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Bespoke Coaching, Cork (2025)

08/09/2025

A week doesn't go by where we don't hear of another ACL injury in some sport.
The rehab journey can be a tedious process bur having a strong support network in a quality Physio and S & C being vital to your recovery.
Another key element will be your nutrition and ensuring your body has the right resources at each stage to aid recovery.
Swipe across to see how to set up your nutrition to enhance your recovery from pre surgery right up to returning to play.

08/09/2025

A week doesn't go by where we don't hear of another ACL injury in some sport.
The rehab journey can be a tedious process bur having a strong support network in a quality Physio and S & C being vital to your recovery.
Another key element will be your nutrition and ensuring your body has the right resources at each stage to aid recovery.
Swipe across to see how to set up your nutrition to enhance your recovery from pre surgery right up to returning to play.
Aclinjury

04/09/2025

Whether it comes to changing body composition, improving sports performance and/or eating for overall well-being. There will be certain nutritional aspects that should be zoned in on in the daily diet when working towards these goals.
For example. My current goals are improving running performance, get stronger in the gym and feel good overall. Therefore what I eat the majority of the time needs to be aligned to these targets.
So 5 questions I ask myself when creating a meal to ensure it contributes towards improving my running performance, getting stronger in the gym and feeling good overall.
1️⃣ Does this meal have enough protein to stimulate muscle protein synthesis so around 20-40g?
2️⃣ Does this meal have sufficient amount of carbohydrates to contribute to fueling the demands of the day?
3️⃣ Does this meal have some form of fruit or veggies to contribute to my fibre and micronutrient intake?
4️⃣ Does this meal have a healthy source of fats that contribute to my total daily intake?
5️⃣ Is this meal low in fat and fibre as I'm training quite close to consuming this meal?
Designing your nutrition doesn't have to be complicated and complex. A framework like this works perfectly in planning your nutrition to ensure it works towards your goals.

27/08/2025

Would you set off on a long distance car journey with half a tank of fuel because the car would be lighter?
No you wouldn't as the car wouldn't likely have enough fuel to reach your destination.
The same applies to you as an athlete where you 𝘀𝗵𝗼𝘂𝗹𝗱𝗻'𝘁 𝗯𝗲 𝗰𝘂𝘁𝘁𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝗳𝗼𝗼𝗱 𝘀𝗲𝗲𝗸𝗶𝗻𝗴 𝘁𝗼 𝗳𝗲𝗲𝗹 '𝗹𝗶𝗴𝗵𝘁𝗲𝗿'.
Your ability to perform day after day depends largely on your ability to adequately fuel and refuel.
Inadequate fueling typically results in you coming up short.
Stop seeking to feel lighter especially in-season.
Seek a full fuel tank that will allow you hit your full potential.

27/08/2025

Would you set off on a long distance car journey with half a tank of fuel because the car would be lighter?
No you wouldn't as the car wouldn't likely have enough fuel to reach your destination.
The same applies to you as an athlete where you 𝘀𝗵𝗼𝘂𝗹𝗱𝗻'𝘁 𝗯𝗲 𝗰𝘂𝘁𝘁𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝗳𝗼𝗼𝗱 𝘀𝗲𝗲𝗸𝗶𝗻𝗴 𝘁𝗼 𝗳𝗲𝗲𝗹 '𝗹𝗶𝗴𝗵𝘁𝗲𝗿'.
Your ability to perform day after day depends largely on your ability to adequately fuel and refuel.
Inadequate fueling typically results in you coming up short.
Stop seeking to feel lighter especially in-season.
Seek a full fuel tank that will allow you hit your full potential.

19/08/2025

Most players think their recovery nutrition ends after their post-match meal.
However research on field based sports shows us that the body is still recovering up to 72 hours after games which is likely due to the high amount of eccentric contractions and collisions.
As a result the muscles are still damaged and the fuel tank is still not refilled for days afterwards. So what can you do especially if there is another game in the next few days
𝐔𝐬𝐞 𝐲𝐨𝐮𝐫 𝐜𝐚𝐫𝐛 𝐥𝐨𝐚𝐝 𝐭𝐞𝐦𝐩𝐥𝐚𝐭𝐞 𝐭𝐡𝐞 𝐝𝐚𝐲 𝐚𝐟𝐭𝐞𝐫 𝐚 𝐠𝐚𝐦𝐞.
Ok some people might have a bit less protein and get a lot of their carbs from less nutrient dense sources during carb loads but to enhance recovery we can tweak this with…
🍗 Aiming for 1.6-2g per kg of body weight of protein in total spreading intake across the day.
🥔 Aim for 6-10g per kg of body weight of carbohydrates like you would do in your typical carb load but increase its nutrient density by adding more fruits, veggies along with some omega 3 fatty acids (oily fish, walnuts, omega 3 supplements) for their anti-inflammatory effects.

If appetite is low trying to get this amount of food in with volume being that bit higher due to the increase in protein, fruit & veggies. The use of smoothies, juices, milks & protein shakes can be away around this.
Any questions just drop me a DM or comment below.

18/08/2025

High performing athletes think about recovery differently.
They’re not just looking to recover from the match they have just played in.
They’re getting themselves ready for the next training session which starts the minute the final whistle blows into the following day which is going to entail frequent feedings of carbohydrates along with protein and fluids.
Also it’s worth nothing. As the rate of glycogen (carb stores) resynthesis is only around 5% per hour. Early intake
of carbohydrate during the first 4 to 6 hours post match is important in maximizing refuelling time especially if the training and match schedule is busy.
Something I like to do with teams/athletes is break it down into 4 stages.
Stage 1: Coming off the pitch.
Stage 2: Changing Room.
Stage 3: Post Match Meal 1.
Stage 4: Post Match Meal 2.
Stage 5: Next Day

Swipe across to see what to include the first 4 stages and keep your eyes out for part 2 and what to do the day after a game.

18/08/2025

High performing athletes think about recovery differently.
They’re not just looking to recover from the match they have just played in.
They’re getting themselves ready for the next training session which starts the minute the final whistle blows into the following day which is going to entail frequent feedings of carbohydrates along with protein and fluids.
Also it’s worth nothing. As the rate of glycogen (carb stores) resynthesis is only around 5% per hour. Early intake
of carbohydrate during the first 4 to 6 hours post match is important in maximizing refuelling time especially if the training and match schedule is busy.
Something I like to do with teams/athletes is break it down into 4 stages.
Stage 1: Coming off the pitch.
Stage 2: Changing Room.
Stage 3: Post Match Meal 1.
Stage 4: Post Match Meal 2.
Stage 5: Next Day

Swipe across to see what to include the first 4 stages and keep your eyes out for part 2 and what to do the day after a game.

11/08/2025

As a performance nutritionist. Something I commonly hear on initial consultations is athletes state that their diet is 'good', but they struggle to see improvements in their energy, performances and recovery.
Unfortunately, A 'good' diet that contains quality foods might not be good enough for an athlete looking to reach high performances and it may be a case they are under-fueling by accident.
Swipe across to see how an athlete can under-fuel unintentionally and see do any of these resonate with you.

07/08/2025

When the issue of muscle cramps come up. The issue isn’t solely down to an electrolyte issue which people often put it down to. The issue is likely multi-factorial.
Swipe across to get an understanding and what you can do to manage/avoid muscle cramps where possible.

Bespoke Coaching

08/09/2025

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