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BL Sports Nutrition

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📚 MSc Sports Nutrition
🧠 Helping athletes fuel performance & recover smarter
✏️Personalised nutrition plans for every goal
📲 DM to get started towards your goals

25/10/2026

Unsure on your race day strategy for Birmingham hyrox? Here’s what I’ll be doing to fuel my first solo hyrox race.

Having been through the carb load multiple times now, it’ll be very much an exact copy of the half marathon card load a few weeks ago. Familiar foods, nothing new and around 600g carbs.

No real time goal for this one, just trying to enjoy it and set a marker for future races. Good luck everyone racing this week! Any questions about fuelling for hyrox? Get in touch 📲

19/10/2026

These are the foundational principles I try to base my daily nutrition around.

* Majority whole foods but not only whole foods
* 30 plants per week
* 1.8g/kg protein per day
* Fuel every workout
* 30g fibre per day
* Hydration is nutrition
* Plan ahead
* Enjoy food

There are many more things to consider but if you’re looking to improve your nutrition, setting a foundation is a good place to start.

03/10/2026

Carb load complete ✅

~ 7g/kg carbs
< 100g protein
< 40g fat
< 25g fibre

A successful carb load doesn’t happen accidentally, it takes planning and practice. I chose foods I’d typically eat and just ate more of them - Rice, crumpets, jam and fruit whilst keeping protein, fibre and fats much lower than usual. Remembering it’s a carb load not a calorie load.

On to the big day tomorrow - let’s see what I’ve got in the tank 🏃💨

29/09/2026

HALF MARATHON NUTRITION — HOW TO FUEL YOUR RACE
A successful half marathon isn’t just about the training you’ve completed. Your nutrition strategy in the days leading into the race, the morning of the race and during the event can all influence performance.

🍝 24–48 HOURS BEFORE Prioritising carbohydrate intake helps maximise muscle glycogen stores pre-race. Reducing other macronutrients such as protein, fats and fibre helps to reduce the chances of gut issues on race day.

🍌 MORNING OF THE RACE A carbohydrate-rich, familiar meal can help top up glycogen stores and provide fuel for the race. Timing, portion size and food choice should be individualised based on what you have practised in training.

⚡ DURING THE RACE For longer-duration endurance events, consuming carbohydrates during the race can help maintain energy availability and delay fatigue. Fluids and electrolytes should also be consumed based on individual sweat rate, conditions and race duration.

🥛 AFTER THE RACE Recovery nutrition should focus on replacing carbohydrate stores, providing sufficient protein to support muscle repair and replenishing fluids lost during exercise. However, allowing yourself the freedom to celebrate is important after a big event!

📌 KEY TAKEAWAY: Your race-day nutrition strategy should be practised, individualised and planned in advance. Need any help with your race day nutrition? Get in touch 📲

25/09/2026

Fuelling and recovering ⛽️

Typical day of eating for me over the last few weeks. Slight calorie deficit (200-300cals on double training days), high carb and high protein.

Big focus around carbs pre and post training to make sure training is productive.

Also had some yoghurt, granola and two kiwis which I forgot to take a pic of 😂

08/09/2026

ELECTROLYTES — DO YOU NEED THEM? 💧
Electrolytes are a common addition to sports drinks and supplements — but do you actually need to be taking them?
This post covers: 💧 What electrolytes are & why they matter 🧂 The key electrolytes — sodium, potassium & magnesium ☀️ Why exercise duration, heat & sweat rate matter 🎯 Whether you actually need an electrolyte supplement
The verdict? 4/5 ⭐️

Electrolytes are essential minerals that play important roles in hydration, muscle function and nerve signalling. But that doesn’t mean everyone needs an electrolyte supplement everyday

For most everyday training, a balanced diet and adequate fluid intake will provide what you need. However, during longer sessions (>60 minutes), training in hot conditions or if you’re a heavy/salty sweater, replacing electrolytes — particularly sodium — is beneficial.

As always, food first and supplements when they add value. Get the fundamentals right before spending money on another supplement.
If you’re looking to optimise your nutrition for performance, body composition or training, get in touch 📲

08/09/2026

29/08/2026

CREATINE — IS IT WORTH IT?
Creatine is one of the most researched sports supplements available — but is it actually worth adding to your routine?

This post covers: ⚡ What creatine is & how it works 🏋️ How it can support performance 🧠 The potential cognitive benefits ❌ Common myths 📚 What the research says about dosage & timing 🎯 Whether it’s worth your money

The verdict? 5/5

But remember — Creatine won’t compensate for poor nutrition, inadequate sleep or inconsistent training. Get the fundamentals right first, then consider where supplementation can add value.
If you’re looking to optimise your nutrition for performance, body composition or training, get in touch with BL Sports Nutrition 📲

16/06/2026

Take the guess work out of your endurance nutrition strategy and stop leaving progress on the table!

As more people make the switch to running and endurance sports, the same common issue comes up. They treat their nutrition the same as before the added session and mileage to their schedule. This post lays out some of the basics and answers common questions I see from people new to endurance sports.

Save this post to start building your nutrition strategy, for more info get in touch 📲

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St James' Mount
Liverpool
L1 7AZ

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