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ProPlants Nutrition 🌱 ProPlants Nutrition empowers you to thrive with science-backed, plant-based nutrition.

⛽ Giving your body the proper nutrition to support daily movement outside of training and competition is a vital step to...
25/08/2026

⛽ Giving your body the proper nutrition to support daily movement outside of training and competition is a vital step towards achieving peak performance.

When it comes to calorie expenditure, it's easy to overlook everyday movements like walking, gardening, housework, and simply fidgeting which can burn significant calories over the course of the day. 

Over time, when your nutrition doesn't keep pace with your energy output, that shortfall in energy can drain your athletic performance, slow your recovery, increase your injury risk, and leave your immune system vulnerable.

From a performance perspective, avoiding under-fuelling is vital! However, this isn't just about eating more—it's about strategically choosing nutrient-dense foods that support your unique athletic goals 🚴🏊🏃🏋️

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🌱 I'm Simon, owner of ProPlants Nutrition, and I'm a former professional footballer turned vegan sports nutritionist.

🏆 I help individuals to achieve peak performance with nutrition advice tailored to meet their unique goals.

📋 I offer personalised nutrition plans designed to optimise exercise performance using key strategy's for fuelling before, during and after exercise, hydration, and recovery.
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While caffeine causes a temporary spike in cortisol, fears over your morning coffee wrecking your hormones are overblown...
09/08/2026

While caffeine causes a temporary spike in cortisol, fears over your morning coffee wrecking your hormones are overblown. 

Moderate daily intake won't cause chronic hormonal issues—and it's actually linked to long-term health benefits including lowering your risk of type 2 diabetes, stroke, heart failure, and coronary artery disease.

Coffee can also benefit athletes by reducing perceived efforts and fatigue whilst ramping up alertness.

However, energy drinks and caffeine supplements can lead to negative health effects as high doses of isolated caffeine can spike blood pressure and trigger irregular heart rhythms.

Individual genetics and tolerance affect how you might respond to coffee, but for most people, coffee can be an enjoyable daily habit with potential health and performance benefits🤸🚴🏋️

References; PMID: 42473796, PMID: 33388079

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🌱 I'm Simon, owner of ProPlants Nutrition, and I'm a former professional footballer turned vegan sports nutritionist.

🏆 I help individuals to achieve peak performance with nutrition advice tailored to meet their unique goals.

📋 I offer personalised nutrition plans designed to optimise exercise performance using key strategy's for fuelling before, during and after exercise, hydration, and recovery.

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Honey isn’t a health food, and it certainly doesn’t possess performance superpowers!Despite what marketing claims sugges...
03/08/2026

Honey isn’t a health food, and it certainly doesn’t possess performance superpowers!

Despite what marketing claims suggest, it offers no unique health or performance benefits for athletes compared to other simple carbohydrates.

Whilst raw honey does contain trace antioxidants and enzymes that regular table sugar lacks, the amount found in a standard serving is negligible. 

To get any meaningful health benefits from those compounds, you’d have to consume far more sugar than is recommended for a healthy daily intake because honey is still roughly 80% sugar. 

The truth is It carries a nearly identical caloric and metabolic load to refined table sugar—meaning overconsumption can still lead to excess calories, weight gain, and dental issues. 

If you want to naturally sweeten your food in a healthy way, skip the liquid sugar and reach for whole fruit instead. You’ll get the sweetness you crave, packaged alongside health-promoting fibre, vitamins, minerals, and antioxidants 🥝🍅🍎🍑🍊🍓🍒🍇🫐

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🌱 I'm Simon, owner of ProPlants Nutrition, and I'm a former professional footballer turned vegan sports nutritionist.

🏆 I help individuals to achieve peak performance with nutrition advice tailored to meet their unique goals.

📋 I offer personalised nutrition plans designed to optimise exercise performance using key strategy's for fuelling before, during and after exercise, hydration, and recovery.
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Whether you’re heading on that well-deserved holiday, nursing a stubborn injury, or just dealing with life getting in th...
27/07/2026

Whether you’re heading on that well-deserved holiday, nursing a stubborn injury, or just dealing with life getting in the way—taking a break from training won't make your hard-earned muscle disappear.

Between moving into a new house and an endless to-do list, I’ve had to step back from training over the past couple of weeks.

Years ago, the alarm bells would’ve gone off, worrying that missing gym time meant losing all my hard work. But with experience—and the backing of science—I don't stress over these short breaks anymore. What really matters is long-term consistency and learning to live with less rigidity.

Changes to the appearance of muscle during a deload or holiday are mostly due to a temporary loss of stored muscle glycogen and water. Once you start training again these stores replenish quickly, restoring your usual muscle fullness.

To preserve muscle during training breaks, it helps to engage in low-impact movements like hiking, swimming, or active hobbies and prioritise protein intake.

Muscle tissue undergoes constant breakdown and synthesis. While exercise drives the building process, adequate protein provides the essential building blocks needed to preserve lean mass even when you aren't lifting heavy 💪

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🌱 I'm Simon, owner of ProPlants Nutrition, and I'm a former professional footballer turned vegan sports nutritionist.

🏆 I help individuals to achieve peak performance with nutrition advice tailored to meet their unique goals.

📋 I offer personalised nutrition plans designed to optimise exercise performance using key strategy's for fuelling before, during and after exercise, hydration, and recovery.
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🚰 Staying hydrated is non-negotiable in the heat, and when it comes to exercise performance, waiting until you're thirst...
25/06/2026

🚰 Staying hydrated is non-negotiable in the heat, and when it comes to exercise performance, waiting until you're thirsty to drink means your performance is already suffering!

🥵 That's because by the time thirst kicks in your heart is already working harder, your blood plasma volume has decreased and every step feels like more effort.

📉 In fact, it only takes fluid losses equivalent to around 2% of body mass to result in significant reductions in endurance performance and capacity. 
It's therefore critical that you begin exercise well hydrated which can be achieved through normal eating and drinking water in the days and hours leading up to an event/session. 

🚴‍♂️ During your session, you should actively aim to replace fluids lost through sweat to minimise dehydration and maintain peak intensity.

⚠️ It's equally as important that you do not try to overhydrate before exercise as this dilutes the blood causing sodium levels to fall which impairs performance and in severe cases can be fatal.

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🌱 I'm Simon, owner of ProPlants Nutrition, and I'm a former professional footballer turned vegan sports nutritionist.

🏆 I help individuals to achieve peak performance with nutrition advice tailored to meet their unique needs and goals.

📋 I offer personalised nutrition plans designed to optimise exercise performance using key strategy's for fuelling before, during and after exercise, hydration, and recovery.

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12/06/2026

Fibre plays a crucial part in our long-term health, but for athletes to be at their best, strategically lowering fibre intake around training can help to optimise performance. 

In certain circumstances, high-fibre plant foods like beans and wholegrains can work against athletes by slowing down nutrient absorption, causing premature fullness that makes hitting high calorie targets difficult, and triggering digestive distress during intense workouts. 

Building your base with whole foods is important, but strategically introducing lower-fibre, fast-digesting options like white rice, ripe bananas, or energy bars around your workouts can provide the quick energy and gut comfort you need to perform at your absolute best 🏋️🏃🚴🏊

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🌱 I'm Simon, owner of ProPlants Nutrition, and I'm a former professional footballer turned vegan sports nutritionist.

🏆 I help individuals to achieve peak performance with nutrition advice tailored to meet their unique needs and goals.

📋 I offer personalised nutrition plans designed to optimise exercise performance using key strategy's for fuelling before, during and after exercise, hydration, and recovery.

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