Alexandra Cook - The Sports Dietitian

01/01/2026

08/12/2025

Hyrox london 25
best partner ever
So many friends told me I’d do one ….
I said I’d never do one….
Rachel made me do one 🤣
If there is a next time …..
1. I won’t wear my shortest, flappiest trail running shorts - no one else wears them for a reason 🙄🙈
2. I will practice pushing 152kgs sled so I don’t embarrass my partner
3. Wear glitter

Should we do another one ? 🤪

01/12/2025

It's London race week…..the training is behind you …….but don't relax just yet!
Here are some simple nutrition guidelines to get you all set for race day with no stress
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1. Keep It Simple and Consistent
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This isn’t the week to reinvent your diet. Stick to foods you know sit well, digest easily, and fuel training reliably.

2. Prioritise Carbohydrate at Every Meal
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You don’t need a full carbo-load, but you do need to make sure glycogen stores stay topped up.
Every main meal should include at least a fist-sized portion of carbs. Every snack should contain a small carb source.

3. Build Your Plate for Performance
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A solid HYROX-week plate looks like:
• ½ plate carbohydrate-rich foods
• ¼ plate lean protein
• ¼ plate colourful veg or salad
• A little healthy fat (olive oil, avocado, nuts)

4. Hydrate
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Performance drops quickly with dehydration. Aim for:
• 2–3 L fluid/day ( yes tea & coffee counts)
• Check: urine should be pale straw-coloured

5. Don’t “Chase Protein” — Spread It
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Rather than massive protein shakes, hit:
• 20–30 g protein at each meal
• A protein-containing snack mid-morning & afternoon
Great options: Greek yogurt, cottage cheese, eggs, chicken, tofu, beans, fish.

6. Reduce Gut Stress
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HYROX is high intensity; you want your gut calm by race day.
During the week:
• Keep fibre moderate, not excessive
• Avoid overly spicy or high-fat meals
• Avoid trying new supplements

7. Recover Like an Athlete
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Post-training meals should follow the 3 Rs:
• Refuel (carbs)
• Repair (protein)
• Rehydrate (fluids + electrolytes)

A simple recovery option:
Chocolate milk + a banana + oats whizzed
Up together — works every time.

8. Sleep and Stress Support Nutrition
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Good sleep improves appetite regulation, energy, and recovery.
Aim for 7–9 hours and keep pre-bed snacks light and carb & protein focused if needed (yogurt with granola & fruit)

Remember DONT TRY ANYTHING NEW ON RACE DAY!

Good Luck & enjoy xx

18/11/2025

Working with athletes who are dealing with bone stress injuries is one of the most meaningful parts of my job.
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As a dietitian specialising in REDs, I see firsthand how often low energy availability plays a role — and how preventable many of these injuries can be with the right support.
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That’s why I’m excited to partner with over the next few months to dive deeper into bone stress injuries: what causes them, what recovery really looks like, and how to reduce your risk while staying strong in your sport.

28/10/2025

Two years ago this month, I made a tough decision to stop competing. I haven’t shared this with many but feel now is the time to say the real reason why and start bringing more awareness to heart health for athletes.
Back in 2008, an ECG showed something called an inverted T wave (for most people it points up — mine goes down!). At the time, doctors believed it was just the mark of an endurance athlete so it was ignored 🤯.

Then, in 2019, just before the London Marathon, I started feeling strange sensations in my chest. I went to see leading sports cardiologist Professor Sharma in London, who confirmed the same inversion ( apparently very rare in females). Everything else looked fine, but he warned that it could be an early sign of cardiomyopathy — a condition that can weaken the heart over time. From that day, I was monitored every year.
Fast forward to September 2023 — the week of the Great South Run. I got my latest results: my ventricular wall had thickened 🥲. Not enough to be diagnosed as myopathy, but enough to show change — and movement in the wrong direction.
Even though I was told I could keep competing, I knew deep down this was my moment to stop. My body had given me a warning, and this time, I heard it loud and clear.
So I stepped back. I left my club, stopped racing, and took the pressure off my heart — running only for joy, not for numbers.
One year later, October 2024, the results came back: the wall had reduced by 3mm. My heart had started to heal.
Tomorrow, I head back to London for my annual check-up. I’d be lying if I said I wasn’t nervous — especially after a year of training differently and starting CrossFit — an unknown load and pray my heart is happy with it .
I’m lucky enough to have the world leading expert in sports cardiology looking after me . As always , there is not enough research on women vs men and he admits my presentation is a mystery . Let’s hold out for more research for female athletes so we can get explanations faster