Nourish Fitness & Nutrition

06/04/2026

Nailing these 4R’s will help you bounce back between sessions, reduce soreness and build muscle! ^^^

REFUEL with carbs
- Why? To replete glycogen stores after your training session so you have enough energy for your next one!

REPAIR with protein
- Why? To support the recovery, maintanance and growth of your muscle tissue

REHYDRATE with fluid & electrolytes
- Why? To replenish your fluid balance and electrolyte requirements

REVITALISE with lots of fruit & veg
- Why? Antioxidants and anti-inflammatory benefits of course!

When prioritising your recovery nutrition make sure you have sufficient fuel to repair your muscles and support your next training session, and don’t forget to hydrate!

Need help with your nutrition?
Drop me a DM on how I can help 🙂‍↕️

05/04/2026

Your body needs on average 130g of carbohydrate per day (3 hot cross buns!) just to cover BASELINE needs, to keeping your brain ticking over and may need double (or even TRIPLE) that amount when you’re active!

Carbs are the preferred energy source, especially for your brain and nervous system. Even at rest, your body is constantly using glucose to fuel basic processes like breathing, circulation, temperature regulation and thinking. Once you add movement, stress and simply existing as a human, most people need double or triple this to perform optimally.

There is also more to them than energy - eating enough carbs helps support mood, concentration, hormones, performance, recovery and overall day to day functioning.

So this is your SIGN to to replenish those glycogen stores this weekend

Makes 12 buns:
300ml whole milk
Zest of 1 large orange
60g unsalted butter
250g all purpose flour
250g self raising flour
11g sachet instant yeast
90g caster sugar or light brown sugar
1 tsp fine sea salt
2 tsp cinnamon
2 tsp mixed spice
1 egg, beaten
200g mixed fruit

For the cross:
3 tbsp plain flour
2 tbsp water

For the glaze:
2 tbsp marmalade, sieved if chunky

Method: in comments

01/04/2026

Save this for your next HYROX! 👊🏻

In need of some last minute fuelling tweaks? 

In all honestly I do not recommend you do anything drastically different in your nutrition over the next couple of days or during race day but here are a few simple tweaks you might need reminding off for your upcoming race.

1. Stay clear of the high fibre meals the night before - this isn’t a time for big high fibre salad. Go lighter on veg/legumes. Choose pasta, rice, potatoes or wraps. This will help keep gut volume down for less discomfort during your running and burpees.
2. Nitrates (ideally I wouldn’t recommend unless you have trialled this during your training). Best taken for 2-6 days pre-event, or 2-3 hrs pre-race if last-minute. It can support oxygen efficiency at high intensity.

3. Take a gel 10-20 min before the start. Give it time to raise blood glucose before the first ski/sled effort hits.

4. If you are prone to getting gut upset during high intensity training then opt for a glucose mouth rinse. Swish a small amount of gel for 5-10s during a run leg, then spit, this helps the brain register energy without adding much to the stomach.

5. Prioritise recovery within 30-60 mins after you have crossed the finish line. Aim ~20-30g protein + 60-90g carbs. Liquid options are a great help if appetite drops post-race (smoothie, choc milk, Up&Go).

If you’re racing — good luck!

Follow along for more evidence-based sports nutrition advice.

29/03/2026

30 Years of Al’s Adventures..

What a journey it’s been, here’s to the next 30 🥂

❤️

25/03/2026

Iron deficiencies affect 25% of women

It’s a mineral that a lot of people aren’t quite nailing and can become a big issue in extreme levels of fatigue. This post gives you a summary of how you can start being a little bit more of a planner when it comes to hitting your iron requirements.

If you are already deficient or think you might be it is important to consult with your doctor as you may need more than the recommended intake to top up these stores.

*a subtle reminder to eat your leafy greens 🥬

08/03/2026

Happy International Women’s Day!

May the future be one where women are empowered by nutrition to fuel their bodies, not shrink them. I envision a world for my nieces (and maybe future daughters) with more women-specific research, where they feel capable, educated, and confident to engage in sports at every stage of life.

Let’s keep moving the needle
Al x

04/03/2026

STOP EATING THIS!…before training

Want to feel energised and powerful during your workout? Please stop grabbing a protein bar before training - and maybe opt for something else instead…

🥯🍯 
- Prioritise Carbs: Carbohydrates provide quick, accessible energy. Aim for 1-4 g/kg of carbs 1 to 4 hours before training, adjusting for session length and intensity.

🍳🥛
- MODERATE Protein: Keep protein intake moderate within 90 minutes before training. It’s crucial for recovery but can slow digestion if consumed too close to your workout.

🥜🥑
- Limit Fat and Fibre: These slow digestion and can leave you feeling sluggish during high-intensity exercises.

Quick Energy ideas ⚡️
- If you only have 15-30 minutes before training, opt for fast carbs like juice, honey, or a sports drink. Great for those with a low appetite or early sessions.

🦴💆🏻‍♀️
Post-Training Recovery:
- Save the protein bar for after your workout. Combine 0.4-0.5 g/kg of protein with 0.8-1.2 g/kg of carbs to replenish glycogen and aid recovery.

These strategies will help you start your training energised, maintain intensity, and recover stronger. 

Hope this helps. 
Keep following for more tips.

Al xo

12/02/2026

Ramadan Mubarak to all those who celebrate! ✨ Please share to anyone this may help 🙏🏻

21/07/2025

12/07/2025

A family filled week in Corfu 🇬🇷

Eating
Drinking
Exploring
Yapping
Resting

Grateful to be able to travel and spend time with my favourite humans.

More health for more living 🤍

13/06/2025

Visited an overseas client today ~ 63 year old ‘Granny Bananas’ 🍌

The goal: Weight gain plan after years of neglect.
The plan:
Medical check before we begin
Workout plan: gentle walk with some inclines to build some strength, taken at her own pace. Intra workout nutrition of bamboo to keep energy levels high.
Nutrition plan: 300kg food daily, high in fibre and rich in Potassium & Vitamin C.
Post workout strategies; lots of hydration and a cold plunge (optional)

The work is awesome - I visited today and learnt so much about elephants and what we can do as tourists to protect their welfare.

They do not tolerate practices such as elephant dancing, circus tricks and elephant rides and they work hard to create public awareness - I highly recommend a visit on your next trip to Thailand.

Granny Bananas 10/10 client 🐘💚

15/05/2025

HYROX SEASON HAS ARRIVED. DON’T LET YOUR NUTRITION HOLD YOU BACK. 

Hyrox isn’t just about training hard, it’s about fuelling smart - If you are not seeing the progress you expect then take a look at your nutrition.

SIGNS YOU ARE UNDER FUELLED 👇🏻
❌ Struggling to complete sessions
❌ Feeling drained, sluggish and lightheaded
❌ Hitting a wall mid race
❌ Slow recovery, constant soreness

SIGNS YOU ARE WELL FUELLED
✅ Strong, sustained energy throughout training
✅ Faster recovery & better muscle adaptation
✅ More power for sled push/pull, burpees & wall balls
✅ Improved endurance - no mid-race crash
✅ More confidence on race day.

If you want to understand how to fuel yourself properly or want to know what foods to eat to help set your apart from other athletes - then drop me a message.

As always:
Fuel well, Train Hard, Have Fun 👊🏻