The Eat Well Perform Better Blog

When it comes to sports nutrition, the foundation of performance isn't supplements — it's food. The biggest gains come from getting your macronutrients right. If you're not eating enough carbohydrate to fuel training, enough protein to recover, or enough overall energy to support your workload, there's very little point chasing the marginal gains that supplements can offer. That's why, when I work with athletes, we spend most of our time getting the basics right. In many case

Race week can be one of the biggest challenges for endurance athletes. Travel, disrupted routines, pre-race nerves and changes in eating habits can all increase the risk of illness and impact your race-day performance. In this blog, I explore why athletes often get sick before an event and share practical, evidence-based strategies to help you stay healthy, fuelled and ready to perform when it matters most.

Sebastian Sawe just ran the first official sub-2 hour marathon. As a sports nutritionist, what fascinated me most wasn't the shoes — it was his fuelling plan. Here's what every runner can take from it

A simple, beginner-friendly guide to fuelling an ultra marathon — including what to eat, when to eat, and how to build a practical race plan using the PACE framework.

As a sports nutritionist, I spend a lot of time discussing supplements with athletes. Social media is full of bold claims about powders, pills, and drinks promising better performance, faster recovery, or improved health. It’s not surprising that many of the athletes I work with arrive already taking several supplements - sometimes five or six at a time. Supplements certainly have a place, but they shouldn't be what you reach for first.

Carbohydrates remain central to endurance running performance. This evidence-based review examines high- and low-carbohydrate approaches, elite practice, and how to individualise fuelling strategies.