PERFORMANCE NUTRITION

There is often a lot of misleading information and poor guidance when it comes to nutrition, promoting a healthy lifestyle, how best to recover from exercise and knowing who to trust and invest your time and money with. My aim to to bridge the gap between theory and practice. I am to cater to your individual needs whilst adopting an evidence-based approach. Whether your goals are weight loss/gain, weight management, managing energy balance, managing a specific dietary condition, or looking to make marginal gains with your exercise performance, I can offer you a variety of comprehensive and tailored services that meet your individual needs. 

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If you have any questions regarding the services below or on how to create your personalised performance package, please do not hesitate to contact me.

Nutrition Coaching Memberships

This service has been updated this year, 2021, including two brand new membership pathways. The updated and new memberships are designed to cater to more individuals with unique circumstances. Whether you’re looking to: make adjustments to your body composition, improve energy balance, promote health, reduce or manage injuries or make marginals performance developments, there is a pathway for you. Please see the options below for more information.

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Amateur Nutrition Membership
Performance Nutrition Membership

1st 3 months = £106.66 p/m
(includes £35 sign-up fee and £45 for 60 minute initial consultation)

2nd 3 months = £80.00 p/m

  • Full access to *SENPRO software:

    • Access to over 100 recipes

    • Update body metrics, easily and quickly using computer or phone desktop.

    • Comprehensive food planner

    • Private messenger.

    • Personalised habit tracker

    • Access to consultation notes.

  • Advice and guidance around safe supplement use plus the provision of personalised supplement resource protocols.

  • Weekly performance nutrition notes to reflect weekly training plans e.g. inputting training schedule on SENPRO to receive examples of fuelling around training and competition or performance notes against training plans on TrainingPeaks​ (note: training plans/sessions must include the following information: time of day of when the session(s) take place, intensity (RPE scale or VO2max), thresholds, target HRs, training zones, environment, duration and objective of the training session(s).

  • Personalised macronutrient targets to reflect health and performance.

  • Tailored performance nutrition plans for injury prehabilitation/rehabilitation

  • Be held accountable for actions and decision-making related to your dietary practices.

  • 1 x monthly 1hr check-in (via Zoom, FaceTime, or audio call)

  • WhatsApp contact: Monday to Thursday (0800-1600). Contact time also provided on event weekends.

 

*For more information on SENPRO, please see attached slide show, below.​

1st 3 months = £176.66 p/m
(includes £35 sign-up fee and £45 for 60 minute initial consultation)

2nd 3 months = £150.00 p/m

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  • Full access to *SENPRO software.

    • ​Access to over 100 recipes

    • Update body metrics, easily and quickly using computer or phone desktop.

    • Comprehensive food planner

    • Private messenger.

    • Personalised habit tracker

    • Access to consultation notes.

    • Receive practical food-first recommendations regarding pre, during and post-exercise fuelling/refuelling.

    • Be held accountable for actions and decision-making related to your dietary practices.

    • Advice and guidance on safe supplement use.

    • Personalised maconutrient targets

  • 1 x monthly 30 minute check-in (via Zoom, FaceTime, or audio call)

  • WhatsApp contact:  Tuesday & Thursday only between 0700-0900 (replies within 12hrs)

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*For more information on SENPRO, please see attached slide show, below.

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Club/Team Performance Nutritionist

Services can include:

  • Personalised nutrition plans for injury rehabilitation

  • Content development e.g. personalised team/club blogs; pre, inter or post competition 1-2-1 fuelling/refuelling, webinar delivery, WhatsApp contact, 1-2-1 check-ins, sports injury management 

  • Match day attendance e.g. pre, inter and post-game fuelling/refuelling

  • Cooking workshops: face to face or via zoom.

 

*Prices may vary. Please contact me for further information.

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As your team/clubs performance nutritionist, I can conduct 1-2-1 assessments to identify individual strengths and areas for improvement of players dietary practices to developing evidence-based content that aims to enhance both health and performance. 

 

My approach to working with athletes looks at educating athlete/players on their personalised dietary practices to be able to work independently on their own performance nutrition. 

Dietary Analysis

This service aims to explore your current dietary practices via the completion of a food diary. The comprehensive analysis will include the use of new performance nutrition software, SENPRO, to help identify strengths and areas for improvement(s) regarding your dietary practices. The use of SENPRO will provide macronutrient (carbohydrates, fats and proteins) splits. These will be used to help assess energy balance against current your current training schedule. The standard analysis pathways do not include the use of SENPRO. Instead, the analysis will be completed using expertise against your current exercise and dietary practices. The results will support the development of personalised evidence-based feedback to begin promoting both your health and performance.

 

Please see the tables below for the different options available.

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Comprehensive 7 Day Dietary Analysis

Service includes:

  • SENPRO Software

  • Analysis of key contributors

  • Food & training diary assessed against current training schedule.

  • Full report emailed to you on completion of the follow-up consult

  • 30 minute follow-up consult

£160.00

Standard 7 Day Dietary Analysis

Service includes:​

  • Analysis of key contributors.

  • Identification of current strengths and areas of improvement.

  • Food diary assessed against current training schedule.

  • Full report emailed to you on completion of the follow-up consult

  • 30 minute follow-up consult

£125.00

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Upon completion of your dietary analysis, a full report will be sent to you.

Body Composition: Skinfold Assessment

This assessment is conducted by myself to measure the amount of subcutaneous fat you have. This assessment is one of many I carry out to help inform my practice by tailoring and personalising your performance nutrition. 

 

The skinfold assessment includes a range of measurements taken from multiple landmarks of the body. These measurements include:

1.  8 skinfold measurements

2. 7 girth and breadth measurements

3. Height & weight

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It is recommended that this assessment be conducted every 2-4 weeks to closely monitor changes in body fat levels. 

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The assessment will take 30 minutes.

Fee: £45 per assessment

Once you are signed up to one of my membership plans and your SENPRO account is activated, we can record and store all your metrics here. Visuals of this can be seen below.

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Event Support

This unique and incredibly rewarding service can provide much more than just on the day event support. This service can provide psychological support, personalised 'on-the-day' nutrition advice, remove thinking time on your behalf to engage your focus on the task at hand to give you that extra edge over other athletes. Event support is designed to suit the characteristics of your event and the support you require. For more information on this service, please get in touch. 
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Performance Nutrition Content Development

Services can include:

  • Blog writing

  • School content e.g. position statements for adolescent athletes

  • Personalised nutrition content for fitness, health and/or exercise professionals programmes

  • Guest speaking

  • Cooking workshops: currently offered remotely via Zoom

 

I welcome invitations to collaborate with registered Sport, Exercise and Health professionals e.g. Certified Personal Trainers, and Registered: Physiotherapists, Chiropractors, Osteopaths, Physiologists & Psychologists.

Please see some examples below of personalised performance nutrition content I have developed for school departments/sports teams, magazines and sports academies.

 

*Prices will vary. Please contact me for further information.

Personalised Performance Nutrition Travel Guide for a jet-setting athlete
Performance Nutrition Training Guide for the Mallorca 312 - in Collaboration with RideHarder
Football - Personalised Match Day Plan
Hockey - Personalised Hockey Tournament Fuelling
Magazine Article
Podcast
Blog Writing
Personalised Hydration Recommendations
15 Week School Human Performance Project
Performance Nutrition Seminer
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Corporate Consultancy

 Services can include:

  • Delivery of sports nutrition webinars

  • 1-2-1 consultations

  • Individual target/goal setting

  • Access to comprehensive performance nutrition software (SENPRO).

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*Prices will vary. Please contact me for further information

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