bio!

24/09/2025

Fitness isn’t just about the miles you run, swim or cycle, or the weights you lift.

True fitness = strength, endurance, AND health — and that means looking after both your training and your fuelling.

On , I’m celebrating not just movement, but the food that powers it!

17/09/2025

A little weekend harvest from the garden 🌻 One of my favourite ways to switch off, slow down, and reconnect with why food matters. These ingredients will find their way into meals that support training and recovery this week - and into the autumn.

✨ The squash → perfect as a replacement for pumpkin in our recently kitchen-tested sweet potato race cakes (recipe in bio).
🍏 The apples → simmered into a compote are perfect for topping Greek yoghurt & granola, giving a pre-run breakfast carb hit.
🥕 The rest → simple sides and snacks that make eating colourful easy.

👉 What’s your go-to autumn recipe?

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