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Monday 8am - 4:30pm Tuesday 8am - 4:30am Wednesday 8am - 4:30pm Thursday 8am - 4:30am Friday 8am - 4:30pm

HB Nutrition

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I provide nutritional support and coaching in a simple and actionable way. Whatever your goal is I'll work with you to find the best method that suits you.

I offer 1-2-1 nutrition coaching with strategy, support and accountability.

30/09/2026

Protein seems to be everywhere at the moment… and unfortunately, so does the price tag 😭

With protein-fortified foods and shakes becoming more popular, particularly among people using GLP-1 medications who are trying to maintain muscle mass, demand has increased — and that’s having an impact on prices.

But here’s the thing… you really don’t need to rely on expensive protein products to hit your protein target.

There are loads of everyday foods that provide a decent amount of protein without breaking the bank. Chicken, tuna, eggs, Greek yoghurt, lentils, tofu and even frozen options can all be really cost-effective ways to get your protein in.

So I’ve compared the cost of getting 25g of protein from a few different foods to see how they stack up against whey 👀

And there are some pretty big differences…

Protein doesn’t have to be expensive — sometimes the most basic options are the best value. 💪

What’s your go-to cheap protein source? 👇

MuscleBuilding NutritionTips AffordableNutrition WheyProtein HBNutrition

24/09/2026

TAG a mate with dodgy hamstrings

Hamstring Injuries

Hamstring injuries constitute roughly 24% of all injuries in men’s professional football and for some it feels like a perpetual cycle.

Pull up after a late sprint, let it rest until if feels fine. 2-3 weeks later it goes again.

As a workhorse for sprinting and deacceleration. And if you’re an athlete in team sports, hamstring work needs to be a mainstay of your S&C. Quite often, when I’m working with an athlete I see one of a few things:

-lack of strength
-imbalance v quad
-lack of exposure to high forces

This was something and I noticed over at Newport City and have changed a few things to the S&C programme to help overcome this:

-Isometrics for recovery, these can add tension without furthering injury

-Heavy RDL for eccentric loading, Curls for concentric 1-2 times a week

-Encouraging sprinting 1-2 times a week

If you need help programming your S&C or improving your in season nutrition, my monthly coaching packages have you covered. Fill out my free 20 minute consult form from the link in my bio or drop me a DM for more info.

20/08/2026

After a busy summer, being able two write up this testimonial has reminded me of why I do this.

It’s been amazing to see the progress Cole had made over the last few years as he’s progressed through the leagues. When we first started out , the goal was simple. Learn how to eat like an athlete. In working towards this we worked extensively in season on hitting enough protein for recovery and carbs to fuel performance. In the off season we looked at how we could improve body composition in order to ensure we came back into pre season in the best condition possible.

I couldn’t ask for a better client and can’t wait to see what what becomes of the 26/27 season for him.

If you’re wanting to take your own sporting performance to the next level, I offer personalised nutrition plans, S&C training both in person and online.

Drop a DM to book a free 20 minute discovery call to see what you can achieve.

17/07/2026

Getting the lads back on track.

with the high volume of games during preseason, it’s quite easy to pick up little niggles. Without a proper strength and conditioning program, it’s quite easy for these niggles to linger or developed into full-blown injuries.

Great session this week with these two focusing on developing some posterior chain strength as well as introducing them to plyometrics and jump training.

Spaces are still available for one-to-one and small group coaching. Drop a DM for a free consult on how I can help you maximise your preseason.

10/07/2026

Grateful to be able to work with providing S&C and Nutritional support this season.

Working with the players through programming and 1:1 support sessions I’ll be helping the lads off the field maximise their time in the to help with strength, power and injury prevention. Alongside this, I’ll be helping some of them with their nutritional goals, body composition and ensuring that they have all the nutritional supplements they need ready for match day to perform their best.

Can’t wait to see what the 26/27 season brings!

24/06/2026

Before I became an S&C coach, my pre-seasons looked a lot different.

I’d head out and do 5km runs because I thought that was the best way to get fit for football.

I’d spend hours in the gym, usually trying to lift as much as possible, with no real plan.

And I’d almost never do any dedicated speed work.

The result?

I’d turn up to pre-season feeling tired, sore, and not much better prepared for the demands of the game.

What I know now is that effective pre-season training isn’t about doing more. It’s about focusing on the qualities that actually transfer to performance.

For most football and rugby players, that means:

✅ Building strength

✅ Sprinting regularly

✅ Developing the right type of conditioning

If I could go back and give my younger self three pieces of advice before every pre-season, they’d be the ones in this carousel.

Which one do you think most players neglect?

👇 Let me know below.

📲 Share this with a teammate who’s preparing for the season.

🔥 If you want help structuring your own pre-season, comment “PRESEASON” and I’ll send you the details of my pre-season coaching programme.

17/06/2026

A successful season starts long before the first game.

The athletes who perform consistently aren’t relying on talent alone. They use the off-season and pre-season to build the physical qualities that give them an advantage when competition starts.

Over the next 8 weeks, we’ll focus on developing strength, power, resilience and match readiness through a structured coaching process.

This programme is designed for serious team sport athletes who want to enter the season prepared, not playing catch-up.

Included:

• 2 strength training sessions per week

• Optional conditioning programme

• Simple nutrition guidance

• Weekly coaching check-ins

• WhatsApp support

• Individual adjustments based on your sport, schedule and needs

Available online or with a weekly in-person coaching session.

Spaces are limited to ensure every athlete receives the support and attention required.

DM “PRESEASON” to apply.

15/06/2026

Being Injured is rubbish.

Reoccurring injuries are even worse.

Been working with .w.ward through the offseason as he progresses back to the pitch and ready for pre season.

With the off season finished we’ve maximised our time in the gym to build robustness. And now we’re moving into maximising strength and power as we get back to match fitness and up to game speed.

This week I’ll be dropping an 8 week programme.

Designed for footballers and team sport athletes, this 8-week programme takes you from preseason preparation into the first weeks of the competitive season, helping you:

✅ Improve strength and power
✅ Increase speed and acceleration
✅ Build match-ready conditioning
✅ Reduce injury risk and improve resilience
✅ Enter the season feeling fitter, stronger and more confident

Whether you’re aiming to secure a starting spot, return in peak condition, or gain an edge over your opponents, this programme gives you the structure and progression to perform when it matters most.

DM “PRESEASON” to get started. Limited spaces available.

23/10/2025

Big thank you to for having me in today to do some nutrition workshops with their athletes.

Today we focused on delivering a couple of sessions on some of the key nutritional principles underpinning sporting performance including calories, macronutrients and hydration.

It was great to be be able to speak to such a wide range of athletes from a broad spectrum of sports including golf, ice hockey, athletics and table tennis.

Despite a loaded week and being their day off the football team also had an engaging session covering these as they juggle with multiple matches and training sessions with both club and college.

If you’re a sports club or academy who feels like their athletes would benefit from bespoke group sessions on nutrition and recovery, please feel free to free to drop a DM and I can plan a session bespoke to your sport.

Address

Cardiff

Opening Hours

Monday	8am - 4:30pm
Tuesday	8am - 4:30am
Wednesday	8am - 4:30pm
Thursday	8am - 4:30am
Friday	8am - 4:30pm

Telephone

+447790821889

Website

http://www.hb-nutrition.co.uk/

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