SPS Nutrition

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We Specialise in Sport,Exercise & Performance Nutrition,for recreational & elite athletes.

We specialise in Weight Loss, Lean muscle and Performance Nutrition Plans. Some of my Clients have young families and most have busy lifestyles and jobs so our training focuses on improving their over all shape. Smaller Waists, Wide shoulders, bigger arms type of stuff so they look great in a T-shirt or that dress! Because of time issues and sometimes lack of money, we train online so it’s cost effective and can work out anytime, anywhere. Despite what I specialise in, I can help you too whatever your Fitness goals.

01/11/2026

Are you getting everything you need from your nutrition?

You might be hitting your calorie and protein targets, but what about fibre, iron, calcium, magnesium and other essential nutrients?

An SPS Nutrition Analysis takes a closer look at your actual dietary intake and how it supports your goals.

🔸 Energy and macronutrient intake

🔸 Key micronutrients and potential dietary gaps

🔸 Fibre and food quality

🔸 Hydration, training fuelling and recovery

🔸 Practical improvements tailored to your lifestyle

The aim is to identify what’s already working, where your intake could be improved and how to make those changes realistically.

Dietary analysis can highlight potential nutrient shortfalls, although it cannot diagnose clinical deficiencies.

Whether your goal is fat loss, muscle development, endurance performance or general health, a more informed approach can help.

Want to see what your current nutrition looks like?

📩 DM “ANALYSIS” to find out what’s involved and how SPS Nutrition can help.

31/10/2026

Creatine, sleep and perimenopause. New research published this week.

A randomised trial published in October 2026 investigated creatine supplementation alongside resistance training in 51 perimenopausal women.

The training groups completed six weeks of resistance exercise, twice weekly, receiving either creatine or placebo.

The findings:

• Sleep consistency was 7.4 percentage points higher in the creatine group compared with placebo at week six, after adjusting for baseline.

• Prefrontal brain oxygenation also differed between groups.

• Cognitive test improvements were similar, with no additional benefit demonstrated from creatine.

The practical interpretation?

Creatine may have benefits beyond muscle strength and performance, but research into sleep and cognitive function during perimenopause is still developing.

This was a small, exploratory study. Higher sleep consistency does not necessarily mean better sleep quality, and these findings do not establish creatine as a treatment for menopausal symptoms.

Nutrition, resistance training, recovery and individual circumstances should all be considered together.

At SPS Nutrition, dietary analysis examines nutritional intake and supplement use to identify potential gaps and support health and performance.

📩 DM “ANALYSIS” to learn more.

PerformanceNutrition

25/10/2026

Could your antioxidant supplements be limiting training adaptations?

A study by Paulsen et al. (2014) investigated 54 adults completing 11 weeks of endurance training.

Participants received either a placebo or:

• 1,000mg vitamin C daily
• 235mg vitamin E daily

The findings?

High-dose supplementation reduced increases in certain muscle adaptation markers, including COX4 and cytosolic PGC-1α.

Interestingly, VO₂max still improved by approximately 8% in both groups.

The science: Reactive oxygen species (ROS) aren’t simply damaging by-products of exercise. They also contribute to cellular signalling involved in training adaptations.

Reducing these signals through high-dose supplementation may interfere with some adaptations.

The takeaway:

✔ Prioritise antioxidant-rich foods.
✔ Avoid unnecessary high-dose supplementation.
✔ Assess your nutritional intake before adding supplements.

Are your nutrition and supplements supporting your training?

📩 DM “ANALYSIS” to discover how an SPS Nutrition Analysis could identify potential gaps in your diet and support your performance.

Research: Paulsen et al. (2014), The Journal of Physiology.

23/10/2026

25g of protein doesn’t always provide the same amount of leucine.

Leucine is an essential amino acid involved in activating mTORC1, a key signalling pathway regulating muscle protein synthesis (MPS).

Different protein sources provide different leucine concentrations.

Approximate leucine per 25g of actual protein:

🥛 Whey: 2.7g

🍗 Chicken breast: 1.9g

🥚 Whole egg: 2.2g

🌱 Pea protein isolate: 1.8g

Does this mean plant protein is less effective?

Not necessarily.

A 2024 study by Lim et al. found that a leucine-fortified pea/canola protein blend stimulated short-term MPS to a similar extent as whey protein.

The unfortified blend produced a lower response.

The practical takeaway:

✔ Total daily protein intake remains important.

✔ Consider leucine and essential amino acid content.

✔ Plant proteins can support muscle growth when consumed in appropriate quantities and combinations.

Protein quality involves more than the number of grams on a nutrition label.

Want to understand your own nutritional intake?

An SPS Nutrition Analysis examines protein intake, macronutrients and potential micronutrient gaps to help support health, recovery and performance.

📩 DM “ANALYSIS” to learn more.

Research: Gorissen et al. (2018); Lim et al. (2024).

22/10/2026

🦴 90 minutes of cycling can increase markers of bone resorption.

Research involving 32 trained female cyclists found that consuming a calcium-rich breakfast before a 90-minute cycling session reduced the exercise-induced rise in PTH and CTX, a marker of bone resorption.

The science behind it:

During prolonged exercise, blood ionised calcium can temporarily decrease.

This stimulates parathyroid hormone (PTH), which helps regulate calcium availability and can increase bone resorption.

Interestingly, a calcium-rich pre-exercise meal reduced this response in the study.

These were short-term changes in blood markers, not proof of improved long-term bone health.

Practical considerations:

✔ Assess your daily calcium intake.

✔ Ensure sufficient vitamin D and overall energy intake.

✔ Consider bone health alongside your training demands, particularly in endurance sports.

The study used approximately 1,350mg of calcium before exercise, not a general recommendation for every athlete.

Are there gaps in your current nutrition?

An SPS Nutrition Analysis assesses your dietary intake, including macronutrients, micronutrients and fuelling strategies, to identify opportunities to improve health, recovery and performance.

📩 DM “ANALYSIS” to learn more.

Research: Haakonssen et al. (2015), PLOS ONE.

21/10/2026

🩸 Could training reduce how much iron you absorb?

A 2022 study of 28 trained runners found that a ~99-minute run reduced iron absorption from a meal eaten two hours later by 36% compared with a rest day.

One possible explanation is hepcidin, a hormone that regulates iron absorption. Strenuous exercise can temporarily increase hepcidin, limiting iron uptake through the gut.

Iron supports:

🔸 Oxygen transport
🔸 Aerobic energy production
🔸 Endurance performance

Athletes with low iron stores may be more vulnerable during heavy training.

Practical tips:

✔ Eat enough iron-rich foods
✔ Pair plant-based iron sources with vitamin C
✔ Maintain adequate energy intake
✔ Consider blood testing if unexplained fatigue persists

This reduction was observed in one study of runners with low iron stores, so individual responses may vary.

Want to identify potential gaps in your nutrition? An SPS Nutrition Analysis reviews your macronutrients, micronutrients and fuelling strategies to support health, recovery and performance.

📩 DM “ANALYSIS” to learn more.

Research: Barney et al. (2022), The Journal of Nutrition.

20/10/2026

Protein + carbohydrate pairings don’t need to be complicated.

The same core foods can work across different goals. What changes is the portion size, timing, energy intake and training demand.

➡️ Bulking: higher-energy combinations to support muscle gain
➡️ Cutting: high-protein, filling meals with controlled calories
➡️ Pre-workout: easy-to-digest carbs + protein
➡️ Post-workout: protein for repair + carbohydrate to restore glycogen
➡️ Before bed: protein-focused options to support overnight recovery
➡️ Gut health: fibre-rich carbs, fermented foods and dietary variety

There is no single “perfect” meal.

The aim is to build practical, repeatable meals that match your training load, appetite, tolerance and goal.

Keep protein consistent.
Match carbohydrate to demand.
Choose foods you digest well.
Adjust portions to suit the goal.

Save this for meal ideas.

15/10/2026

A gel that works during steady running may feel very different during HYROX.

High exercise intensity, impact, abdominal pressure and a concentrated carbohydrate dose can all influence gut comfort. That means gel timing should consider the station coming next, not simply the clock.

Practical starting points to test:

⚡ Early in the 1 km run after burpee broad jumps
⚡ Early in the run after the row
💧 Use water according to the gel formulation and your rehearsed plan

If you are prone to nausea, consider avoiding a large carbohydrate dose immediately before:

➡️ Sled push or pull
➡️ Burpee broad jumps
➡️ Sandbag lunges
➡️ Wall balls

These are practical strategies, not proven “optimal” HYROX timings. Research supports the underlying gut physiology, but individual stations have not been directly studied.

Test the exact product, dose, fluid and timing during full simulations. Record energy, pace and stomach comfort, then adjust before race day.

For individual HYROX nutrition, body-composition and performance support, contact .

Address

Cross Hands

Telephone

+447811150271

Website

https://www.trainerize.me/profile/webfitwales/Rhys.Lewis/, http://www.SPSnutrition.co.uk/

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