Replenish and Rise

Replenish and Rise BSc Nutrition and Dietetics
MSc Sports Nutrition
Performance Nutrition | Disordered Eating Specialist
121 Consults

01/06/2026

What you eat before you surf can be the difference between a strong session and paddling through concrete...

Here's what to focus on:
Carbs are your #1 fuel
Carbs = fast energy. Surfing is more demanding than people realise: paddling, popping up, and holding your position in the water. All of that burns through your carb stores fast. Go in under-fuelled, and you'll feel it - heavy arms, slow reactions, and that "wall" feeling mid-session.

Hydration matters more than you think. Even in the ocean, you're sweating. Dehydration affects coordination, energy, and focus, none of which you want compromised in the water. You need fluids AND salty snacks pre-exercise to support hydration.

Meal ideas (1-4hrs before):
- Pasta or rice with tomato sauce and a lean protein source
- Porridge with banana and honey
- Jacket potato with tuna, cheese, or beans
- Wholegrain toast with eggs and avocado

Snack ideas (30-60mins before):
- Banana
- Salted pretzels or rice cakes
- Dates with a pinch of sea salt
- Sweets
This snack is ESPECIALLY important before a big surf when you're likely to be out there for a few hours.

Keep topped up with water and aim for straw-coloured urine before you get suited, and you'll be good to go.

This is general guidance; your individual needs will vary depending on session length, intensity, the conditions, and your needs. If you want a fuelling plan built specifically around your training and goals, that's exactly what I help with.

Book a Foundations Assessment with Replenish and Rise via the link in my bio, and let's make sure nutrition isn't the thing holding your surfing back.

Carbs are the body's main fuel for supporting sports performance during moderate-to-high-intensity or prolonged exercise...
29/05/2026

Carbs are the body's main fuel for supporting sports performance during moderate-to-high-intensity or prolonged exercise.
They help support energy, intensity, endurance, speed, power, and concentration.

Whilst ultra-processed foods are often demonised online, they can sometimes be a practical and effective way to meet carbohydrate needs, especially before training, during longer sessions, or when convenience matters.

Nutrition is about context.
A food can be both ultra-processed and useful. It's not about eating sweets all day, it’s about knowing when certain foods can serve a purpose.

27/05/2026

The pressure to be smaller and the rise of skinnytok right now is really loud.

Chasing a smaller body when your body is already healthy risks your physical and psychological health, your energy, and your relationship with food. Your body deserves better than that.

If you're finding it hard to tune out the noise and figure out what actually nourishes you, that's exactly what I do. Book via the link in my bio or drop me a DM. 💛

As always, this is general information shared for educational purposes. Everyone's needs are different, so if you're looking for support that's tailored to you, please reach out to a registered healthcare professional.

Could you eat the pizza, enjoy it, and move on with your day without guilt, shame, anxiety, or feeling like you need to ...
25/05/2026

Could you eat the pizza, enjoy it, and move on with your day without guilt, shame, anxiety, or feeling like you need to compensate for it?

For many individuals, the difficult part isn’t knowing what to eat.
It's the thoughts that come after.
The guilt.
The food rules.
The “I’ll exercise harder tomorrow.”
The restriction the next day.
The feeling of being either “in control” or “out of control” around food.

This is rarely about pizza.
It’s about your relationship with food.

And that’s exactly the work I do inside the Thrive Package - long-term, psychologically-informed dietetic support for people who want to improve their relationship with food.

This work isn’t quick fixes or generic meal plans.
It’s behaviour change, mindset work, nutrition support, and accountability over time.
Because real change doesn’t happen in quickly. It happens with the right support, over time.

If this post made you uncomfortable, it might also be relevant to you.

Book via the link in my bio or DM me for further details.

22/05/2026

I thought these were a fail… but they actually turned out okay?

If you want a simple, high-carb snack for training or race day, these are SUCH an easy win (even if it doesn’t start that way!). I tested them so you don't have to...

RICE KRISPIE SQUARES (makes 6):
85g rice pops
150g mini marshmallows

Method:
Melt the marshmallows over a low heat in a NON-STICK pan (or microwave)
Add the rice pops and mix well
LINE a tin or Tupperware and press the mixture in
Pop in the fridge to set (makes it easier to cut)
Take the mixture out of the tin (good luck...)
Cut into 6 squares (wet your knife first)

Per square:
136 kcal
31.7g carbs
Have 2x or pair with a banana/juice to meet pre-exercise carbohydrate guidance (ACSM, 2016)

Estimated cost: ~£0.20–£0.30 per square (depending on brand, go supermarket own brands for a cheaper version)

Easy, quick, and ideal when you need something high carb and easily digestible pre-exercise

If you want more ideas like this (or personalised race-day fuelling), you can book an appointment via the link in my bio

20/05/2026

The amount of nutrition misinformation floating around right now is genuinely exhausting 😩

I'm Evie, a specialist sports dietitian who also helps individuals build a healthier relationship with food, and a large part of my job is educating people about nutrition and debunking common nutrition misinformation.

So let's set the record straight:
Carbs don't make you fat. Fat doesn't make you fat. Lighter does not necessarily mean faster. Bread does not make your face puffy. You probably do not need electrolytes every day. Eating past 8PM does not cause weight gain.

These myths have been doing the rounds for years, and they're still convincing people to eat in ways that are unnecessarily restrictive, confusing, and honestly pretty miserable.

Nutrition doesn't have to be this complicated, but it does have to be personalised. What works for someone else might not work for you, and that's exactly what I'm here to help with.

If you're ready to stop second-guessing everything you eat, book in with Replenish and Rise using the link in the bio.

And drop your biggest nutrition myth in the comments so we can debunk it together...

Exercise can be a powerful tool for health, performance, confidence and mental wellbeing. But sometimes the relationship...
18/05/2026

Exercise can be a powerful tool for health, performance, confidence and mental wellbeing. But sometimes the relationship with exercise can become more complicated.

When movement feels driven by guilt, anxiety, rigid rules, body image pressure, or fear of rest, it may be a sign that support could help.

A healthier relationship with exercise doesn’t always mean doing less, often it means building more flexibility, trust, enjoyment and balance. There are tools and support out there which can help with this.

If this post resonated with you, I offer support around disordered eating/ exercise, RED-S, eating disorders, body image, and relationships with food and exercise through Replenish and Rise. DM me for more information or book an appointment via the link in my bio.

Depending on the nature of the difficulties, additional psychological support may also be beneficial, and I can help signpost you to appropriate services where needed.

You don’t have to navigate it alone.

15/05/2026

So how do you recover from RED-S?

At the core, your body needs to feel safe again. That means restoring adequate energy availability.

Usually this involves:
- Increasing food intake
- Improving carbohydrate intake around training
- Eating consistently across the day
- Sometimes reducing training load temporarily
- Medical monitoring where needed

But nutrition alone isn’t always the full answer.
We also need to address why it happened.

Sometimes RED-S is unintentional:
Busy lifestyle
Lack of nutrition knowledge
Appetite suppression from training
Not realising how much fuel training requires

Sometimes it’s intentional:
Fear of weight gain
Chasing a certain body image
Believing lighter = faster
Food rules or restriction

That’s why support often needs a team:
Specialist sports dietitian
Medical team
Physiotherapist
Eating disorder specialist

If this sounds familiar, support matters. The page has lots of useful information and a list of specialists here (https://red-s.com/get-support ) - including myself - which can support you in your recovery.

If you have any further questions, please feel free to reach out.





Supplements may have a place in some contexts, but they are not risk-free...Whether you’re an elite athlete, weekend war...
13/05/2026

Supplements may have a place in some contexts, but they are not risk-free...

Whether you’re an elite athlete, weekend warrior, or recreational gym-goer, it’s important to think critically before taking supplements.

Before buying anything, ask yourself:
- Do I actually need it?
- Is it evidence-based and effective?
- What are the potential risks?
- Have I chosen a safer option?

Some supplements may be helpful in the right context, but others can be unnecessary, ineffective, expensive, or carry avoidable risks.

If you choose to use supplements, consider products listed on Informed Sport and seek professional guidance where possible.

Please also consult with a medical professional if you have any health conditions or take any medications so you can ensure the supplement is safe to take for you.

Food-first foundations, smart training, recovery and consistency still matter most.

Need help deciding what’s right for you? Contact me or book an appointment using the link in my bio for personalised support.

11/05/2026

Let’s talk performance and RED-S.

Many athletes think eating less, staying lighter or pushing harder will improve results. But if you’re under-fuelled, performance almost always suffers.

Here's how RED-S can show up:
- Slower times/plateau despite training hard
- Loss of strength and power
- Reduced endurance
- Heavy legs in sessions
- Poor recovery between workouts
- Increased injury risk
- More niggles that won’t go away
- Brain fog during training or competition
- Poor decision making under pressure
- Reduced motivation
- Feeling flat, stale or burnt out

Unfortunately, if someone restricts their intake, there can be an initial improvement in performance short-term, which can give the impression that this is something that should be continued. This is NOT recommended as it cannot be sustained long-term, and increases risk of the above symptoms occurring.

Remember, your body doesn’t have the fuel to adapt to training. Training adaptations are built in RECOVERY, and you need adequate nutrition to support this process.

You can find more information on RED-S here -

If you have noticed any of the above occurring to your performance, contact me and we can work out together whether your nutrition is playing a role.





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