http://www.eatwellperformbetter.co.uk/

Eat Well Perform Better, London (2026)

21/05/2026

Bee joined my Marathon Ready nutrition course last year wanting to get a better handle on how to fuel properly in the build up to the Berlin marathon. This year she put it to the test in about the most demanding way possible — Boston and London within the same week.

She performed brilliantly in Boston. A totally unexpected PB after a bumpy training cycle. 3:27:12, 21 seconds faster than her previous best. She applied everything she'd learned on the course: carb-loaded in the days before (not easy when you're in another country, but she made it work), had two breakfasts on race morning — one very early, another on the bus to Hopkinton: bagel, peanut butter and jam, banana — and fuelled with a Maurten gel every 5k throughout. She felt strong the whole way and had enough left for a sprint finish!

Then she flew home and had five days to recover before lining up again in London.

She used Wednesday and Thursday to prioritise protein for muscle recovery, then shifted back to plain carbs Friday and Saturday. She hadn't fully recovered but she still fuelled well. The same breakfast routine, gels every 5k, and she finished the last five miles of the race with a friend. Legs and feet painful (understandably), but generally feeling strong. And she still ran 3:56:26.

What I love about this is that it shows nutrition knowledge is something you carry with you for race after race.

If you're building towards a marathon and ultra or a triathlon and want a more structured approach to fuelling, drop me a message. Link in bio.

nutrition

20/05/2026

Enjoyed an evening at Run & Become last night examining Sebastian Sawe's nutrition strategy — and what recreational runners can actually take from it.

Great questions from the room. Everything from fasted running and making your own gels to the impact of sodium bicarb on performance. The bicarb one was particularly good — it's something the elite teams use and it's caught the eye of recreational runners but there things most runners can do nutritionally to improve performance before I'd recommend bicarb.

The thing that came up again and again was the gap between knowing what you should do nutritionally and actually doing it — which is exactly why practising your fuelling plan in training matters as much as the plan itself.

If you missed the talk and want the key takeaways, I've written it up so just subscribe and I'll send it to you — link in bio.

18/05/2026

Moving up over 100 places in the last 15 miles of your first ultramarathon. That's not luck. That's a plan that worked.

This is what happens when training nutrition gets as much attention as race-day fuelling. Not just gels on the course — the right calories and carbohydrates through the hard training weeks too, so you arrive at the start line in the shape you need to be.

What made me really happy reading this review wasn't just the finish. It was the last 15 miles. That's where nutrition either holds or falls apart. The fact that Tracey .gill.566 was moving through the field at that stage tells me everything.

Huge congratulations to Tracey on an incredible debut ultra at The Lap — you did the work, you trusted the plan, and I'm glad you had a brilliant race! 🌿

If you're building towards your first ultra (or your next one) and want to go in with a proper fuelling strategy — not just hope and a handful of gels — link in bio to book a free 15-minute call.

15/05/2026

Travelling to a race? Here's the bit most runners don't think about until it's too late.

The training block is done. You've done the work. And then you spend 4 hours in an airport, sleep badly in an unfamiliar bed, and arrive at the start line with a scratchy throat and a sinking feeling.

I've watched it happen to clients. I've felt it myself. I flew back from Lisbon ready to start a big block of training. A few days later I was running on fumes and a lot of optimism.

By the time you're in race week, the fitness is banked. The only job is to get to the start line in one piece. That means treating your immune system with the same intentionality you'd give your taper runs.

A few things that actually matter in race week travel:
→ Sleep on the plane or in the car if you can — even broken sleep counts
→ Hand hygiene, especially in airports and on public transport
→ Consider a mask if it's crowded
→ Give yourself buffer time so you're not rushing through crowds stressed
→ Keep eating — travel kills appetite and under-fuelling compromises immunity
→ Hydrate more than you think you need to, especially if flying

None of this is revolutionary. But the athletes who arrive well are usually the ones who treat these as non-negotiables, not afterthoughts.

What's the longest you've ever travelled to a race?

11/05/2026

Three races. One summer. A 100-miler in September.

I won't pretend the start of this build has been smooth — an ankle impingement and a bout of flu meant the first few weeks were more about damage limitation than training. But I've just come through a solid week and I'm starting to feel like an ultra runner again. So here's how I'm thinking about nutrition across the whole summer, starting with the SDW 50k in June. 👇

Right now the biggest focus isn't race-day fuelling — it's the everyday stuff. Ramping up carbohydrates in my general diet so my body can actually absorb and adapt to the increased training load. You can have the most dialled-in race nutrition plan in the world, but if you're chronically under-fuelled in training, you won't make the start line in the shape you need to be.

For the SDW 50k I'm building on what worked at the Arc of Attrition 25, with a few deliberate tweaks — swapping some gels for Tailwind to help with hydration in the heat, and starting to trial Precision products over the next few weeks since Centurion uses them at their aid stations. You don't experiment on race day.

Each race will get its own nutrition plan. I'll share all of it here as the summer unfolds.

If your own race nutrition feels like a weak link — whether that's a specific event or just training in general — this is exactly what I work on with athletes. Link in bio to book a free 15-minute call. 🌿

22/04/2026

George joined my online Marathon Ready course ahead of his first marathon, looking to build a clearer understanding of how to fuel his training and race.

Across the sessions, we covered key areas including long run fuelling, recovery, and race-day strategy — with guidance to help apply this within his usual diet and routine.

He went into race day with a clear plan and executed it well:

• carbohydrate loading in the days before
• regular intake during the race
• consistent hydration

The outcome was exactly what most first-time marathon runners are aiming for — a strong, controlled race where he was able to enjoy the experience from start to finish.

“I was able to just enjoy the run from start to finish which is what I wanted to do for my first marathon. I honestly think you made my marathon experience so much better than what it would've been.”

A good example of how building understanding and having a structured approach to fuelling can support both performance and overall race experience.

If you’re planning your next challenge — whether that’s another marathon, a triathlon or something longer — and want more structure around your fuelling, feel free to get in touch.

15/04/2026

This case study highlights several patterns commonly seen in triathlon and ultra endurance events.

Fuelling strategies are often well planned, with clear targets for carbohydrate intake and energy per hour. However, translating those plans into practice is where many athletes struggle.

In this example, intake fell short of planned targets despite opportunities to eat between disciplines (on helicopter 🚁 transfers!).

This is something I work on regularly with triathletes and ultramarathon runners — using training to practise how fuelling will actually work on race day.

That means taking every available opportunity during sessions to eat, testing different options, and building a strategy that holds up under real conditions.

In addition, while fuelling plans often assume relatively stable carbohydrate intake, in reality intake tends to decline as duration increases. This is particularly relevant in long-distance triathlon and ultra running, where maintaining intake becomes progressively more challenging.

Relying on a limited range of foods can contribute to this. Over longer durations, variety becomes important - both practically and in terms of tolerance.

For athletes preparing for Ironman, 70.3 or ultras, fuelling isn’t just about knowing the numbers. It’s about practising consistently so that race day ex*****on becomes manageable.

If you’re working on improving your fuelling for long sessions or race day, this is something I support athletes with regularly.

08/04/2026

Spring marathon season is approaching quickly. Key races over the next few weeks:

Brighton Marathon – 12 April (4 days)
Manchester Marathon – 19 April (11 days)
Boston Marathon – 20 April (12 days)
London Marathon – 25 April (17 days)

At this stage, the focus should not be on building fitness. The priority is recovery and executing an effective carbohydrate loading strategy.

Carbohydrate loading is often misunderstood. It is not a single high-carb meal the evening before race day, but a structured increase in carbohydrate intake over several days to optimise glycogen stores.

A practical approach:

Begin 48 hours before race day

Day 1: ~6g carbohydrate per kg bodyweight

Day 2: ~8g/kg

Alternatively: up to ~10g/kg across both days for more aggressive loading

Implementation matters. To do this effectively:

Reduce fat and fibre intake to improve tolerance and absorption

Prioritise high glycaemic index carbohydrate sources, including simple sugars where appropriate (e.g. confectionery, juices, sports drinks)

Athletes routinely invest in supershoes for marginal gains. The right nutritional strategy can offer a comparable, if not greater, return on performance.

If you want to approach race day with a clear, structured plan, it’s worth getting this dialled in ahead of time.

06/04/2026

I love running on the trails, even if it's just the local urban ones. It was beautiful out there this morning.
runsessions and I want to share our love of the trails. We have created a small group running workshop where we will share:

- How to adapt your road technique for uneven terrain
- Uphill and downhill skills that build confidence
- Smart pacing strategies (including when walking is the right move)
- Trail-specific fuelling and hydration strategies
- Strength essentials to support injury resilience

We'd love you to join us!

📅 Sat 9 May | 9:45–12:15

📍 Beckenham Place Park

DM for more information and booking

02/04/2026

March has been all about long runs, learning, and launches! 🌼🏃‍♂️

Spring is finally here - course planning, trail runs, and daffodils everywhere. I’ve been diving into The Path She Runs, a personal journey into ultras interwoven with stories about the greats of female ultra running, the science, and the community. It’s been helping me to put my feet up and prioritise recovery.

I was also really excited to see the GB women secure three gold medals 🥇 in less than 30 minutes at the Indoor World Champs. More about Keely's supplement of choice - bicarb - in my upcoming newsletter.

🔗 To subscribe in bio if you're interested.

Mary and I launched our Road to Trail Workshop! It’s happening in May, and early bird pricing ends soon so grab your spot. We were out recceing the route last week (hello, gorgeous daffodils!).

From marathon nutrition sessions to clients tackling marathons & ultras next month, long runs have been everywhere. Here’s to some big spring miles before the tapers kick in!

31/03/2026

If you’re a road runner thinking about moving onto the trails, this is for you.

I’ve been working with running coach Mary .runsessions to create a small group trail running workshop, and it's happening in May!

We both spend a lot of time on the trails and have put together a practical session focused on helping runners transition from road to trail with more confidence.

We’ll cover:
• Adapting road running technique for uneven terrain
• Uphill and downhill skills
• Pacing strategies (including when walking is appropriate)
• Trail-specific fuelling and hydration
• Strength considerations to support resilience

📅 Saturday 9 May | 09:45–12:15

📍 Beckenham Place Park

Small group, practical session on local trails.

DM for more information or see link in bio.

Eat Well Perform Better

21/05/2026

20/05/2026

18/05/2026

15/05/2026

11/05/2026

22/04/2026

15/04/2026

08/04/2026

06/04/2026

02/04/2026

31/03/2026

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