Athlete Nutrition Coach

It’s only an easy 2 hour ride…”

…so I don’t need to eat much, right? ❌

This is one of the biggest mistakes I see athletes make.

A 2 hour training ride might be “easy” from an intensity perspective, but your body is still using a significant amount of energy and that energy needs to be replaced.

For this particular day, we’re looking at around 4,100 calories needed across the day to properly support the training load.

It’s important to understand that easy training still requires fuel.

If you consistently under fuel because a session feels easy, you can end up with low energy availability, which can impact:

- Recovery
- Fatigue & sleep
- Training quality
- Performance
- Adaptation
- Overall health & wellbeing

And the problem is that under-fuelling often doesn’t show up immediately. You might get through the ride feeling fine… but the accumulated deficit catches up with you over time.

The goal isn’t simply to burn calories. The goal is to fuel the work, recover from it and adapt to it.

Fuel your training. Recover properly. Perform better.

Comment ‘Fuel’ for a free onboarding call with our lead nutritionist or complete the form in our bio!

Your genetics don’t determine your potential.

They determine your starting point, not your ceiling. Two athletes can have completely different genetic predispositions, weaker connective tissue, poor methylation, whatever it might be, and both can still perform at an elite level once they know what they’re actually working with.

The mistake most people make is treating genetics as an excuse instead of information. It’s not a life sentence. It’s a map that tells you exactly where to focus, what to supplement, and how to train smarter around your own biology.

Comment GENETICS to run your DNA Core test 👊

Bad recovery vs good recovery. And the difference is bigger than you think.

Same training. Same effort in the gym or on the bike. Completely different outcomes depending on what happens away from it.

Most athletes think more training is always the answer. It rarely is. Poor sleep, underfuelling, skipping easy days, ignoring what the body is actually telling you, all of it quietly cancels out the hard work being put in.

Good recovery isn’t complicated but it isn’t accidental either. It’s consistent sleep, proper fuelling, supplementation built around what your body actually needs, and recovery days that are genuinely easy.

This is exactly what our 360 degree optimisation programme is built around. Functional testing to see what’s actually going on inside. Personalised nutrition and supplementation based on those results. Training and recovery guidance that fits your body, not a generic template.

Because performance isn’t just about what you do in training. It’s about everything you do around it.

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It’s become strangely normal for endurance athletes to feel exhausted all the time.

To train hard, race often, and assume underperforming is just part of the process.

But constantly feeling drained, struggling to recover, or never quite hitting your potential in races usually means something deeper is going on.

Standard blood tests are designed to detect serious illness. They’re not designed to explain why an athlete isn’t adapting to training properly.

Sometimes the issue lies in the gut. If digestion or nutrient absorption is compromised, energy production and recovery will suffer.

Sometimes it’s hormonal. Chronic training stress, poor recovery, or underfueling can disrupt cortisol rhythms and hormone balance.

Sometimes it’s genetic. Your body may simply respond differently to certain fuels, training intensities, or recovery strategies.

That’s why we use functional testing to understand the full picture.

GI Map to look at digestive health and the microbiome.
DUTCH testing to analyse hormone pathways and stress patterns.
DNA Core to personalise nutrition, supplementation and training strategies.

And often, the biggest performance breakthrough comes when athletes finally understand how their body actually works.

If you want to investigate what might be holding your performance back, comment “TEST” or email [email protected].

DNACore

Matters vs hurts your progress. As an elite cyclist, here’s what I’ve actually learned.

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