Sports Performance Dietitian

At 43 years old, this female open-water swimmer regularly competes in marathon events of 10km and beyond, aiming to perform at her best in upcoming major competitions. She initially struggled with restrictive diets that failed to account for hormonal changes, leading to weight plateaus and declining energy levels. With a demanding training schedule, she needed a more balanced approach.

By adjusting her macronutrient intake, reducing her evening protein portion from 300g to 200g of food, and implementing a structured race-day fuelling plan using Endura gels, she surpassed her target pace and secured third place in her latest 10km event. Post-race inflammation settled quickly, and her daily energy improved significantly. Simplifying meal preparation and selecting quick, nutrient-dense foods helped her stay consistent.

These tailored interventions have optimised her fuelling, enhanced recovery, and built her confidence. As she prepares for future competitions, this refined strategy continues to support her endurance, weight management, and long-term performance goals.

At 28 years old, this male boxer competes in frequent fights and multi-day tournaments, requiring precise weight management while maintaining peak energy levels. Previously, his fight-week nutrition left him drained, struggling with energy crashes, binge-eating post-fight, and inconsistent weight fluctuations due to extreme water loading and restrictive dieting.

By refining his nutrition strategy, he introduced structured meal timing, a balanced approach to fight-week fuelling, and better hydration management. In his latest fight, he felt the best he ever had on fight night, with improved energy two days prior. While he didn’t win, his recovery was smooth, and he returned to training immediately. Adjustments to carbohydrate intake and post-weigh-in meals helped stabilise performance, though fine-tuning is ongoing.

Looking ahead, with a series of fights planned, his nutrition plan continues to evolve. The focus remains on maintaining energy, optimising recovery, and ensuring a sustainable approach to weight-making without excessive restriction or post-fight rebound.

At 26 years old, this female Olympic weightlifter competed in the Paris 2024 Olympics, refining her nutrition strategy in the lead-up to optimise energy, recovery, and performance. Previously, she struggled with inconsistent fuelling, fatigue, and limited food variety due to texture-related aversions. This often led to low energy levels during training and uncertainty around competition-day nutrition.

In preparation for Paris, we focused on structured meal timing, gradual exposure to new foods, and improved protein intake to support muscle recovery. Adjustments to carbohydrate intake and hydration strategies helped stabilise her energy levels, particularly around training and competition days. She also implemented a more flexible approach to food choices, allowing her to maintain consistency while travelling and adapting to the Olympic Village environment.

On competition day, she felt strong, energised, and well-fuelled—free from the fatigue and anxiety that previously impacted her performance. By building sustainable nutrition habits throughout her Olympic prep, she maximised her output on the platform.

At 23 years old, this semi-professional footballer was struggling to maintain energy levels, sustain weight during the season, and prevent recurring injuries. Despite eating mostly whole foods and making efforts to fuel properly, he frequently experienced mid-game energy crashes, muscle cramps, and weight fluctuations—dropping as low as 67kg in-season after building up to 71-72kg in the off-season.

By implementing a structured fuelling plan, including pre-training carbohydrates and more consistent meal timing, he saw immediate improvements in both energy levels and performance. Within days, he noticed he no longer experienced the same exhaustion during work and training. Increased carbohydrate intake before sessions helped him push harder on the pitch and recover more effectively, while optimised hydration strategies reduced post-game cramping.

With these adjustments, he feels stronger, more resilient, and better equipped to handle the demands of training and competition. As he works toward progressing to higher levels in his sport, his refined nutrition plan continues to support his performance, injury prevention, and long-term development.

At 29 years old, this competitive CrossFit athlete sought a structured nutrition plan to optimise recovery, maintain strength, and ensure she was adequately fueled for competition. Having previously followed group coaching, she found it lacked the individualised education and accountability she needed.

With a demanding training schedule and international competition commitments, her primary focus was performance—maximising strength gains in the off-season while maintaining energy levels through high-volume training blocks.

Leading into the CrossFit quarter-finals, adjustments were made to increase carbohydrate intake, improve meal consistency, and refine her supplement strategy. Despite not prioritising strength development at this stage, she saw noticeable improvements in her lifts and overall performance, ranking in the top 70-100 across multiple events. She also successfully fuelled through an intense competition weekend without digestive distress—an issue she had faced in the past.

Now preparing for potential semi-finals and long-term international competition, her nutrition plan continues to support her training adaptations, ensuring sustained energy, enhanced recovery, and steady performance progression. By maintaining structured fuelling, she remains confident in her ability to peak when it matters most.