Sports Nutrition and Performance
Take your training to the next level. Specific nutrition to optimise your energy in CrossFit, strength and endurance sports, speeding up your recovery and preventing injuries.
Food: the fuel of your training
In sport, training is only 50% of the equation for reaching your performance and body composition goals. The other half depends on how you nourish and recover your body before, during and after physical effort. Eating inadequately limits your potential, causes premature fatigue, delays recovery and significantly raises the risk of muscle or joint injuries.
As a specialist certified in Nutrition and Cross-Training by Cean Group, I fully understand the demands of high-intensity training (WODs, Olympic lifts, cardiovascular endurance). My approach to sports nutrition moves away from rigid "rice and chicken" menus and focuses on nutritional periodisation: adapting your intake of carbohydrates, protein and fat to the intensity and volume of your daily training.
What does the Sports Nutrition service involve?
We will work in detail on every factor that determines an athlete's performance, whether recreational or competitive:
- Nutrient Timing (Meal Distribution): We will analyse when to eat so that your glycogen stores are full before training and so that muscle fibre repair starts immediately afterwards.
- Carbohydrate Periodisation: We will plan high, moderate and low carbohydrate days in tune with your weekly calendar of training loads and intensities.
- Hydration Guidelines: We will design a specific protocol for replacing fluids and electrolytes before, during and after exercise to avoid cramps and drops in strength.
- Evidence-Based Sports Supplementation: We will look at which supplements can genuinely benefit you (such as creatine monohydrate, caffeine or whey protein) and which are unnecessary, based exclusively on level A scientific evidence (AIS).
- Preparation for Competitions or Events: If you have races, CrossFit opens or strength competitions, we will organise glycogen loading and strategies to keep your energy up across multi-day events.
How do we work in the performance consultation?
Designing a sports nutrition plan requires a precise analysis of your training routine:
- Analysis of Your Training and Daily Life: We record your training days, active rest, double sessions if you have them, and the exact times you train relative to your working day.
- Setting Your Sporting Goals: Whether that is increasing muscle mass (hypertrophy), gaining strength, losing fat while maintaining performance, or improving endurance times.
- Designing an Adaptable Nutrition Plan: You will receive eating guidelines that distinguish intense training days from rest days, with simple, energising recipes.
- Aligning the Plan and Monitoring: We hold review sessions to assess how you feel during training, your strength levels, the quality of your night's sleep and the changes in your body composition.
Frequently Asked Questions (FAQ)
Is sports nutrition only for professional athletes?
No. Anyone who trains regularly (three or more times a week) and wants to push themselves, progress with heavier loads or simply feel good and perform without ending up exhausted will benefit from a tailored sports plan.
Do I have to take supplements to see results?
No. The basis of sporting performance is always well-structured nutrition and optimal rest. Supplements are the tip of the pyramid; we will add them strategically only if your basic nutrition is already optimised and you are looking for a small extra boost for performance or for convenience of intake.
How do I know whether my current diet is limiting my performance?
If you suffer constant fatigue during sessions, your strength numbers have plateaued, you get excessive muscle soreness lasting several days, or you have uncontrolled cravings in the afternoon or evening, it is very likely that your calorie intake or your macronutrient split is insufficient.
Do you create specific plans for CrossFit athletes?
Yes. Because it is hybrid training (strength plus high glycolytic intensity), CrossFit demands very tight control of carbohydrate intake. We will adjust your menu so that you never lack the glycogen you need to perform at your best in demanding WODs.
Do you want to optimise your nutrition to perform better in training?
Book a sports nutrition consultation. We will analyse your training plan and create the perfect strategy for your goals.
