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.

07/09/2026

Caffeine before an evening session needs a plan for bedtime too. ☕🏋️

It can support exercise performance, while the dose, timing and your individual response influence the sleep that follows.

For example, 200 mg at 6 pm could leave around 100 mg in your body at 11 pm, assuming a five-hour half-life.

This is an estimate. Caffeine clearance varies between people.

For after-work training:

☕ Count your total caffeine from coffee, pre-workout, energy drinks and gels.

🕒 Consider your planned bedtime and the next morning’s training.

🏋️ Try similar sessions with a smaller amount or a caffeine-free option to assess your response.

😴 Keep a short record of sleep, how you feel on waking and training quality.

A familiar carbohydrate snack, suitable fluids and a progressive warm-up can support a productive evening session. 💪

Save this for your next after-work session.

06/09/2026

Ironman muscle cramps are rarely down to one thing.

They tend to show up when several stressors stack together: rising neuromuscular fatigue, aggressive pacing, low carbohydrate availability, heat stress, hydration mismatch and previous cramp history.

That’s why the simple “just take more salt” answer is often too narrow.

Hydration and sodium still count, especially in the heat, but race ex*****on matters too.

In the final week:

* protect sleep and recovery
* keep carbohydrate intake up as training volume drops
* avoid forcing huge fluid intakes
* stick to the sodium strategy you’ve already tested
* avoid last-minute hard sessions that leave soreness

On race day:

* use the fuelling plan you’ve rehearsed
* keep the early bike controlled
* be patient in the first kilometres of the run
* respect downhill sections, where eccentric quad load can add fatigue
* don’t try anything new

If a cramp hits, ease the pace, gently stretch the affected muscle if safe, reset cadence or form, and keep small sips and fuel going if tolerated.

Some athletes find pickle juice or mustard useful as a backup. If they help, the rapid effect is thought to be more neural than simply replacing electrolytes. Worth testing in training, not relying on as the main strategy.

And if cramping is accompanied by confusion, severe dizziness, vomiting, collapse or feeling extremely hot and unwell, think beyond a simple cramp and seek medical help.

Racing Ironman soon?

DM me “CRAMP” and I’ll send you my free Ironman cramp guide covering prevention, fuelling, hydration, pacing, downhill running, pickle juice/mustard and what to do if a cramp hits.

04/09/2026

An everyday snack and pre-training fuel have different jobs.

A daily snack can be more balanced, combining carbohydrate, protein, fibre and healthy fats to support fullness, recovery and overall nutrition.

As training gets closer, the focus usually shifts towards carbohydrate that is lighter and easier to digest:

⏱ 2–3 hours: balanced snack or small meal
⏱ 1–2 hours: more carbohydrate-focused, with less fat and fibre
⏱ 30–60 minutes: simple, familiar carbohydrate in a comfortable portion

The right choice depends on the session, how long you have to digest and what your gut tolerates.

Save this for your next training day.

03/09/2026

Two demanding HYROX sessions in one day require a different recovery strategy from a normal training day.

When the second hard session starts within eight hours, carbohydrate replacement becomes the immediate priority:

• 1.0–1.2 g carbohydrate/kg/hour for the first four hours
• Approximately 0.3 g protein/kg during early recovery
• Replace around 1.25–1.5 L of fluid per kilogram of body mass lost, including sodium

For a 90 kg athlete, the rapid carbohydrate target is approximately 90–108 g per hour.

This could be divided between a recovery drink, cereal and milk, fruit, bagels, rice, potatoes or other well-tolerated carbohydrate sources rather than forced into one large meal.

These are short-turnaround recovery targets. They are not necessary after every workout, on easy days or when the next demanding session is more than eight hours away.

The nutrition plan should match the training schedule, recovery window, body mass, sweat losses and individual tolerance.

DM For Free Performance chat.

02/09/2026

IRONMAN Wales takes place on Sunday 13 September, leaving athletes 11 days to finalise their race-fuelling plan.

At this stage, the race-fuelling plan should be reviewed against what has already been practised and tolerated in training.

For a hilly bike and run course, intake is better planned by time rather than distance. The audit should include:

• Planned carbohydrate per hour compared with the amount actually tolerated
• Total carbohydrate and fluid in each bottle
• How many minutes each bottle should last
• Fluid and sodium requirements based on sweat losses, expected conditions and drink concentration
• Gut comfort, energy availability late in the bike and the ability to run effectively from T2

The final plan should also account for a dropped bottle, missed feed, changing weather or reduced gastrointestinal tolerance.

Carbohydrate, fluid and sodium targets remain individual. Copying another athlete’s numbers does not account for differences in body mass, sweat rate, pace, gut tolerance or expected finishing time.

Use the final days to confirm the tested plan rather than introduce unnecessary changes.

01/09/2026

A practical 48-hour fuelling guide for rugby players.

During the 24–48 hours before kick-off, include carbohydrate-rich foods across regular meals, maintain fluid intake and choose familiar foods that are well tolerated.

Around 3–4 hours before kick-off, consume a carbohydrate-focused meal with moderate protein. General guidance suggests approximately 1–4 g/kg of carbohydrate during the 1–4 hours before exercise.

This is a broad range, not a standard prescription. Many amateur and community players will not require the upper end. Intake should reflect body mass, position, match demands, kick-off time, appetite and gut tolerance.

A small carbohydrate top-up can be used during the final 30–60 minutes where required. Warm-up and half-time nutrition should follow a strategy already tested during training.

The aim is appropriate carbohydrate and fluid availability without unnecessary gastrointestinal discomfort.

31/08/2026

8 weeks to go until Hamburg.

Over the next phase with Jeremy McConnell, the focus is on getting very specific with the details that matter at elite level.

We’ve already worked through the wider nutrition analysis, training demands, body mass trends, fuelling habits, hydration and recovery markers. From here, it’s about refining the next block with a clear strategy around body composition, timed carbohydrate intake, session fuelling, hydration, recovery support and food quality.

At this level, it’s rarely about one huge change. It’s about stacking small wins consistently. Better fuelling around key sessions, staying on top of energy and nutrient intake, protecting recovery, and using targeted support such as omega-3 and other evidence-based strategies to help support health, recovery and performance across a demanding block.

The aim is simple:
arrive in Hamburg in the best possible place to perform.

Fuel the work. Support the recovery. Chase the edge.

29/08/2026

After weeks of intense wildfire operations across Wales, firefighter recovery deserves serious attention.

This is directly connected to my MSc research into omega-3 supplementation and cardiovascular strain in operational firefighters.

Wildfire deployments combine smoke and fine particulate matter (PM2.5), heat, dehydration, disrupted sleep, heavy physical work and stress. Repeated exposure with incomplete recovery can increase allostatic load: the accumulated physiological strain carried across shifts and wildfire seasons.

This may contribute to inflammation, higher heart rate and blood pressure, respiratory irritation, cardiac drift, poorer recovery and increased long-term cardiovascular risk.

Over time, this may reduce performance and work capacity. The same operational task can begin to feel harder as heart rate rises sooner and the cardiovascular system works harder to maintain the required output.

My eight-week study involved 20 male operational firefighters. Ten received 3,000 mg EPA+DHA daily and ten formed the control group.

At the same standardised workload, the difference in change between groups was:

❤️ Average fitness-test heart rate: −8.4 bpm
❤️ End-stage fitness-test heart rate: −20.2 bpm

Systolic blood pressure also fell by an average of 12.4 mmHg in the omega-3 group, producing a −13.4 mmHg difference in change compared with the control group. This was a favourable result, although the between-group finding was less conclusive.

Omega-3 may support inflammatory resolution, vascular function and cardiovascular regulation.

Recovery should also include fluid and sodium replacement, adequate carbohydrate and protein, Mediterranean-style meals, protected sleep and reduced alcohol after deployment.

The aim is better recovery, maintained operational performance and long-term cardiovascular health.

I’ve created a FREE Firefighter Wildfire Recovery Guide.

DM “WILDFIRE” to for your copy.

Independent guidance; not endorsed by SWFRS.

28/08/2026

Proud to confirm that I’ll be continuing as Finland Rugby’s International Performance Nutritionist for the 2026/27 international season. 🇫🇮🏉

It has been a pleasure working with such a talented and ambitious national squad. The players’ work ethic, professionalism and commitment to improving have been outstanding.

I’m looking forward to continuing to provide practical, evidence-based nutrition support across fuelling, recovery, body composition, health, training availability and match-day performance.

Proud to support the next chapter.

26/08/2026

Caffeine can be a useful endurance tool when the dose and timing are planned around the session or event.

For long-course racing, the best timing may be later in the event when fatigue is building and concentration becomes more challenging.

A practical starting strategy:

☕ 1–3 mg/kg caffeine
⏱️ Take it 30–90 minutes before you want the effect
🔁 Use one dose or divide the total across the event
🧮 Include gels, drinks, chews, coffee and capsules in your total intake
😴 Set a personal caffeine cut-off to support sleep and recovery

Caffeine can reduce perceived effort while supporting alertness, focus and endurance work rate.

Build it into your fuelling plan, practise the full strategy during key training sessions and record how you respond.

Address

Cross Hands

Telephone

+447811150271

Website

https://www.trainerize.me/profile/webfitwales/Rhys.Lewis/, http://www.SPSnutrition.co.uk/

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