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Practitioner Insight Webinar - was great to learn from one of the best working in the elite world of Premier League Foot...
23/10/2026

Practitioner Insight Webinar - was great to learn from one of the best working in the elite world of Premier League Football.

✅ Day to Day Operations
✅ Food Provision
✅ Player Education
✅ Nutrition Strategies around Match-Day
✅ Team and Individual Player Considerations

20/10/2026

I've discussed the importance of meeting fuelling and recovery demands recently and this 90 second video discusses why it's so important - not only for performance, but more importantly health!

For some teams, at all levels, playing 3 games in a week is becoming the norm! For example, elite teams competing in Eur...
13/10/2026

For some teams, at all levels, playing 3 games in a week is becoming the norm! For example, elite teams competing in Europe and Northern League teams playing Saturday - Midweek - Saturday.

During such periods, optimal recovery is essential and fuel intake needs to meet demands. With this in mind, the primary aim is to maximally stimulate muscle and liver glycogen (stored carbohydrate) recovery. Carbohydrate is THE primary fuel source and stores can be depleted after games and thus need to be refilled between games.

Protein is also an important nutrient to help facilitate muscle repair, muscle damage occurs during games - think about the impact of tackles, twisting and turning aspect of the game, jumping and the simple task of running all contribute towards this. Thus, a protein intake of 1.6-2g/kg BW per day is suggested.

Supplements can also play a role in further aiding recovery (i.e., supporting muscle repair, supporting glycogen resynthesis, reducing inflammation). Such supplements can include Whey, Creatine, Omega 3 and Tart Cherry.

I can't stress enough the impact nutrition can have during congested fixture periods, not just from a performance perspective but also in terms of reducing injury risk (which can be heightened due to the limited time between games).

So, if you want to maximise your minutes on the pitch, especially during such periods, get in touch and we can put strategies in place to take your game to the next level!

Carbohydrate is THE key fuel source for fuelling football performance!Current carbohydrate guidelines for match-play are...
08/10/2026

Carbohydrate is THE key fuel source for fuelling football performance!

Current carbohydrate guidelines for match-play are..........

✅ Match Day -1: Consume 6-8g/kg bodyweight to optimise muscle and liver glycogen stores. (e.g., 75kg player = 450-600g carbohydrate)

✅ Pre-Match Meal: Consume 1-3g/kg bodyweight 3 hours before kick-off.

✅ During the Match: Consume 30-60g/hour to help delay the onset of fatigue.

It's known that optimal carbohydrate intake around match-play aids performance, both from a physical (distance covered, running intensity) and technical (improved passing, dribbling, shooting) perspective, especially in the second half!

Recent studies have shown that most players, even at the elite level, do not consume the recommended amounts of carbohydrate in preparation for a match* AND during match-play.**

* Anderson et al. (2017): carbohydrate intake of ~4g/kg BW on match day -1.
** Kasper et al. (2024): carbohydrate intake of ~17g/hour during a match.

Are you meeting these current carbohydrate recommendations for match-play?

Caffeine is commonly used in team sports (i.e., Football, Rugby), it's known that intakes at around the 2mg/kg bodyweigh...
25/09/2026

Caffeine is commonly used in team sports (i.e., Football, Rugby), it's known that intakes at around the 2mg/kg bodyweight mark can improve cognitive function, thus enhancing performance.

However, Prof. Graeme Close has discussed how we (Performance Nutritionists) may be getting the use of caffeine wrong.

Consider.........

- Habitual intake can be high for some players,

- Adrenaline can be high pre game, this can be due to excitement or anxiety.

Now ask, for such players, will taking caffeine pre-game positively or negatively affect performance?

The answer is that it will most likely negatively affect performance - the player will be overstimulated, adrenaline will be raised further!

With this in mind, Graeme suggests that a more optimal use of caffeine may be at half time!

The reasoning behind this is although adrenaline can be high pre-game, the opposite can often be said for players heading back out for the second half. They can feel a little 'flat' as they didn't want the first half to end, also feel more calm and relaxed having being sat in the changing room.

With products like caffeine melts and gels now available that have a more immediate effect, taking such a product at half-time can provide a lift, improve focus and improve work capacity for the second half - ultimately, this strategy may be a better option for some to get the most from caffeine, and optimise performance.

It's a strategy that I've used with some players now with great success.

If you have any questions regarding this post or you're thinking of including caffeine in your game-day strategy please get in touch.

As a Performance Nutritionist working in sport, I'm often asked what it is I do.I think this definition (of a Sport Nutr...
23/09/2026

As a Performance Nutritionist working in sport, I'm often asked what it is I do.

I think this definition (of a Sport Nutritionist by Prof. Graeme Close, Dr. Andreas Kasper, Prof. Neil Walsh and Prof. Ron Maughan) is the best explanation I've come across.

Are you looking to boost your athletic performance, recover faster, or take your training to the next level?Hi, I’m Mark...
21/09/2026

Are you looking to boost your athletic performance, recover faster, or take your training to the next level?

Hi, I’m Mark Halfpenny, a specialist in Sports Nutrition dedicated to helping athletes of all levels fuel their potential.

My approach is grounded in high-level education and evidence-based science. I’ve completed certifications and training with:

- Mac-Nutrition

- The Institute of Performance Nutrition (IOPN)

- The Football Science Institute (FSI)

I’ve had the privilege of learning from and being mentored by some of the leading figures in performance nutrition, including Martin MacDonald, Dr. Laurent Bannock, Dr. James Morehen, and Prof. Asker Jeukendrup.

Over the years, I’ve worked with a broad range of athletes—from everyday sports enthusiasts looking to optimise their training, to semi-pro football players aiming for peak match-day performance, all the way to an international gymnast competing at the highest level.

I tailor nutrition strategies to meet your specific physical demands and goals. Nutrition isn't one-size-fits-all—it's about finding what works for your body and your sport.

Get in touch today to chat about how we can optimise your nutrition and level up your performance!

"Of all the sciences, nutrition may have more to offer the athlete than any other!"This is a quote from Ron Maughan and ...
28/08/2026

"Of all the sciences, nutrition may have more to offer the athlete than any other!"

This is a quote from Ron Maughan and Louise Burke; I know that you may think I'm biased but I honestly think it's true, especially when it comes to football.

There's not many things that can have such a profound effect............

❌ If you go into a match underfuelled, you will fatigue early.
❌ If you don't get your long-term nutrition right, body composition will be compromised.
❌ If you don't get your post-game nutrition right, recovery will be impaired.

The above are just a few examples of how nutrition can impact performance!

If you feel there are areas within your current nutrition strategies that may be improved (e.g., fuelling, recovery), please get in touch.

ARE YOU FUELLING EFFECTIVELY DURING A GAME?It's often debated how much carbohydrate football players should be consuming...
17/07/2026

ARE YOU FUELLING EFFECTIVELY DURING A GAME?

It's often debated how much carbohydrate football players should be consuming during a game. However, a recent study performed at a Premier League Football Club showed that 81% of payers failed to meet the 60g per hour recommendations, in fact, the typical intake was only around 17g per hour!

The main reason for this low intake was that players prefer to "drink their fuel" via sports drinks, but players typically drink to thirst and therefore don't drink enough to meet their needs, and this is understandable as the volume required may lead to the player feeling 'heavy and/or suffering with gastrointestinal issues.

So, with this in mind, I typically suggest separating fuelling and hydration. For example, at half-time, using "highly concentrated" carbohydrate shots or gels to fuel and then drink to thirst using water or a sports drink (extra carbohydrate too) for hydration.

The benefits of fuelling effectively during a game can include:

✅ Delay fatigue
✅ Perform more high-intensity sprints
✅ Improve and maintain concentration
✅ Maintain ability to perform key skills (i.e., dribbling, passing, shooting)

NOTE: Fuelling strategies, such as those discussed should be practised during training before being used in games, so it can be fine tuned and avoid any unwanted side-effects during a game.

Also, any supplements/sports foods used should be Batch Tested (i.e., registered with Informed Sport).

If you have any questions regarding this, or you want to optimise your in-game fuelling strategy, get in touch!

Always looking to stay up to date!Excited to announce that I've been accepted on to Football Science Institute's new Mas...
06/03/2026

Always looking to stay up to date!

Excited to announce that I've been accepted on to Football Science Institute's new Master Advanced Football Nutritionist Course.

Directed by Professor Graeme Close and Dr Anja Horina, it's a 12-month program addressing nutrition applied to football - from physiological foundations to real-world implementation.

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Landseer Drive
Billingham

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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