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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!

03/09/2025

✨ Fuel smarter. Run stronger.

One of my favourite moments from the Marathon Nutrition Course has been hearing this feedback:

💬 “I’ve been focusing on fuelling enough and it feels like it has actually made a real difference!”

That’s exactly why I run these workshops - because getting fuelling right isn’t just theory, it’s something you feel in your training, your recovery, and your confidence heading into race day.

✅ We’ve covered training-day fuelling
✅ Dialled in long-run nutrition
👉 This week: nutrition for injury, illness and recovery

If you’re training for a spring marathon and want to take the guesswork out of your nutrition, you don’t have to wait for the next course - although that's open for booking 😀 (link in bio).

📩 DM me to chat about 1:1 support and let’s build your fuelling plan together.

12/08/2025

😴 Rest is Training Too

There’s plenty of research linking not enough sleep to a higher injury risk - so don’t save sleep just for when you’re injured.

Taking downtime gives you the space to do other things, reflect on your last block of training, and figure out what you want next.

And judging by how many of you have been in touch about hitting reset, I’m clearly not the only one thinking about new goals and how to get there.

💡 Whether you’re chasing a PB, stepping up in distance, or getting back from a break - your nutrition can make the difference.

👉 Get in touch to fuel your goals.

05/08/2025

Taking a break this August because recovery is part of the plan.

I’m easing off both work and training this month to give my body and brain time to recover before a big autumn push.

But recovery isn’t just rest - there’s a whole framework I’ll be leaning on (it also includes "fads" right at the top, but I'll be skipping those 😅). Thought I’d share it here in case it’s helpful for anyone else in reset mode.

Over the next few weeks, I’ll post a few updates on how I'm applying this in practice. Hopefully it sparks some ideas for how you can support your own rest and reset.

📌 Save this post to come back to when you need a reminder to rest—and follow along if you want ideas for your own recovery routine.
👇 I’d love to know: what does your recovery look like right now?

24/07/2025

⚽️ What can we learn from the Euros (besides how stressful it is being an England fan)?

One big lesson: things don’t always go to plan.

Even with elite fitness and fuelling, we’ve seen players cramp and matches go into extra time—way beyond what’s expected in regular play.

💡 For endurance athletes, the takeaway is clear:
Race day can throw you surprises. You might be out there longer than expected, working harder than you trained for, and your plan might not work.

⛑️ Whatever your challenges—cramp, fatigue, GI issues—be ready. You need a Plan B.

✅ Build flexibility into your nutrition strategy.
✅ Know how to adapt under pressure.
✅ Train for the unexpected.

22/07/2025

Our homegrown figs are ripening thick and fast and I love picking a couple fresh for a snack—yes, that’s a recovery snack right there!

Figs don’t just taste amazing—they’re full of useful nutrients and carbs. Two that stand out for endurance athletes:
🥇 Copper, which supports energy production and red blood cell formation
🥈 Vitamin B6, key for breaking down and building proteins

Figs are a great example of why diversity in your diet matters. The more varied your food choices, the better your intake of important micronutrients that support energy metabolism, recovery, and immune health—all crucial if you’re training hard or racing long.

So ... anyone got a good fig recipe? I’ve got a bit of a glut and need inspiration! 👇

17/07/2025

Looking forward to today's stage in the mountains! 🏔🚴‍♂️
The Tour de France continues to raise the bar—not just in athleticism, but in nutrition strategy.

Continuing my mini series of learning from other sports, what can runners & triathletes learn from it?

✅ High-carb fuelling done right
✅ Teams are always experimenting - sodium bicarbonate is having a moment this year
✅ Nutritionists & chefs on hand preparing meals based on what each rider did today and what’s coming tomorrow

That level of precision might not be available to all of us—but the principles absolutely are.

💡 If you're training for an ultra or long-course triathlon, don’t underestimate how much fuelling can elevate your performance. You don’t need a private chef—but you do need a plan.

👉 DM me or check the link in bio to learn how we can build your personalised nutrition strategy.

15/07/2025

🎾 What Can Runners & Triathletes Learn from Wimbledon?

There’s so much sport on this month, so I’m kicking off a little series on what we can learn from other athletes and disciplines.

First up: tennis — inspired by watching Čilić v Cobolli on Court 2 at Wimbledon this year. What really stood out was how disciplined players are during changeovers. Just 90 seconds between games, 2 mins between sets — and in that time, they always prioritise hydration and quick energy.

Simple, purposeful, and consistent. (And yes — maybe we can thank tennis for making bananas a go-to snack for athletes everywhere 🍌)

🧠 Takeaway: Your fuelling strategy has to work within the constraints of your sport. Whether it’s court time, aid stations or a technical bike stage that makes fuelling difficult — planning is key!

17/06/2025

💥 Supplements Series: Let’s Talk Carbs 💥

So first up in our new series on performance supplements — carbohydrates. No surprise here … when I asked for your favourite supplements last week, nearly everyone mentioned a carb gel! 👏

But why are carbs top of my list for endurance athletes?
✅ Your body uses both fat and carbs to fuel exercise — but carbs are your most efficient energy source, especially during higher intensity work. ❗The catch? Your ability to store carbs (glycogen) is limited — and once it runs low, so does your performance. That’s why topping up during longer workouts is so key — not just to avoid bonking, but to keep pace and intensity where you want it.

🏃‍♀️ Cyclists and some ultra-runners have popularised high-carb fuelling (sometimes up to 120g/hour), but before you try it, remember that more isn’t always better!
– Tolerance varies
– Runners especially need to train their gut 🌀

🎯 My top tip:
Use your long runs and rides to practice fuelling — find what works, build tolerance, and never try something new on race day.

💬 Want help figuring out your carb needs and gut training strategy? Drop me a message or check out the link in bio for 1:1 support.

12/06/2025

Nutrition Myth Bust: Fasted Running Edition 🚫🥐

Ever thought skipping breakfast before your run would burn more fat or make you stronger? You’re not alone—many athletes lace up on an empty stomach because:
• “I’m short on time in the morning” ⏰
• “My stomach feels better without food” 🤢
• “Fasted runs burn more fat, right?” 🔥

Here’s the science-backed truth:
• Performance drops: Studies show fasted running reduces power and pace
• Muscle breakdown: Without carbs, your body taps into muscle protein for energy
• Elevated cortisol: Fasted exercise spikes stress hormones, hampering recovery
• Injury risk: Lower energy availability can increase fatigue and injury odds

🎙️ Tune into my chat with on the She Runs Strong podcast (link in bio)—where we dismantle the fasted running myth and explain when you might still use this strategy (hint: not on race or key workout days).

💬 Have you tried a fasted run? How did you feel? Let’s discuss below!

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