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Replenish and Rise

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BSc Nutrition and Dietetics
MSc Sports Nutrition
Performance Nutrition | Disordered Eating Specialist
121 Consults

14/10/2026

More info below 👇

You are unlikely to need a strict carb load for (a carb load is generally for events lasting longer than 90 minutes). But you DO want to top up your energy stores so you’re starting the race well fuelled.

What do the guidelines say?
 The American College of Sports Medicine (ACSM; Thomas et al., 2016) sports nutrition guidelines suggest 7-12 grams of carbohydrates per kilogram of body weight for the 24hrs pre-event (when the event is lasting less than 90mins)

What that looks like in real life: - 3 carb-rich meals, with carbs making up the biggest part of your plate - 2–3+ high-carb snacks between meals - You could choose lower-fibre swaps such as white rice, pasta or bagels if your gut is sensitive before racing - Easy extras such as juice, dried fruit, granola or a drizzle of honey or jam

Save this for the day before your race and send it to your Keltx buddy 👇

This post is general guidance only and isn’t a substitute for individual advice. Your needs may differ depending on your health, training and any medical conditions. If you’d like a plan tailored to you, my DMs are open.

01/10/2026

Ever wondered what happens once you book in with Replenish and Rise?

I get asked this a lot, so I’ve filmed two quick videos to walk you through it: your initial assessment and your review sessions.

Everything you need to know, so you have a clear idea of what to expect and booking feels a little less daunting.

If you’ve got any questions, drop them below or send me a message 💙

Your first appointment (90mins) is all about understanding you and your goals 🧡

First we will chat through what’s brought you here. We will think about:
- What you’re eating
- Your training and exercise
- Any symptoms or health conditions we need to consider
- Your weekly routine
- Your social circle and support
- Food availability, skills and resources
- What you’ve tried before and how that went

(If you have any symptoms or medical conditions, please make sure you’re also seeing your GP.)

Next, we’ll co-create your goals, so we’re focused on what you want to achieve and you get the most from your support.

Finally, from there, we will build your initial plan. This is always individualised for you, I never give standard plans. For some people, this could look like a more prescriptive meal plan. For others, it could be competition fuelling guidance, portion size guides, or specific goals.

We’ll also think about whether it would help, with your consent, for me to link in with others involved in your care, like your GP, coach, therapist or physio, so you get a joined-up approach.

Swipe across to see how reviews work 👉

After your initial assessment, review sessions (60mins) are where we build on your plan, and there are a few ways to do it depending on what you need 👇

Foundations Review (ad hoc review session) A one-off top-up, great if you’ve been trialling your initial plan and want to check in and fine-tune.

Momentum Package (3 review sessions) Ideal for sport and training, or if you’re just getting started and want support to find your feet.

Transform Package (7 review sessions) For more complex goals, multiple competitions, disordered eating, eating disorders or RED-S, where change takes a bit more time.

Thrive (11 review sessions) The most support. Best for lasting

24/09/2026

Ready to learn about how nutrition can support running?

Join me for an evidence-based online workshop covering all the information you need 🏃‍♀️

Sunday 4th October 2026
Online
6PM
£10
Limited availability on tickets - book using the link in my bio

Hope to see you there ❤️

23/09/2026

See further info below👇

1. Energy first. Under-fuelling is one of the most common things I work with people on. If you have high exercise levels, you will likely need more energy to fuel this.

2. Carbohydrates are what fuels high intensity and/or prolonged exercise. And stores are also limited. This is why sports nutrition guidance focuses on carbs before, during (for some sports), and after exercise to replete and top up your stores.

3. Your “ideal body” might not be your healthy body. The body “ideals” pushed on us by diet culture may not be ideal for your body, and if the pursuit or maintenance of a certain body type comes at the cost of your health, I would recommend reaching out to a GP or healthcare professional.

4. Protein matters, but may not need all the supplements. There are plenty of high protein foods which are often cheaper (milk or soya milk, yoghurt, meat, fish, beans, pulses, nuts) and you may not need supplements. Total amount is also more important than timing here.

5. Hydration is an easy win. Dehydration can affect concentration, coordination and exercise output, with clearer negative effects when losses are more than around 2% of body weight in fluid, easy to reach on a hot or long session.

6. Supplements are the cherry, not the cake. They are poorly regulated, you may not need them, and if you compete in a tested sport, contamination is an issue (look for the Informed Sport logo for batch tested products). Supplement use needs to be tailored to you and your goals.

Send this to a friend who needs to hear it.

General information only. For advice tailored to you, please speak to a qualified healthcare professional.

Thomas et al. 2016 - doi:10.1016/j.jand.2015.12.006 Burke et al. 2011 - doi:10.1080/02640414.2011.585473 Savoie et al. 2015 - doi:10.1007/s40279-015-0349-0 Sawka et al. 2007 - doi:10.1249/mss.0b013e31802ca597 Guest et al. 2021 - doi:10.1186/s12970-020-00383-4 Kreider et al. 2017 - doi:10.1186/s12970-017-0173-z

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