SPS Nutrition

SPS Nutrition We Specialise in Sport,Exercise & Performance Nutrition,for recreational & elite athletes.

We specialise in Weight Loss, Lean muscle and Performance Nutrition Plans. Some of my Clients have young families and most have busy lifestyles and jobs so our training focuses on improving their over all shape. Smaller Waists, Wide shoulders, bigger arms type of stuff so they look great in a T-shirt or that dress! Because of time issues and sometimes lack of money, we train online so it’s cost ef

fective and can work out anytime, anywhere. Despite what I specialise in, I can help you too whatever your Fitness goals.

Want to improve performance, body composition, recovery or confidence in your training? 👇Book a free 15-minute consultat...
18/06/2026

Want to improve performance, body composition, recovery or confidence in your training? 👇

Book a free 15-minute consultation.

No pressure.

Just a quick chat to find out:

➡️ what you’re currently doing
➡️ what’s holding you back
➡️ what your short and long-term goals are
➡️ whether you need nutrition, S&C, body composition support, or a mix of all three

At SPS Nutrition, the aim is simple:

Fuel properly.
Train with purpose.
Recover better.
Perform when it counts.

Support can include:

🎓 MSc + PgDip Level 7 performance nutrition expertise
📊 nutrition analysis and micronutrient screening
🏋️ strength & conditioning guidance
🥩 fuelling and recovery strategies
📈 body composition and performance-focused planning
🏉 support for athletes across multiple sports and levels

Whether you’re an amateur athlete, club player, endurance athlete, combat athlete, or pushing towards a specific event, the plan should fit the athlete.

Not a generic template.

DM to book your free 15-minute consultation.

Let’s find the next step.

Supplements can help, but only once the basics are in place 👇For Ironman and endurance athletes, the priority will alway...
15/06/2026

Supplements can help, but only once the basics are in place 👇

For Ironman and endurance athletes, the priority will always be:

➡️ enough daily energy
➡️ carbohydrate availability
➡️ hydration + sodium
➡️ protein across the day
➡️ sleep, recovery and consistency

After that, a few supplements can give useful support when applied properly.

This is where I’d place the main stack:

⚡ Caffeine
Best used around key sessions, race prep and competition when alertness, focus and perceived effort count.

🧃 Nitrate / beetroot
Useful for exercise economy and endurance performance, especially when used correctly before sessions or races.

🐟 Omega-3 EPA + DHA
Not a race-day “booster”, but useful for recovery, inflammation control, brain health and long-term athlete durability.

💪 Creatine monohydrate
Not just for bodybuilders. For endurance athletes doing S&C, it can support strength, lean mass and training adaptation.

💧 Electrolytes / sodium
A big one for long-course athletes. Especially in hot conditions, heavy sweaters, long rides, brick sessions and race day.

Tart cherry also has a place, but I wouldn’t prioritise for every Ironman athlete.

The key is not taking everything.

The key is knowing what you need, when to use it, and whether it actually supports your training goal.

Fuel first. Supplement second. Perform better.

DM if you want your endurance nutrition, fuelling and supplement strategy built around your training.

Rugby pre-season is brutal on the body 🏉High-volume running, gym work, contact prep, repeated sprint efforts and limited...
14/06/2026

Rugby pre-season is brutal on the body 🏉

High-volume running, gym work, contact prep, repeated sprint efforts and limited recovery can all add up quickly.

This is where omega-3 can be useful.

Not as a magic fix.

But as part of a proper recovery strategy.

Omega-3 EPA + DHA may help support:

➡️ reduced muscle soreness
➡️ better recovery between sessions
➡️ inflammation control
➡️ muscle cell integrity
➡️ brain health support in contact athletes
➡️ maintaining power output when fatigue builds

For rugby players, especially during pre-season, this can be a smart addition alongside the basics:

🍽️ enough calories
🍚 enough carbohydrates
🥩 enough protein
💧 hydration
😴 sleep
🏋️ structured S&C

My usual target:

🐟 ~2–3g EPA + DHA per day
➡️ split across the day
➡️ taken with meals
➡️ used consistently, not just now and again

For contact athletes, recovery is not just about feeling fresh.

It is about being able to train hard, adapt, stay robust, and keep producing power when the body is under load.

Pre-season is where the foundations are built.

Train hard. Recover properly.

DM if you want your rugby nutrition, supplement and S&C strategy built properly for the season.

Pre-season is where you set the foundation. 🏉Get the basics in place early:➡️ Strength to stay solid in contact➡️ Condit...
09/06/2026

Pre-season is where you set the foundation. 🏉

Get the basics in place early:

➡️ Strength to stay solid in contact
➡️ Conditioning to repeat efforts late game
➡️ Speed + power so it actually transfers
➡️ Fuel + recovery so you can stack good weeks

The players who improve and perform best are usually the ones who hit sessions consistently and recover fast enough to go again.

If you want a pre-season structure (training + fuelling), DM PRESEASON for more info.

Hydration is a daily performance lever. Simple to control, huge return.Stay under ~2% body mass loss ➡️ protect the pump...
07/06/2026

Hydration is a daily performance lever. Simple to control, huge return.

Stay under ~2% body mass loss ➡️ protect the pump (circulation) ➡️ keep the “computer” (CNS) sharp.

What happens when you drift dehydrated:

💧 Sweat loss ➡️ plasma volume drops ➡️ stroke volume drops ➡️ heart rate climbs

🔥 Less skin blood flow ➡️ core temp rises faster ➡️ pace/decision making dips

🧠 CNS drive drops ➡️ skill + coordination suffer

⛽️ Fuel use shifts ➡️ glycogen burns faster

Sodium is the lever that helps you hold fluid:

🧂 Sweat typically carries ~40–50 mmol sodium per litre (≈ ~1000mg/L, varies a lot) ➡️ longer/hotter sessions can add up quickly

🧂 Sodium helps maintain plasma volume ➡️ supports drinking ➡️ reduces urine output ➡️ keeps the “pump” pressurised

Simple daily approach:

✅ Start sessions hydrated (don’t rely on “catch up” later)

✅ Sip early in training, not when you’re already thirsty

✅ Add sodium when it’s hot, you’re sweating heavily, or sessions are longer

✅ If you want precision ➡️ weigh in/out once or twice and build your own numbers

Want your personal hydration + sodium targets built around your sport and sweat rate?
DM “HYDRATE” for a free 15-minute consultation.

Small changes. Big performance return. ✅A proper performance nutrition plan helps you:➡️ hit higher quality sessions mor...
18/05/2026

Small changes. Big performance return. ✅

A proper performance nutrition plan helps you:
➡️ hit higher quality sessions more often
➡️ recover faster between training days
➡️ stay healthier across the block
➡️ get match-day / race-day fuelling right
➡️ use supplements properly (safe + effective)

If you want this built around your sport, your week, and your goals, DM FUEL.

We combine deep lifestyle review with nutrition analysis using integrated software and advanced methods, so we can pinpo...
17/05/2026

We combine deep lifestyle review with nutrition analysis using integrated software and advanced methods, so we can pinpoint your personal performance, fuelling, recovery, and training needs. It’s performance nutrition and strength & conditioning built around your sport, your training week, and your real needs.

What we cover:

🔬 Precision nutrition
Carb targets, timing, meal structure, hydration/electrolytes, gut strategy, supplement plan.

🩺 Nutrition analysis + micronutrients
Energy intake, macro split, food quality, key nutrient gaps (plus optional at-home blood markers where useful).

⚙️ Training + recovery integration
Strength & conditioning support, workload review, sleep, stress, routine, and the barriers limiting progress.

📈 Outcome focus
Better training quality, better recovery, better consistency, and competition readiness.

Message me to book a free 15-minute consultation.

Fuel for the work required. ✅This is a simplified fuelling timeline you can apply to most sessions:🍚 Pre-fuel to top up ...
10/05/2026

Fuel for the work required. ✅

This is a simplified fuelling timeline you can apply to most sessions:

🍚 Pre-fuel to top up glycogen
🍌 Top-up 30–60 mins before when needed
🥤 Intra-fuel for longer or harder work
🥛 Post-fuel to reload and repair

If you want more precision (and better performance), that’s where the details change:

✅ exact carb targets for your sport + session
✅ food choices that sit well in your gut
✅ timing around work, travel, kick-offs, double days
✅ what to push, what to pull back, based on nutrition analysis and your training week
✅ which key nutrients you’re low on that directly affect output and recovery:

🧂 sodium (hydration + performance late session)
🍌 potassium (muscle function)
🦴 calcium + vitamin D (muscle contraction + bone resilience)
🩸 iron (oxygen delivery and energy if you’re low)
🐟 omega-3 EPA+DHA (recovery, inflammation control, 1–3g/day)
🟣 nitrates (blood flow support for high-intensity work)

DM FUEL for a consultation and I’ll build your personal fuelling plan.

Your gut has two jobs as an athlete:✅ daily health + recovery✅ race/training fuelling under load Here’s how to balance...
03/05/2026

Your gut has two jobs as an athlete:

✅ daily health + recovery
✅ race/training fuelling under load 

Here’s how to balance both (amateur ➡️ elite):

🥣 Base (most days): build the engine
🌾 fibre + variety (plants, oats, grains, legumes)
🥬 colours daily
🥛 fermented foods if tolerated
🐟 omega-3, olive oil, nuts
💧 consistent fluids + electrolytes around training

🏁 Performance (key sessions + race week): simplify the system
🍞 lower fibre + lower fat close to hard sessions
🍚 more low-residue carbs (rice, pasta, potatoes, white bread)
🧃 fuelling isn’t just “more”, it’s absorption:
⚙️ glucose/maltodextrin + fructose together, in correct ratios, can increase carb delivery vs glucose alone 
🥤 keep drinks mixed properly (too strong = gut slosh + poor absorption) 

🔧 Gut training (same as fitness)
📈 build carbs in training over weeks so race day isn’t a shock to the system 

If you want to discuss your nutrition for optimal gut health and performance, built around your sport, session timings, and tolerance, DM “PLAN” for a free consultation.

Hyrox fuel is simple when you run it like a checklist.You’ve got 8km of running + 8 stations, so you need steady energy,...
26/04/2026

Hyrox fuel is simple when you run it like a checklist.

You’ve got 8km of running + 8 stations, so you need steady energy, good gut tolerance, and a plan you can repeat.

The 48-hour Hyrox fuelling blueprint:

✅ T-48 to 24h: Carb build
Increase carbs across meals to top up muscle glycogen. Keep foods familiar and easy to digest (rice, pasta, potatoes, cereal, bread, fruit).

✅ T-12h: Night before
Carb-focused dinner + lean protein. Low fibre, low fat. Simple sauces, normal seasoning, nothing new.

✅ T-3 to 4h: Pre-race meal
Carbs: 1–4 g/kg (choose what you tolerate)
Fluids: 5–7 ml/kg sipped steadily

✅ T-60 to 90 mins: Top-up
30–50g simple carbs (banana, white toast + jam/honey, sports drink, chews)

✅ Caffeine (if you use it)
3–6 mg/kg around 60 mins pre. Start at the lower end if you’re sensitive.

✅ Race fuelling (based on duration + intensity)
60+ mins: 30–60g carbs per hour, in small hits through transitions (gel/chews/sports drink).
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