Victoria Jones Sports Dietitian

Victoria Jones Sports Dietitian I help active people perform at their best through tailored nutrition support

06/06/2026

Half Ironman .. race start 11am .. up at 6 ! How do you fuel! ?
….
Break it down ! It’s a lot of carbs to fit in! Keep it low fat, low fibre and moderate protein and don’t forget fluid!

Meal 1 - porridge oats (60g) lots of honey. OJ at least 400mls and coffee. Perfect balance of glucose and fructose

Meal 2 - in car .. 1 white bagel with jam and peanut butter cut into pieces for easy grazing. Banana again in slices , doesn’t feel overwhelming! Flapjack .. again in bite size bits. + bottle of carb mix

Pre swim top up - gel ! And sips carb mix

FOOD FIRST FUELLING 👊⚡️Save £££ on expensive bars and make these healthy Greek yoghurt muffins instead 🧁✔️ Approx 35p pe...
23/05/2026

FOOD FIRST FUELLING 👊⚡️

Save £££ on expensive bars and make these healthy Greek yoghurt muffins instead 🧁

✔️ Approx 35p per muffin✔️ Better sustained energy for training✔️ Gut healthy ingredients✔️ Real food ingredients✔️ Easy grab-and-go snack

Compared to a Gr***de bar at around £2 each… your wallet and your performance will thank you 💸

These muffins are perfect for:🏃 Pre-training fuel💪 Post-gym snacks⚽ Lunchboxes for young athletes🚗 Busy days on the go

PLUS they make approximately 10 muffins 🙌

Because fuelling doesn’t need to come from expensive supplements and ultra-processed bars all the time.

Save this recipe for later 📌

TrainingNutrition

18/05/2026

Planning your run around toilet stops? 🏃‍♂️💩

A few nutrition tweaks can make a HUGE difference to gut comfort and performance.

✅ Hydrate properly the DAY BEFORE
✅ Reduce fibre & heavy foods 2–4 hrs pre-run (low FODMAP works well for some runners)
✅ Don’t cut foods out long term without support

Your gut is trainable too — and persistent symptoms shouldn’t be ignored.

A sports dietitian can help identify triggers, support gut health, and create a structured food exclusion/reintroduction plan without compromising performance.

SportsDietitian MarathonTraining Hydration PerformanceNutrition FuellingPerformance AthleteNutrition GutTraining RunningTips SportsScience NutritionForAthletes

National Champion 🥇🔥Success in sport doesn’t happen by accident.It’s built through dedication, commitment, discipline, a...
17/05/2026

National Champion 🥇🔥

Success in sport doesn’t happen by accident.
It’s built through dedication, commitment, discipline, and showing up consistently — even when nobody is watching.

Oliver has fully embraced the nutrition process, stayed motivated throughout, and continues to learn what it takes to fuel performance properly 👊

What makes the journey even more special is the incredible support around him.
A family fully invested in helping him thrive both in and out of the ring 👏

Proud to support this young athlete on his journey as he becomes:
✔️ Stronger
✔️ Fitter
✔️ More confident
✔️ Better fuelled for performance

And now… NATIONAL CHAMPION 🇾🇪🥊

This is only the beginning.
👀 Watch this space.

BoxingNutrition AthleteDevelopment FutureChampion PerformanceNutrition VJSportsNutrition

17/05/2026

When you enter a build phase in training they last pulse of protein before bed is key !

nce

16/05/2026

Training late? 🌙🏃‍♂️
Unsure how to fuel recovery without overthinking it?

Remember the 3 R’s of recovery 👇

🥤 REFUEL – replace energy with carbs
💪 REPAIR – include protein for muscle recovery
💧 REHYDRATE – fluids + electrolytes matter too

A quick homemade recovery shake can tick all 3 boxes in minutes ⏱️

✨ Quick recovery shake recipe:
🥛 300ml milk
🥄 2 tbsp skimmed milk powder
🍌 1 banana
🍓 Handful frozen berries
🍯 1 tsp honey

Blend & go ⚡️

No expensive supplements needed.
Simple food works 👏

RecoveryShake

HYROX isn’t just about how you train… it’s about how you FUEL 👊What you eat the DAY BEFORE can massively impact:⚡ Energy...
09/05/2026

HYROX isn’t just about how you train… it’s about how you FUEL 👊

What you eat the DAY BEFORE can massively impact:
⚡ Energy
💪 Strength
🏃 Endurance
🫃 Gut comfort
🧠 Focus

Most athletes underfuel, dehydrate, or eat foods their stomach hates the night before 😅

Keep it SIMPLE:
✔ Easy carbs
✔ Moderate protein
✔ Lower fat + fibre
✔ Hydrate consistently
✔ Small regular meals
✔ Pre-bed recovery snack

You don’t need “perfect” nutrition… you need SMART nutrition.

Save this for your next HYROX 🔥

performancenutrition hyroxuk fuelforperformance endurancetraining fitnessnutrition carbloading

Athlete carb optimisation. Nutrition recap Race day -1 Breakfast started with 2 slices sourdough, 1/4 avocado two eggs a...
09/05/2026

Athlete carb optimisation.

Nutrition recap Race day -1

Breakfast started with 2 slices sourdough, 1/4 avocado two eggs and beet it shot

Mid morning - Tailwind - bottle

Lunch - pasta and ragu, choc mousse

Mid afternoon - rice pudding, jam banana and beet it shot . Tailwind - 1 bottle .
Dinner before 7pm to allow for digestion and feeling hungry in the morning
…
Low fat low fibre and easy digestible - spicy pork mince with feta cheese and white rice + side salad .
diluted orange juice for extra carbs and electrolytes
…
Pre bed Casein top up - Greek yoghurt, dark chocolate berries and honey
…
Then Zzzzzzzz 😴 the most powerful nutrient of all.

Llanelli sprint Tri Race day fuelling nutrition plan Carbohydrate stores optimised 48 hrs pre race Then .. On the day .....
06/05/2026

Llanelli sprint Tri Race day fuelling nutrition plan

Carbohydrate stores optimised 48 hrs pre race
Then ..
On the day ..
Aim 210g carbs, IL fluid (pre race) + electrolytes
All spaced out .. no need to take in one go !
Aim low fat, moderate protein, high carbs that are easily digested and low fibre

During race 60g carbs and hydration key!

Nutrition practised during training for gut comfort .. no surprises!
Race day breakfast also rehearsed in long training rides to test gut tolerance .. again no surprises!

Races are a great way to fine tune nutrition ! This athlete is aiming for Ironman wales so this is the 1st race of the season and a great starting point to build on.

Post race we will reflect on what worked, gut comfort, energy levels, performance and recovery ! Write it down … make a note, it really does help !

The rule of thumb for pre training fuelling is 1-4g/kg body weight taking into account the length of time from eating to...
06/05/2026

The rule of thumb for pre training fuelling is

1-4g/kg body weight taking into account the length of time from eating to training

Breaking it down …

Got 1hr then it’s 1g/kg
2hrs 2g/kg and so on ……

Opt for easy to digest, moderate protein and low fibre

And don’t forget 15mls /kg fluid to fully hydrate !

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Llanelli

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+447971334014

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