Sports Nutrition
Specific to you and your sport
What is sports performance nutrition?
Detailed programming that meet the specific needs of athletes and fitness enthusiasts, supporting training, competition, recovery, the prevention of illness and injury, body composition, hydration and supplementation.
Strength and Power
Strength: the maximum force muscles can generate, often measured in exercises like lifting weights.
Forms the foundation for most sports, enhancing overall endurance, stability and performance.
Power: the ability to exert force quickly, crucial for explosive movements like sprinting, jumping, or throwing.
Strength is about how much you can lift; power is about how fast you can lift it.
Strength builds the capacity for effort; power translates that effort into dynamic action.
Nutrition provides the building blocks for your body to build strength and exert force.
FAQ: Does meal timing matter for strength training?
This depends on a number of factors including your individual goals, but often the answer is yes.
You want your meals to enhance your progress, aid your recovery, and fuel your sessions.
How you fuel your performance, and what nutrients you give yourself for recovery, will both impact your progress and performance.
We’ll cover meal timing in your initial consultation, so you’ll go away knowing what you need, and when.
Endurance and Fitness
Endurance: the ability to sustain prolonged physical activity over time, it’s about how long you can keep going without fatigue, relying on efficient energy use and stamina.
Fitness encompasses strength, flexibility, balance, and cardiovascular health. It represents a well-rounded physical condition that allows you to perform a wide range of activities with relative ease and resilience, whilst maintaining health and preventing injury.
Metabolic flexibility refers to the ability to burn different fuels (carbs/fats) at different intensities. It underpins fitness, endurance capacity, and cardiovascular health.
FAQ: How do I fuel performance?
This depends on a wide range of factors including your current level of fitness, your experience, your goals, and your sport.
Effective fuelling strategies ensure energy availability, recovery rates, and can help prevent gastric problems and REDs (relative energy deficiency in sport, which can impact important health markers such as menstrual cycles in women)
We’ll cover fuelling strategies in your consultation, and practise implementing them in subsequent sessions, well ahead of race/competition day.
Body Composition
Plays a crucial role in sports performance. Unlike body weight alone, body composition provides a more accurate picture of your physical condition in terms of lean muscle mass vs body fat.
A favourable body composition can give competitive edge. Different sports require different body compositions.
Body composition supports optimal performance, reduces the risk of injury, and can improve overall health.
Managing body composition carefully for weight-making sports involves specific weight-related strategies pre and post weigh-in.
FAQ: Can I lose body fat without losing strength or muscle?
This depends on a wide range of factors including your current body composition, your level of nutritional knowledge, and the resistance training you do, but essentially, the answer is: yes, you can.
We’ll cover fat-loss protocols in your consultation, talk about how best to implement them, discuss elements you might need to be coached through, and cover strategies to suit your situation and goals (including timeframe).
We’ll also discuss measuring progress, which can include ISAK skinfold calliper testing, if you want to.
What to expect
✓ Choose from one-off consultations to intensive coaching packs with flexibility
✓ Bespoke nutritional programming that fully underpins your training, focuses on your goals, and adapts to match your progress
✓ Evidence-based information and advice
✓ The option of an online platform that connects with smartwatches and tracking apps - all of your data in one convenient place.
✓ Questions and queries answered when you need them to be
✓ Macro / calorie information for training, competition, and recovery
✓ Hydration and supplementation advice
✓ Flexibility to adjust the frequency and duration of sessions
Leah Rose
Founder Leah Rose is a fully qualified and insured MNU Nutrition Consultant. She specialises in health, sports and performance, and female health.
With a no-nonsense and person-centred approach, she aims to get you to where you want to be efficiently, effectively, and with long-lasting results.
Consult with Leah
1. Pre-Consultation
To make a fee enquiry, get booked in, or arrange a free pre-consultation call, submit the form below.
2. Consultation
A fully comprehensive 60 - 90 minute appointment packed with information, advice and guidance. Forms the basis of a nutrition plan that will be specifically personalised to you. Can be a one-off consultation, or part of a packaged programme.
3. Implementation
The information, guidance and support you need to put your plan into action for best results. These sessions can form part of a monthly subscription, be purchased in packages, or booked on a one-off basis as required.
Nutrition consultation fees start at £145. Implementation session and package prices vary as service levels are tailored to each individual. Submit an enquiry form for further information.
Submit an enquiry form
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