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12/08/2025

Spain 🇪🇸 - July 2025
Asian Cup Qualification Preparation Camp

10/04/2025

Extremely pleased to share my first publication in conjunction with the Human Performance and Health Lab at Birmingham City University within Issue 1 of Performance Nutrition Journal

“Influence of carbohydrate mouth rinsing on repeated interval swimming performance in well-trained adolescent swimmers”

Methods:
▪️Fasted from their evening meal on the previous day
▪️10 second rinse of a 6.4% maltodextrin rinse solution
▪️RPE, FAS and GI measured at baseline and following every sprint
▪️4 x 50m maximal effort sprints

Findings:
❌ CHO-MR had no influence on short-duration repeated interval swimming (4 x 50m)
❌No influence on self reported feelings of arousal, RPE or GI discomfort.

Further research should explore the ergogenic effects over a longer duration.

Huge thank you to Dr Charlie Roberts, Neil Clarke, Josh Newbury, PhD, Matthew Cole PhD, Dr Lewis Gough and Josh Bentall for their support with this research and editing.

Access the full text ⬇️
https://performancenutrition.biomedcentral.com/articles/10.1186/s44410-025-00002-w

31/12/2024

2024 the year of going all in…
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As the year comes to and end it’s important to reflect back on the year.
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January 2024: I was going into the last semester of my undergraduate course while balancing a full time work placement position at Birmingham City FC. I knew that 2024 was going to be a tough year balancing dissertation and case studies alongside the applied work at the club. The goal was simple, provide a high level nutrition service to 179 players, parents and host families and obtain a 1st class honours.
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December 2024: Half way through a masters in Sport and Exercise Nutrition and working full time at a club with a great vision. Being able to play a part in a youth football players journey is extremely special. Whether this is an older player that has started to fuel correctly, working with an injured player in rehab or seeing a younger player grasp a nutrition concept. Alongside this the has been such a great project to be part of with two amazing practitioners with one clear aim, to improve the nutrition education and support for female football players. Finally, connecting and meeting with so many amazing practitioners at CPD events and through the has made this journey so enjoyable and we are only just getting started!

It’s easy to forget about the late nights, early starts and times of uncertainty but the most important thing is to just turn up every day and give it 100%

Thank you for being on this journey with me, here is to 2025 🥂

07/09/2024

ISAK Level 2 ✅

25/07/2024

Today marked the end of my undergraduate journey studying BSc Sport and Exericse Nutrition at Birmingham City Univeristy, graduating with a 1st Class Honours. From start to finish the course has been exceptional providing so many applied opportunities alongside the academic programme.
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Continuing the journey at BCU on the MSc Sport and Exercise Nutrition in September alongside Birmingham City FC.
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28/05/2024

1st Season ✅

Could not have asked for a better first season at BCFC, when I started back at the start of season the goal was to develop and integrate performance nutrition into the academies performance support services.

It has certainly been a bumpy road and lots of great learning opportunities but on the whole it’s been so positive. Really looking forward to next year and seeing the improvements that can be made on our journey to Category 1.

31/12/2023

2023 complete! A lot has been accomplished throughout the year from landing my first role in professional sport interning at Birmingham City FC, forever grateful for these opportunities and I am looking forward to another great year 🌟

20/12/2023

ISENC 2023 ✅

Was great to catch up with a range of practitioners and professionals and hearing talks from some of the most prolific people in the industry.

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05/11/2023

An update from myself…
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Monday marks 8 weeks since I started with Birmingham City FC academy as a performance nutritionist for the season alongside completing my final year in my undergraduate degree.
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Walking into a club and having a blank canvas has been a great learning experience. I have made my fair share of mistakes on the way but have taken i all of it as a learning experience.
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It’s been great to support the lads and help them develop as they progress through the academy.

Currently I am working on the education side of it and pre recording lots of on-demand nutrition content for all age groups across the academy, parents and host families on how they can support their athlete.
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As we progress into the winter I have also launched immunity packs and ensured the players are educated around Vitamin D supplementation and why it is important.
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Excited to see what the rest of the season has in store 🔵⚽️
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31/10/2023

ISAK Level 1 ✅

Happy to get this boxed off and help to advance the field of taking accurate body composition measures 🎯

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20/10/2023

Common Cold Pack 🦠
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With the winter months approaching it’s that time of the year when the winter supplements come out. The players now have available and common cold pack that has a 3 day supply of Zinc lozenges and Vitamin C.
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On the back it has some top tips on what food can be consumed to get back to being healthy 💪🏻
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29/09/2023

Great first few weeks at Birmingham City FC academy delivering performance nutrition to the PDP and YDP, looking forward to see what the rest of the season has in store 🤝🏻🔵

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