Bespoke Coaching

Call Directions Contact the business

Bespoke Coaching Specialise in nutrition, exercise and lifestyle coaching working with a range of clients goals from

Athletes often have high calorie needs on top of specific requirements for certain macronutrients and micronutrients to ...
12/10/2026

Athletes often have high calorie needs on top of specific requirements for certain macronutrients and micronutrients to fuel performance, aid recovery and keep on top of their well-being.
It may seem that hitting these requirements can be expensive business but it certainly doesn’t have to be especially in a cost of living crisis we are experiencing. 𝗧𝗵𝗲 𝗸𝗲𝘆 𝗶𝘀 𝗽𝗹𝗮𝗻𝗻𝗶𝗻𝗴 𝗮𝗻𝗱 𝗮𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀 𝗼𝗳 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗯𝘂𝘆.
First, a foundation is the food shop because if the food is not in the house. It can’t be eaten.
Then before doing the shop. Have a shopping list made out as this avoids sporadic buying which often ends up with food wastage and wasted money.
Then within that food shop. The essentials need to be the focus.These essentials can be broken down into…
🍝Carbohydrates: Fuels performances.
🍗Protein: Helps build muscle, aids recovery and supports well-being.
🥑Fats: Promotes health whilst also being a energy source.
The amounts required of each can be specific to the athlete factoring in their body composition, intensity of their sport and overall training load but swipe across to see budget friendly staples that should be included in an athletes cupboards.
Take note that these are from a budget friendly supermarket in Aldi but shop around and don’t just reach for the brand names with the fancy packaging. Shops like Aldi or Lidl’s own branded foods are often the exact same quality, but up to 50% cheaper compared to brand name products
Share this with someone you know will get value from it.

Stress can often get a bad name but not all stress is bad. In fact, when we train. We voluntarily put our body under str...
06/10/2026

Stress can often get a bad name but not all stress is bad. In fact, when we train. We voluntarily put our body under stress to stimulate positive adaptations. That’s how we get stronger, fitter, and more robust.
The issue is that our brain isn’t able to tell the difference between voluntary and involuntary stress.
Training, work, relationships, sleep, nutrition ,mental health, physical health, and more all contribute to our overall stress load (allostatic load).
If we’re not careful. We can have more stressors than we can tolerate and/or positively adapt from which then leads to chronic fatigue, injury or other health issues. This is why it's important we manage our stress bucket.
Swipe across to see how nutrition & sleep can be a big influence on allowing you tolerate greater stress both physically and mentally which will not only allow you train harder without breaking down. It will allow you keep on top of your overall well-being.

Over the last year. Peptides talk is everywhere with promises ofbfaster recovery from injury, greater muscle gain, easie...
01/10/2026

Over the last year. Peptides talk is everywhere with promises ofbfaster recovery from injury, greater muscle gain, easier fat loss and better sports performance.

However just because there is so much talk and they are easy to buy online. Does not mean they are effective, come without risks or even permitted within your sport.
Swipe across to learn more and send it to an athlete you think needs to hear this information.

When working with underage teams with Cork GAA Official and underage athletes with Bespoke Coaching . Parents/Guardians ...
22/09/2026

When working with underage teams with Cork GAA Official and underage athletes with Bespoke Coaching . Parents/Guardians are the key stakeholders in their development.
👏They are likely their first coaches out the back garden.
👏They take them to training/matches
👏They are their biggest fans.
👏They help shape their attitudes.
👏They help keep them healthy.
Along with numerous other responsibilities. A key one in their athletic development is they help ensure they have proper nutrition.
This is why when working with young athletes. I look to include the parents/guardians.
Swipe across to see some of the fundamentals we look to go through with parents and share this with someone you think it will help.

The supplement industry is a billion euro industry (and rising) and despite a range of different products on the market ...
17/09/2026

The supplement industry is a billion euro industry (and rising) and despite a range of different products on the market claiming numerous benefits. There is a lot of crap out there that you can be wasting your money on especially without real context behind taking it.

Looking at it from a performance perspective. Swipe across to see my top 4 supplements that are proven to work when it comes to being performance aids. (This is not to say there are other supplements that can be useful but often these are situation dependent such as nootropics, collagen, cherry juice to name a few)

Some athletes can make the mistake of thinking that feeling full is them being fueled. However this is not the case and ...
15/09/2026

Some athletes can make the mistake of thinking that feeling full is them being fueled. However this is not the case and can actually be a cause of under-fueling for a match, event or training session.
As an athlete. You should never be bloated or too full before games, events or training. Instead with some strategic planning. Your fuel tank can be filled up without being bloated or uncomfortably full.

Swipe across to see common mistakes I see in meals and some simple swaps you can do on match day and around training to fuel properly.

A week doesn't go by where we don't hear of another ACL injury in some sport.The rehab journey can be a tedious process ...
08/09/2026

A week doesn't go by where we don't hear of another ACL injury in some sport.
The rehab journey can be a tedious process bur having a strong support network in a quality Physio and S & C being vital to your recovery.
Another key element will be your nutrition and ensuring your body has the right resources at each stage to aid recovery.
Swipe across to see how to set up your nutrition to enhance your recovery from pre surgery right up to returning to play.
#

August never looked so good (well mostly) with the camera roll summing it up.Still the boss of wall-ball in the O Sulliv...
01/09/2026

August never looked so good (well mostly) with the camera roll summing it up.
Still the boss of wall-ball in the O Sullivan house even with one hand

Address

Cork

Telephone

+353851143850

Website

Alerts

Be the first to know and let us send you an email when Bespoke Coaching posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Bespoke Coaching:

Shortcuts

Share

Category