RJ Performance Nutrition

RJ Performance Nutrition Effective, evidence-based nutrition for sports, health and lifestyle.

You’re dialled in with your training. Hitting sessions consistently - but still not seeing the progress you expect? Race...
27/03/2026

You’re dialled in with your training. Hitting sessions consistently - but still not seeing the progress you expect? Race day results not reflecting the work you’ve put in?

For a lot of endurance athletes - the issue lies in fuelling. Not eating “badly” — just not eating to match the demands of your training and optimise the outcomes.

How you eat daily, in and around sessions all contributes to training readiness, adaptations, recovery and progress.

“Adequate” nutrition can still fall short of optimal performance fuelling - and it’s easy to miss because your bodies good at compensating where it can.

If you’re not confident your nutrition matches your training load then you’re potentially limiting your performance, albeit unintentionally.

Ergogenic aids are techniques, processes or substances that enhance sports performance.Energy availability, diet composi...
01/03/2026

Ergogenic aids are techniques, processes or substances that enhance sports performance.

Energy availability, diet composition (carb, protein, fat and vitamins/trace elements) and nutrient timing are essential to good performance - and are powerful ergogenic aids. BUT are often overlooked in favour of a market saturated with ‘performance supplements’.

A small number of supplements have been evidenced to contribute towards marginal performance benefits (1-3%) when used appropriately. ☝️

They’re not shortcuts - and are most likely to be effective when nutrition fundamentals are dialled in (food first!)

This post specifically covers direct performance gains - with recovery to follow.

-anyone with underlying health conditions should seek advice from qualified medical/nutrition professionals before implementing sports supplements.

17/02/2026

but with a sports fuel twist.
High carb, quick digesting - top with honey to fuel up pre-training, or add nuts/PB/berries for anti-oxidants and healthy fats to recover & replenish glycogen stores.
1 serve (more for you!), 105g carbs and 25g protein.
Most importantly - tasty and definitely not just for pancake day.

Relative energy deficiency in sport (REDs) affects multiple body systems and can present without weight loss or low BMI....
10/02/2026

Relative energy deficiency in sport (REDs) affects multiple body systems and can present without weight loss or low BMI.

REDs awareness is increasing, but remains limited amongst athletes and professionals. This potential for under recognition is particularly pronounced concerning male athletes - potentially due to historical conceptions of the ‘female athletes triad’, alongside a lack of more tangible signs (I.e. changes to menstrual cycles).

Unrecognised and therefore unaddressed REDs can compromise long-term health, in addition to performance related impacts.

You can read the full blog via the link in bio.

27/01/2026

We would really appreciate it if you could share this post. Tell your mates too.
Every race we get emails texts phone calls from people saying they have just discovered we have a race at the weekend. Then asking to enter after entries have close or when we are full. We hate to think anyone is missing out.
So would appreciate a post share to try and avoid any disappointment.
30 place left.
We had 10 enter the other night so they might not last long.
See you there

The first randomised control trial looking at creatine supplementation for peri-menopausal and menopausal women (Full di...
18/01/2026

The first randomised control trial looking at creatine supplementation for peri-menopausal and menopausal women (Full disclosure I wrote both the blog and this a while ago, but this has ended up sat in drafts 🤦‍♀️).

Creatine is naturally occurring in the muscles and brain. It has a role in producing energy and has previously largely been researched for ergogenic (performance improving) effects in athletes. However, it’s increasingly of interest for other potential benefits including brain function and blood sugar regulation (although currently evidence is very limited).

This study to an increasing evidence base that creatine is a beneficial tool for mid-life women, with potential to improve both symptoms and clinical outcomes (although the stronger evidence exists around symptom relief at present).

⭐️Further, benefits to maintaining muscle mass and reducing fatigue may support women in peri-menopause and menopause to continue participating in their sport and engaging in regular physical activity. Which we know to be important for bone health and overall wellbeing.

A separate recent review (PMID: 40198156) suggests creatine to be a safe and well tolerated dietary supplement - although this is largely based on short-duration studies amongst athletic populations.

Overall, food first approaches are always best but the evidence for creatine as a valuable adjunct is increasing. That said - more evidence on dosing and longer term studies with larger, more diverse samples are needed.

You can read more via the blog post:
https://www.rjperformancenutrition.com/blog/creatine-menopause-and-peri-menopause?fbclid=IwVERDUAPZ-xZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEetEp657CiC1jGBAtUobLPUipa-17hPm_Jl-ZInydU2XeFva-DuySFO6BfwXI_aem_F3893v7xLXUYEMPUAqi00Q

Anyone with pre-existing health conditions should consult with a healthcare professional before commencing.

The first randomised control trial looking at creatine supplementation for peri-menopausal and menopausal women (Full di...
18/01/2026

The first randomised control trial looking at creatine supplementation for peri-menopausal and menopausal women (Full disclosure I wrote both the blog and this a while ago, but the posts ended up sat in drafts 🤦‍♀️)

Creatine is naturally occurring in the muscles and brain. It has a role in producing energy and has previously largely been researched for ergogenic (performance improving) effects in athletes. However, it’s increasingly of interest for other potential benefits including brain function and blood sugar regulation (although currently evidence is very limited).

This study to an increasing evidence base that creatine is a beneficial tool for mid-life women, with potential to improve both symptoms and clinical outcomes (although the stronger evidence exists around symptom relief at present).

⭐️Further, benefits to maintaining muscle mass and reducing fatigue may support women in peri-menopause and menopause to continue participating in their sport and engaging in regular physical activity. Which we know to be important for bone health and overall wellbeing.

A separate recent review (PMID: 40198156) suggests creatine to be a safe and well tolerated dietary supplement - although this is largely based on short-duration studies amongst athletic populations.

Overall, food first approaches are always best but the evidence for creatine as a valuable adjunct is increasing. That said - more evidence on dosing and longer term studies with larger, more diverse samples are needed.

You can read more via the blog post:
https://www.rjperformancenutrition.com/blog/creatine-menopause-and-peri-menopause?fbclid=IwVERDUAPZ-xZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEetEp657CiC1jGBAtUobLPUipa-17hPm_Jl-ZInydU2XeFva-DuySFO6BfwXI_aem_F3893v7xLXUYEMPUAqi00Q

Anyone with pre-existing health conditions should consult with a healthcare professional before commencing.

Not sure what happens in a sports dietitian appointment? Feeling a bit apprehensive?Here’s a bit of insight into what to...
07/01/2026

Not sure what happens in a sports dietitian appointment? Feeling a bit apprehensive?

Here’s a bit of insight into what to expect ☝️

✔️ A relaxed conversation — no judgement and definitely not a “test”
✔️ A thorough look at your training, nutrition and lifestyle
✔️ No one-size-fits-all approach — you’ll leave with a clear plan that feels realistic for you, and the tools to put it into practice

Whether you’re an athlete, recreationally active, or just trying to feel better in day-to-day life, the consult is built around you.

If you’d like to know more, you’re welcome to email rachel@rjperformancenutrition.com

We have a winner….congratulations I’ll send you a message with more details. Thanks to those who entered, and hope ever...
02/01/2026

We have a winner….congratulations
I’ll send you a message with more details.

Thanks to those who entered, and hope everyone’s had a lovely festive break.

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