Nutrition study.... Athlete A - Female, 40 years old.

Here we have the first of our nutritional case studies. Where we will break down the common problems we see to show that you are not alone.

Nutrition plays a critically important role in the performance and overall well-being of runners. This is particularly relevant when considering Relative Energy Deficiency in Sport (RED-S). RED-S is a condition in which an individual's energy intake is insufficient to meet the demands of their training and activity levels. It can have detrimental effects on health and performance, particularly in endurance athletes such as runners.

For racing cyclists, the winter season can often be seen as the perfect time to push themselves to the limits and improve their performance. However, it is vital to recognise the importance of taking time off during this period. Winter is an ideal opportunity for racing cyclists to rest, recover, and focus on the bigger picture of their long-term development and success. In this article, we will explore the benefits and reasons why it is crucial for racing cyclists to take time off in the winter.

Every female athlete is different. It is clear that the menstrual cycle influences performance in some women.

Creatine is a popular dietary supplement often used by athletes to enhance their performance. While it is commonly associated with strength and power activities, such as weightlifting or sprinting, it can also be beneficial for endurance-based sports like bike racing. Here's some information to consider.

Strength training is an essential component of a well-rounded cycling training program. It can help improve your power, endurance, and overall performance on the bike. Here are a few tips to consider when incorporating strength training into your routine for cycling.

For endurance athletes, managing fat intake is crucial for optimal performance and overall health. Here are some recommendations to consider.

Beta alanine is a popular dietary supplement known to enhance athletic performance, but does it work for endurance athletes?

Proper nutrition is crucial for bike racing, as it helps optimise performance, endurance, and recovery. Here are some key tips for fueling your body effectively.

Coaching can be extremely beneficial for new endurance athletes in various ways. Here are some ways coaching can help.

Navigating group speak for those new to Endurance Sport. Whether it is running or cycling, as a newbie I'm sure you'll experience the exact same, genuine well meant advice from club mates, friends and family members. As I say, well meant but all just adds to the confusion. Let's break it down and make some sense of it all with some basic steps to follow.

Lets simplify Protein intake for the endurance athlete. No fancy science, just the basics to help build an understanding of how and why protein may be important for you.

Consuming adequate quantities of carbohydrate, tailored to daily activities, ensures that an athlete can fuel for, and recover from exercise. The aim of this approach is to help the athlete to perform at their best both mentally and physically.

Strength training is becoming more common in endurance athletes these last few years, and rightly so. What should it look like? Let's look at some recent research and see how it might work for us.

We recently posted a poll on Instagram, The results were as expected.... Confused! Let's break it down further and try to clarify some myths.

We often speak about unhealthy relationships with food, but rarely do we put our training into this box. In this blog Jon questions why this isn't spoken of more as it is something he see's very often as a sports scientist and coach.

Jon recently met up with the guys from the No Club Run Club to chat all things running and nutrition.

Every coach-client relationship we have is unique. The day to day relationship is driven by the needs of you the client. All of the sessions are bespoke to you and your current needs. We do not believe in off the peg packages when working 1-1.

Sick and tired of guessing your way through your daily intake to try and recover and fuel during your training?Sounds familiar? You are certainly not alone. We can help you create a clear nutritional programme to achieve your goals, regardless of what they may be. It can and should be simple, regardless of the noise you see on social media and hear during and after training sessions down at your local club. 

The new @SENPRO app we use with our nutrition clients is fully up and running now. SENPRO is your personal sports nutrition hub. Here you can connect with us quickly and easily awhile accessing powerful tools & resources to help you achieve your health and performance goals.

The decline of performance could be attributed to age, gender, and it may even be event specific. It still doesn’t soften the blow. We’ve seen evidence of this backed up in the literature numerous times, but is this the nail in the coffin? How inevitable is this and what can we do about it?