Real Health Sports Nutrition, Alexandra (2025)

29/09/2025

Do you care about your weight or do you care about your performance?

When training for endurance, there's no place for restricting energy intake. The best thing you can do for your health as an endurance athlete is to properly fuel your training and racing with effective pre-fuelling, performance fuelling, and recovery fuelling (EAT. PERFORM. RECOVER.).

Athletes have higher cell turnover and increased processes in body, so great nutrition is even more critical than for non-athletes. Athletes also need to consume enough energy to avoid their bodies shutting down ‘non-essential functions’ such as immunity and fertility. Great nutrition improves recovery and immunity, and reduces the risk of injury. Maximising training adaptations leads to improved performance, and a fully-functioning body leads to better health outcomes and longevity.

Don’t worry about trying to ‘eat healthily’ when fuelling your exercise. The healthiest thing you can do is give your body the energy it needs when it needs it.

24/09/2025

Tip - the more you eat, the more you can train!
Endurance training is one of the hardest things you can put your body through, and it requires a lot of energy over and above what you need for day-to-day activities and base metabolism.

The purpose of a training plan is to apply as much stimulus as the body can handle. The more, the better. But how do you do this without over-training and running yourself into the ground? How do you speed up your recovery to make sure you can stick to your training plan and not need to take unscheduled rest days?

All the answers are in the EAT. PERFORM. RECOVER. programme in the app!

20/09/2025

ATTENTION SOLDIERS!

An army can’t fight on an empty stomach. That’s why we’ve teamed up with to fuel you right! All entrants can now get 20% off monthly/annual subscriptions to the EAT. PERFORM. RECOVER. app and the standalone BYU Energy & Endurance programme.

RHSN founder Hannah knows BYUs inside and out — she’s crewed countless runners (including at the Satellite World Champs in Otematata) and held her ground for 27 yards at Arrowtown last year, so she has heaps of experience from the front line that she is willing to share with you!

The BYU Energy & Endurance programme covers:
- How much to eat, and when
- What to choose and what to avoid
- Hydration & sodium (how much? Salt tabs or electrolyte drink?)
- Supplements & meds to have on hand
- Gut training protocol
PLUS a BONUS Essential Guide to Tent Set-up and Boss-Level Support Crew!

Your enlistment options:
1. Full app subscription (monthly or annual) — 20% off, which includes the BYU Energy and Endurance programme plus all other app features.
2. BYU Energy and Endurance programme only — 20% off, no access to the rest of the app.

Both options include a planning tool to map out your race-day nutrition and hydration, so nothing is left to chance.

👉 Head to eatperformrecover.mvt.so and use code MASH20 at checkout.
📲 Follow our HQ at .sports_nutrition for mission intel and nutrition tactics.

Make this your strongest campaign yet at the M*A*S*H BYU!

18/09/2025

Supplements Series 2/2

There are only a handful of evidence-based performance-enhancing supplements (ergogenic aids) that are supported by the International Society of Sports Nutrition (ISSN) and International Olympic Committee (IOC) as effective, which are included in this post. The rest…well, that's personal choice. If you think something helps and that the science hasn't caught up yet, no worries! The purpose of this post is to share the evidence-based performance enhancing supplements with you so that you can be confident in your supplementation strategy.

Check out the last page for trustworthy sources of information regarding supplements, and head across to the EAT. PERFORM. RECOVER. app to learn when and how to use these supplements to improve your performance! "

13/09/2025

Supplements Series: 1/2
Don't waste money on supplements that don't work!

The internet is full of magic ingredients promising results, and some of these even have research supporting their claims. Just because there is a research paper doesn't mean it's proven to work! Some supplements help under specific conditions, but not all supplements are evidence-based. The formulated supplementary sports food industry isn't heavily regulated, and there have been a few scandals as a result (e.g. Spring Energy gels, Push Gummies).

Before turning to supplements, first look to your plate. A WELL-BALANCED, CONSISTENT NUTRITION PLAN HAS A STRONGER EVIDENCE BASE THAN ANY PRODUCT ON THE MARKET. For endurance athletes especially, everyday nutrition has a measurable impact on energy levels, training capacity, recovery, and long-term adaptation. A supplement can only work if your baseline intake is already where it needs to be. It can’t replace missing nutrients, poor hydration, or under-fuelling.

Stay tuned for the next post for supplements that actually work, and in the meantime, head across to the EAT. PERFORM. RECOVER. app for more information on how to improve your performance through nutrition!

12/09/2025

💣 4 Months Out 💣

The canon is on alert… are you?

62 soldiers have already enlisted for the 2026 M*A*S*H Battlefield - the same number who lined up at our inaugural event. With only 150 spots available, the ranks are filling fast.

One lap. One hour. Repeat until you can’t.
Will you join the mission or watch from the sidelines?

Greater Wellington
Kāpiti Coast District Council
Lactic Turkey Events
Faultline Ultras
His and Hers Events LTD
Wellington Scottish Athletics Club
Run Pōneke
Tailwind Nutrition NZ
ZeroTwenty2 SportsCo
Kereru Brewing - NZ Craft Beer
CurraNZ NZ
Creepers Socks
Dark Horse Coffee / Coffee To Die For
YOYO Design by Kiwis
Real Health Sports Nutrition
CMF Running
Backyard Ultra New Zealand
Trail Running NZ
Marinenz
Wellington Tramway Museum

11/09/2025

The life of a non-professional athlete is no joke! Aside from training, work, and fathering three young children (the youngest being only 7 months old, and who is coming to Bigs BYU in Tennessee with him and his wife Kim), racing and travelling is all self-managed and self-funded.

After qualifying for the BYU World Championships at Dead Cow Gully earlier this year with 90 yards/laps, Simon and Kim immediately launched into a fundraising campaign to help him achieve his dream of representing NZ on the world stage. Thanks to the generosity of countless people, they have now raised over $9000 of the $12,000 target to help cover trip expenses.

Amongst recovering from Dead Cow Gully, fundraising and promotions, working and training, Simon also finished second at the North Shore Marathon with a time of 2:53:27 in wild, blustery Auckland conditions. After the quiz night the very next day, Simon caught the flu and was forced to take time off to recover. The 'life miles' this guy is putting in are massive!

You can still support Simon by using code SIMONSTRIDESNZ at checkout for the EAT. PERFORM. RECOVER. app which donates 50% of your subscription towards his trip. (If you have already donated, thank you so much for your generosity!)

08/09/2025

What Does 30 grams of Carbs Look Like?

Carbohydrates are an athlete's best friend. During exercise, our stored muscle glycogen becomes depleted as it's converted to energy, and consuming carbs early and often saves our stored energy and keeps us going for longer. After exercise, recovering with sufficient simple carbs and then consuming low-GI carb sources the rest of the day replenishes our muscle glycogen so we can train again faster and more effectively.

Breaking down your fuelling into serving sizes with known energy or carb content makes fuelling and planning really easy. 30g of pure carbs equals 100kcal, and some foods provide even more energy because they also contain fat. Knowing roughly how much energy common foods contain mean you can grab and go, without the guesswork.

The EAT. PERFORM. RECOVER. app includes suggestions for foods and meals to help you hit carb targets for both day-to-day and race fuelling. Head across to the app now to make fuelling easier!

05/09/2025

Simon McLean has been having a whirlwind of a lead up to Bigs BYU World Championships! In his words:

"From a nutrition point of view, I have been incorporating a lot of VitaSport into my day at specific times to help fuel my runs home [from work]. I have meal prepped lunches with known quantities of rice and chicken to increase my carb and protein intake, and I store them in the freezer at work so I can pull one out each morning when I arrive. I'm still cranking the overnight oats too!
"In the lead up to North Shore Marathon, in which I finished second place in wet, windy conditions with a time of 2:53:25, I was having 5 meals a day with 50grams of carbs each.
"I've been referring to the EAT. PERFORM. RECOVER. app a lot, especially the 'Suggestions' parts as a cheat sheet for quick ideas."

Don't forget you can still get 10% off the EAT. PERFORM. RECOVER. app by using the code SIMONSTRIDESNZ at checkout. We are donating 50% of all subscriptions using this code to Simon's fundraising page, so head there now and show your support!

Real Health Sports Nutrition

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