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Bespoke Coaching

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Specialise in nutrition, exercise and lifestyle coaching working with a range of clients goals from

22/10/2026

Despite what you may see on social media.
There can be no blanket terms when it comes to nutrition such as 'x' food is bad or 'y' food is good for you.
For example.
💧Sports drinks are high in sugar. However around intense exercise. They can be a great option to support fueling and hydration.
🧂Salt is bad for your blood pressure and overall health. However the electrolyte sodium which is in salt supports hydration but excess amounts on top of poor lifestyle can cause health issues.
🥦 Vegetables are packed full of nutrients and fibre. However having moderate to large amounts of vegetables before exercise might increase the risk of some stomach issues during it.
🥜 Nuts are a great source of healthy fats and fibre along with being energy dense. However they are not a good pre-training snack as they have minimal amount of carbs and are a slow releasing energy source.
🥩 Red meat is a great source of protein, iron & Vitamin B12. However frequent consumption especially of fattier cuts may increase the risk of cardiovascular disease especially if overall diet and other lifestyle factors are poor.
Context is needed when it comes to nutritional choices and it typically comes to when, how much and often you use of a food rather than it being outright 'good' or 'bad'.

20/10/2026

With the clocks going back this weekend. The days will grow shorter and daylight will become much more scarce but the depths of winter bring another problem outside of the cold and gloomier days. It’s a lack of the super nutrient Vitamin D.
Vitamin D contributes to a number of functions in the body such as normal functioning of our immune system, maintaining muscle function, maintaining bone health and proper utilisation of calcium and phosphorus. Some studies also indicate a deficiency of Vitamin D may contribute to S.A.D (Seasonal Affective Disorder) due to low levels of Vitamin D causing a down regulation of dopamine which is one of the causes of S.A.D.
Our major source of Vitamin D is sunshine
and typically 15 mins of sensible sun exposure during the summer is enough to maintain Vitamin D levels. However that’s not possible during the dark, cold winter months. We also can’t depend on getting adequate amounts from our diet alone as the amounts in food is just not high enough. For example even the richest sources such as wild salmon contain approximately 500iu per serving meaning you’d require 2-6 servings of wild salmon each day to maintain your daily requirements.
From around October until late March is a time where supplementation can come into play to avoid any deficiencies. A daily dose of between 1000-3000iu would be regarded as a safe and sufficient dose with the bodies preferred source being the D3 form of Vitamin D. This can be got at low cost from stand alone supplements or some quality multivitamins will cover this.
To sum up. Vitamin D supplementation should be part of your nutrition strategy this time of year if living in the northern hemisphere.

15/10/2026

It's the off-season for a lot of GAA players and typically you have three camps.

One, is the camp that does nothing over the off-season period and waits until they are called in for pre-season. This often just leaves them de-trained and spending the whole of pre-season trying to get back to a certain acceptable level.

The next camp is one where they train and have a focus on their diet but ultimately it has no alignment to their GAA goals. This again leaves them using pre-season trying to get back to a level for GAA.

The last camp is one puts them in a position go up a level the following season.

The off-season is a time to mentally and physically reset but it's also a time to get a head start.

Swipe across to see how you can get a head start on your 2027 season.

12/10/2026

Athletes often have high calorie needs on top of specific requirements for certain macronutrients and micronutrients to fuel performance, aid recovery and keep on top of their well-being.
It may seem that hitting these requirements can be expensive business but it certainly doesn’t have to be especially in a cost of living crisis we are experiencing. 𝗧𝗵𝗲 𝗸𝗲𝘆 𝗶𝘀 𝗽𝗹𝗮𝗻𝗻𝗶𝗻𝗴 𝗮𝗻𝗱 𝗮𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀 𝗼𝗳 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗯𝘂𝘆.
First, a foundation is the food shop because if the food is not in the house. It can’t be eaten.
Then before doing the shop. Have a shopping list made out as this avoids sporadic buying which often ends up with food wastage and wasted money.
Then within that food shop. The essentials need to be the focus.These essentials can be broken down into…
🍝Carbohydrates: Fuels performances.
🍗Protein: Helps build muscle, aids recovery and supports well-being.
🥑Fats: Promotes health whilst also being a energy source.
The amounts required of each can be specific to the athlete factoring in their body composition, intensity of their sport and overall training load but swipe across to see budget friendly staples that should be included in an athletes cupboards.
Take note that these are from a budget friendly supermarket in Aldi but shop around and don’t just reach for the brand names with the fancy packaging. Shops like Aldi or Lidl’s own branded foods are often the exact same quality, but up to 50% cheaper compared to brand name products
Share this with someone you know will get value from it.

06/10/2026

Stress can often get a bad name but not all stress is bad. In fact, when we train. We voluntarily put our body under stress to stimulate positive adaptations. That’s how we get stronger, fitter, and more robust.
The issue is that our brain isn’t able to tell the difference between voluntary and involuntary stress.
Training, work, relationships, sleep, nutrition ,mental health, physical health, and more all contribute to our overall stress load (allostatic load).
If we’re not careful. We can have more stressors than we can tolerate and/or positively adapt from which then leads to chronic fatigue, injury or other health issues. This is why it's important we manage our stress bucket.
Swipe across to see how nutrition & sleep can be a big influence on allowing you tolerate greater stress both physically and mentally which will not only allow you train harder without breaking down. It will allow you keep on top of your overall well-being.

01/10/2026

Over the last year. Peptides talk is everywhere with promises ofbfaster recovery from injury, greater muscle gain, easier fat loss and better sports performance.

However just because there is so much talk and they are easy to buy online. Does not mean they are effective, come without risks or even permitted within your sport.
Swipe across to learn more and send it to an athlete you think needs to hear this information.

22/09/2026

When working with underage teams with Cork GAA Official and underage athletes with Bespoke Coaching . Parents/Guardians are the key stakeholders in their development.
👏They are likely their first coaches out the back garden.
👏They take them to training/matches
👏They are their biggest fans.
👏They help shape their attitudes.
👏They help keep them healthy.
Along with numerous other responsibilities. A key one in their athletic development is they help ensure they have proper nutrition.
This is why when working with young athletes. I look to include the parents/guardians.
Swipe across to see some of the fundamentals we look to go through with parents and share this with someone you think it will help.

17/09/2026

The supplement industry is a billion euro industry (and rising) and despite a range of different products on the market claiming numerous benefits. There is a lot of crap out there that you can be wasting your money on especially without real context behind taking it.

Looking at it from a performance perspective. Swipe across to see my top 4 supplements that are proven to work when it comes to being performance aids. (This is not to say there are other supplements that can be useful but often these are situation dependent such as nootropics, collagen, cherry juice to name a few)

15/09/2026

Some athletes can make the mistake of thinking that feeling full is them being fueled. However this is not the case and can actually be a cause of under-fueling for a match, event or training session.
As an athlete. You should never be bloated or too full before games, events or training. Instead with some strategic planning. Your fuel tank can be filled up without being bloated or uncomfortably full.

Swipe across to see common mistakes I see in meals and some simple swaps you can do on match day and around training to fuel properly.

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