Neil Livemore Consulting - Nutrition & Human Performance Clinic

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Neil Livemore Consulting - Nutrition & Human Performance Clinic

Achieve peak performance with our tailored nutrition and metabolic testing for athletes, teams, & business professionals to excel in sport, work, & life.

Available in London or remote support globally. Neil Livemore Consulting is a leading London-based consultancy specialising in Elite Sports & Performance Nutrition, Health, and Human Performance. We assist individuals and organisations in achieving their full potential through scientifically grounded, bespoke strategies. Our multidisciplinary team of expert consultants, led by SENr registered perf

ormance nutritionist Neil Livemore, integrates cutting-edge nutrition, sport science, strength & conditioning, and rehabilitation support with practical application. We champion an "assess, don't guess" philosophy, and can use optional in-house physiological and metabolic testing to provide precise, data-driven insights when appropriate for your goals. We offer comprehensive services including:

Personalised Sports & Performance Nutrition: Tailored strategies for fuelling, recovery, body composition, and optimising competitive performance for elite athletes and teams. Business & Executive Performance Nutrition: Bespoke support to enhance energy, focus, and resilience for high-performing professionals navigating demanding schedules. Wellbeing & Weight Management: Sustainable, evidence-based nutrition plans for long-term health and optimal body composition. Injury & Rehabilitation Nutrition: Specialised support to accelerate recovery and facilitate return to peak function. Whether you're a world-class athlete, an ambitious team, or a busy business professional, we design integrated solutions that fit your unique lifestyle. Our support extends beyond short-term fixes, fostering self-sufficiency and lasting habits. We provide flexible delivery through our state-of-the-art London metabolic clinic, on-site consultancy, and extensive global remote support. Optimise your performance. Achieve your goals. Visit www.neillivemore.com to learn more.

02/07/2025

Glad to officially be on the British Dietetic Association’s SENr register for another five years as a Full Practitioner💪.

Have been an accredited member since 2017, and am looking forward to continuing to apply evidence-based sports and exercise nutrition as a fully registered practitioner for the next five years

05/06/2025

Preparing for your next important physical event or competition? Your nutrition strategy is key to success.

We've detailed our approach in our recent article "Event and Competition Sports Nutrition: How we Support Athletes and Active People to Excel"

The article covers how to build strong daily nutritional foundations and specific strategies for the days before, during, and after your event. Gain practical insights into optimising your performance through tailored, evidence-based nutrition.

Read the full article here: https://www.neillivemore.com/post/nutrition-how-we-support-active-people-athletes-to-excel-for-events-and-competition

hashtag hashtag hashtag hashtag

04/06/2025

One for the footballers!

Football nutrition strategies for match day: learn how the right pre-match plan can boost energy, speed, and focus, helping you dominate until the final whistle and avoid mid-game fatigue.

https://www.neillivemore.com/post/how-to-eat-and-fuel-before-a-match-or-event

02/01/2023

A simple tool for tracking hydration.

While we have advanced physiological assessments available to assess hydration. Most people don’t have access to these types of tools on a daily basis.

That means we’re huge fans of easy, time efficient, inexpensive and impactful methods to inform our current status.

A simple tool to monitor “probable” hydration status is the W.U.T method.

It tracks 3 markers:
W – Weight
U – Urine
T – Thirst

While one marker alone doesn’t mean much, two is a more probable sign of dehydration and 3 is very likely dehydrated.

Weight: Acuate daily weight change are likely to be adjustments in fuel stores, hydration or food in the digestive system.

Urine: Both dark urine colour, and less urine volume can be used to indicate hydration status alongside weight and thirst.

Thirst: The absence of first doesn’t mean the absence of dehydration. However, thirst is a possible marker of dehydration and useful alongside changes in mass and urine colour/volume.

Everyone has varying needs and sweat rates. However, keeping a log of when you find yourself dehydrated will allow you to find patterns which may reveal certain circumstances that make it more challenging to stay hydrated.

E.g.:
▪️Less liquids than usual.
▪️Hot weather.
▪️Prolonged activity
▪️Intense activity
▪️Difficulty to access liquids such as travelling without being prepared.
▪️Occupied/busy and forget

29/12/2022

.newberry thinking about his Christmas 🦃 last week while completing a fasted testing metabolic rate analysis 🔬👍

14/12/2022

A breakdown of key points from the new Yamada paper which investigated water turnover in 5604 people ranging from 8 to 96 years.

Slides cover
▪️Factors that impact water turnover.

▪️Key points (lots more on the paper).

▪️Water input and output.

▪️Athletes vs non-athletes.

▪️Practical field methods to monitor hydration

As expected athletes have higher water turnover than non-athletes.

Hydration is also highly individual within people. Using tools such as weigh-in/weigh-out can help reveal the ability to maintain hydration status during different training sessions to find specific tryoes of sessions that may be trickier to maintain hydration.

Using subjective markers such as acute weight fluctuations, urine colour and thirst can also inform the loneliness of dehydration.

One consideration for weigh-in and weigh-out, if you start the training session in a dehydrated state - you may stay within 2% bodyweight change - but actually hides the true extent of dehydration.

PMID: 36423296

05/12/2022

Key nutrients roles (non-macronutrient) during injury.

If you have been injured - what were your biggest nutritional challenges?

Injury recovery is an intricate balance of overlapping continuums in which nutrition plays an important role.

🤔Some nutritional considerations during rehab to take into account:

▪️Nutrition for different phases of healing.

▪️adjusting for both phases of healing, overlapped with a progressive rehabilitation and training program.

▪️ Tissue-specific nutrients to support bone, ligament, tendon or muscle.

▪️Immobilised limbs and anabolic resistance.

▪️Factors that can impact energy needs: healing, crutches, rehab and training non-injured parts, neat.

▪️Surgery? Pre and post-strategies.

Calorie expenditure can often be higher than expected, with research showing injured athletes still spending more the 3000kcal a day.

From experience I’ve had heavier pro athletes reach well over 4000kcal a day from intense days which include rehab sessions, gym sessions, bike intervals and a long swims.

Image adapted from PMID: 35736824

22/11/2022

Taken from a recent paper.

Schematic of typical nutrition for a football player undertaking a match starting at 15:00

The two biggest nutritional elements which many footballers fail to achieve for match-day performance are:
▪️Adequate fuel stores.
▪️Adequate hydration status.

Everyone is different, and players will have varying preferences and strategies.

Those who do not like to/can’t consume ideal targets on MD will need to have an extra focus on the day before.

UEFA recommends 6-8g of carbohydrate per kg of body mass for MD-1 and MD;

That’s 480-640g for an 80kg player.

The components and amount of what we consume or remove; fuel, fibre, fat, protein, low/high glycaemic, electrolytes, liquids, and supplements) can depend on various factors such as:
▪️Current hydration and fuel status.
▪️Proximity to kick-off.
▪️Time of kick-off.
▪️Starter or Substitute.
▪️Phase: Pre-match, during or recovery.
▪️Individual needs (position, individual sweat rate etc.)
▪️Individual preference/feel/comfort.
▪️Individual genetics (non-responder to specific supplement?)
▪️Individual tolerance (e.g., absorption).

While protein will not hugely impact acute performance, we still aim to keep it in each primary meal to maximise MPS and reach the daily target.

Interestingly, although not in the current consensus, they included a form of whey protein pre-kick-off as a potential tool to reduce muscle breakdown, although research is needed.

PMID: 35277016

14/11/2022

It’s well-known that many athletes under fuel, and from a performance perspective (football in this case), it can reduce total distance covered in all speed brackets and reduce technical skill.

This study - Important bits:

Impact of high vs low carbohydrate diet on the distance covered in two professional football (soccer) matches.

Two teams played each other twice (one week between games)

🔹20 players, (all players except goalkeepers)
🔹Blue bar - high carb
🔹Orange bar - low carb

Match 1
🔹3.5 days before the first match:
▪️ Team a follows high carb (8g CHO per kg body mass a day)⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Team B follows low carb (3 g CHO per kg body nass a day)

Match 2 (one week later)
🔹Dietary protocols were reversed for both teams.

Findings
Every player covered a greater total distance using a high carb diet. Compared with the distance covered in a low carb diet (HC: 9,380 6 98 m vs. LC: 8,077 6 109 m; p , 0.01).

All distances covered from easy jogging to sprinting were also higher in High carb status compared with low carb (p , 0.01).

PMID: 23168373

www.neillivemore.com

31/10/2022

Glad to get initial drafts back of our first selection of “topic snapshot” resources.

As part of our support and development process, we integrate strategies for each person’s unique needs, sport, constraints, goals, preferences, environment, schedule and many more.

A primary goal is athlete autonomy. To educate, educate, educate, so they know why, what, when and how to adapt nutrition for them and be primarily self-sufficient.

The resources will cover small snapshots for the people we support to review or look back on in their own time.

Each covers:
▪️Importance/benefits
▪️Basic science overview (page)
▪️How to apply in real-life terms (including context/nuances)
▪️Additional resources (e.g., monitoring, resources lists)

Here are some examples of topics we have created.

Livemore Consulting
Nutrition, Health & Human Performance Lab

www.neillivemore.com

26/10/2022

What performance nutrition strategies can we use to improve athlete performance?

This graphic, based on work by Dr Trent Stellingworth and expanded on by Prof James Morton, is an excellent example of nutrition strategies to support various components of athletic performance.

It’s not just calories and quality, although they are two hugely important areas in maintaining health and performance (see our infographic on REDs for more information on energy availability and calorie intake).

This graphic primarily focuses on field sports ⚽️🏉

The second image is Trent Stellingworths with possible strategies across runners' performance velocity.

There's recommended specific nutrition progressions, but always an eye opener for athletes to show some strategies that may be useful to support their performance but aren't in place.

Livemore Consulting
Nutrition and Human Performance Lab
www.neillivemore.com

22/10/2022

Some of the tools we have on hand to inform nutrition recommendations 🥗👍

Resting metabolic rate analysis 🔬
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A useful and simple tool to provide a window into our physiology and fuelling information to support health and performance goals.
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Useful in health and performance to reveal our unique information and defining appropriate nutritional support/caloric needs for energy balance, weight management and performance.
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Why may we assess?

▪️Screen for a slower (or faster) metabolism.

▪️Flag the reason for possible failed attempts to reduce mass, feelings of fatigue or unexpected weight loss when aiming for energy balance provided by calculations.

▪️Provide guidance on the number of calories we need to fuel day to day function and support our health, goals and/training demands.

▪️Reveal changes in metabolism over a given timeframe.

▪️Remove guesswork and assumptions.
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Nutrition, Health and Human Performance Lab
www.neillivemore.com

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