Eat Well Perform Better

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!

🎾 What Can Runners & Triathletes Learn from Wimbledon?There’s so much sport on this month, so I’m kicking off a little s...
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!

💥 Supplements Series: Let’s Talk Carbs 💥So first up in our new series on performance supplements — carbohydrates. No sur...
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.

Nutrition Myth Bust: Fasted Running Edition 🚫🥐Ever thought skipping breakfast before your run would burn more fat or mak...
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!

Performance supplements are like your carbon-plated race shoes 👟—they're the icing on the cake, not the cake itself.If y...
10/06/2025

Performance supplements are like your carbon-plated race shoes 👟—they're the icing on the cake, not the cake itself.

If your training, nutrition, and recovery aren't dialled in, no amount of supplements will save you. But when the foundations are solid, smart supplementation can give you that extra 1–2%—and at the sharp end, that can mean everything.

Over the next few posts, we’re breaking down the top 3 science-backed supplements every endurance athlete should consider.

#1 drops next Tuesday.
Follow so you don’t miss it 👇

📣 Nutrition Workshop Incoming! 📣I’m thrilled to be extending the work that I've been doing with . Tomorrow I'm going to ...
03/06/2025

📣 Nutrition Workshop Incoming! 📣

I’m thrilled to be extending the work that I've been doing with . Tomorrow I'm going to be delivering an online webinar for their runners taking on the Great North Run this year! 🏃‍♀️🏅

💡 We’ll cover Race day strategies to power your 13.1 miles

🎯 Tell me: What’s your #1 nutrition struggle when you’re training or racing? Drop it below ⬇️

🔊 Love this? Bring the same expert guidance to your club, team or charity fundraisers with our tailored Nutrition Workshops—perfect for athletes looking to train smarter and Perform Better together!

🍽️ It’s Race Week: My Race Day Nutrition Plan 🍌🥣⚡With race day just days away, here’s how I’m fuelling my body for a (ho...
29/05/2025

🍽️ It’s Race Week: My Race Day Nutrition Plan 🍌🥣⚡

With race day just days away, here’s how I’m fuelling my body for a (hopefully!) fast 10km:

1️⃣ Breakfast (2 hrs before): porridge, topped with banana for some easy digestible carbs
2️⃣ A beta fuel gel to snack on while I'm travelling (1-2 hrs before)
3️⃣ Pre-race boost (30 min before): Doppio caffeinated gel for a bit more speed

💬 Your turn: What’s your go-to race week breakfast or fuelling tip? Share below!
🏷️ Tag a running partner who could use some nutrition advice



Ever wondered what it’s really like to work with a sports nutritionist?Whether you’re training for your first 10K or cha...
29/05/2025

Ever wondered what it’s really like to work with a sports nutritionist?

Whether you’re training for your first 10K or chasing a PB in your next ultra, personalised nutrition can make a big difference. But I know it can feel like a big step — so let’s talk about it 💬

DM me your questions this week – no pressure, just straightforward, honest answers.

From 24 hours to 25 lapsAfter years of chasing distance, I’ve shifted gears this year and I'm chasing speed. This weeken...
12/05/2025

From 24 hours to 25 laps

After years of chasing distance, I’ve shifted gears this year and I'm chasing speed. This weekend's Ladywell 10,000 was 25 laps of hard graft — a world away from the slow-and-steady strategy of ultras.

No pack, no pacer — just me, the track, and that “keep grinding” mindset. Not perfect ex*****on, so I think there's more to come.

Fuelled by the same principles I use with my athletes: good prep, smart nutrition, and the willingness to push through discomfort.

Big thank you to for organising and to photographer who almost caught me smiling - must have been early on!

Many runners and triathletes think they’re fuelling well but recent research shows there’s still room for improvement.Wh...
01/05/2025

Many runners and triathletes think they’re fuelling well but recent research shows there’s still room for improvement.

While catching up on the latest endurance nutrition studies during London’s sunny spell, I came across this interesting paper on ultra runners—and the findings are worth your attention if you’re training for a long-distance event:

📉 On race day, athletes consumed less than half the energy they burned
🚫 Neither runner met the recommended carbohydrate intake despite being experienced ultrarunners—potentially limiting performance
🔥 Post-race, they needed around 1,000 kcal extra per day for a full week to replace the energy they used during the race

If you're preparing for an ultra or a triathlon, nutrition isn’t just an add-on—it’s a key part of your training strategy.

➡️ Follow for more evidence-informed advice
📅 Want support tailored to you? Book a consultation to build your personalised plan.

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