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Integrated Nutrition, Aldershot (2026)

08/06/2026

Last month I supported six athletes at the Backyard Ultra at Cheltenham racecourse

It was the biggest event in my year so far and I knew when taking on the role of crew chief for the six athletes I had to be at my A game

During that event, I witnessed people pushing themselves beyond their limits to see what they had in the locker when all thoughts of perfection left their mind

All that matter to them was putting one foot in front of the other on the next yard

Fuelling effectively was a great thought for them in the beginning, but as the time wore on all that mattered was that they continued

That’s why I had to make sure I had everything squared for each of these athletes to perform at their best

The planning preparation and trialing that happened in the months prior to them stepping on the start line made all the difference

We didn’t just turn up on the day and hope that it would work

We practice practice and practice some more the fuel strategies that they were going to utilise during the event

We worked on how different foods worked in conjunction with each other

We worked on how their stomach reacted hours after beginning a session

Could they continually take on that same amount of food?

Where were the pinch points and what were our emergency strategies to navigate these?

Trust me when I say…

Not one of those athletes executed their written down strategy to perfection…

No plan survive first contact

So we had to execute on the fly with back up an emergency strategies that we knew we could fall back upon during that time

I’m blown away by every single one of those athletes and what they achieved

And I’ve got multiple more athletes already signed up for next year’s event

So it looks like I’ll be done in the crew chief role again

🏴‍☠️Fly the flag

06/06/2026

I went into HYROX Riga thinking the walking lunges would be one of my strongest stations…

How wrong I was.. 🤦‍♂️🤦‍♂️

At least there’s some moody photos of me competing right? Isn’t that what it’s all about really 🤣🤣🏴‍☠️🏴‍☠️

05/06/2026

There is a lot of absolute nonsense in the fitness industry.

Some of it is pointless.

Some of it is massively overhyped.

And some of it actively makes fuelling performance harder than it needs to be.

So here are things that really grind my gears..

1. Keto diets for performance

Yes, you can become more efficient at using fat for fuel.

But that doesn’t mean you’ve somehow outsmarted your body’s need for carbohydrates.

When training intensity increases, carbohydrates matter.

Repeated efforts, hard conditioning, heavy training and competition all rely heavily on glycogen.

Being “fat adapted” is not a flex if your actual performance gets worse.

2. BCAAs

If you’re already eating enough protein, BCAAs are largely pointless.

A decent protein source already gives you the essential amino acids needed to support muscle repair and growth.

You do not need an expensive tub of brightly coloured water to recover properly.

3. Eating organic everything

There is nothing wrong with buying organic food.

But organic doesn’t automatically mean healthier, more nutritious or better for performance.

You can eat the cleanest, most organic diet imaginable and still completely under-fuel your training.

And organic wine is still wine.

4. Beef protein powder

Beef protein powder is not powdered steak.

Most of it is made from hydrolysed beef protein, heavily derived from collagen-based material.

That means it is not comparable to whey when we’re looking at protein quality, leucine content and muscle protein synthesis.

It normally tastes worse, mixes worse and costs more.

5. Continuous glucose monitors for healthy athletes

A rise in blood glucose after eating carbohydrates is not automatically a problem.

That is a normal response to eating food.
CGMs can be useful in clinical settings, particularly for people managing diabetes.

But most healthy people do not need to panic every time their blood glucose rises after a bowl of rice.

26/05/2026

Here’s a short story about .tc

Not only is Tom an incredible Athlete… he's a genuinely awesome human being

When he joined the Performance Pathway, he joined with goals that would scare the s**t out of most people…

But he knew to achieve those goals, he wanted the right team around him

Not just a cheerleading squad.. but a group of coaches that would call him out when needed, push him when he felt he had found his limits and enable his performance

He said one thing to me when he joined…

‘I don’t want to say what if’

So we rehearsed every part of his fuelling strategy, pushing his intake towards true performance nutrition markers over time

We focused on consistent fuelling at higher levels to ensure his performance didn’t drop off..

And it didn’t

During the build up to the first race of the season, Toms performance went from strength to strength

The strategies we built together stood up to stress testing over long durations and gave us the confidence that going into Ironman Mallorca no stone was left unturned

He nailed his strategy for the race and felt like he could go again the next day…

All whilst lip singing country music and encouraging other people to take on goals like this..

Yes ridiculous levels of performance was the goal for Tom..

But he also wanted to live life and be present with his Son as much as possible..

Anyone whose seen Toms IG knows the type of man he is

I’m immensely grateful to be a part of Toms coaching team and this is just the first race of the season

It’s not like he did a Backyard Ultra 6 days after completing this 👀👀 oh wait.. he did.. and also crushed that..,

But that’s a story for another time

Incredible effort Tom, onto the next one🏴‍☠️

17/05/2026

This weekend I was crew chief for 6 athletes at the back yard ultra

1 in the tactical division
5 in the ‘normal’ which is anything but

4 athletes running further than they ever have in their life

Six success stories in someway or another

I couldn’t be more inspired from the level of grit, determination and endurance that these athlete showed

That they placed their trust in me to lead their nutrition and recovery in between laps is an incredible responsibility and one that I took very seriously

Each athlete had a plan that we were tested tried and adjusted over the previous 4 to 5 months to ensure that they turned up at the start line ready to go

But they’re still lessons learned

Still things that can be improved upon and takeaway points that need to be implemented for future success

This race was never about them Winning, but it was about them entering their own arena and push pushing themselves physically and mentally to see what they had to give

With multiple athletes running over 100 km, they truly did see what they had in the locker

The race leaders are still going at this very moment closing on the 200 mile point

At this event, I saw true features of human resilience that I haven’t seen in many years and I couldn’t be more privileged to attend it

To my athletes, thank you for putting your trust in me and rest up now knowing that you gave everything you had to truly see what you were capable of

Stepping on the start line for this event was already an achievement in itself let alone what you’ve achieved

For me, I’m straight back in the prep cycle for athletes taking on other events in the next few weeks making sure that they are prepared effectively and ready to go

I created the PERFORMANCE PATHWAY to do one thing

Leave no doubt

And this is what they did this weekend
🏴‍☠️

03/05/2026

Spent the day walking up the Wrekin in Telford and it was needed

I’m a massive advocate of getting off of tech, getting outdoors and letting your head do its thing

I love the feeling of being out of reach of all the things that grab our attention each day

It gives me@time to process what’s happening in my life right now

Time to really understand where my head is at

Time to breathe and gain a true perspective

To me, that’s the real sauce…

And here I am posting about it like some sh*tfluencer 🤦🏼‍♂️🤦🏼‍♂️

You know the one who tells you ‘we all have the same 24 hours in the day’ 🤢🤢

Any way peeps.. I hope you’re all having a great bank holiday and this post gets no traction because you’re all out doing the chill thing..

Fly the flag 🏴‍☠️

24/04/2026

I really need to clarify something here

I have said consistently that I work with Athletes

But I think that’s been misunderstood

Do I work with some word class level athletes? Yes I do

But the majority of people that I help with nutrition?

The everyday Athlete..

People who are stepping onto the competition floor because they want to see what they are made of

They want to train hard, have fun and be proud of how they performed

So often the nutrition aspect of this for the everyday athlete is something that is missed

Just following macro targets from a calorie calculator they’ve found online

Thinking just smashing a squares bar and banana just before they start the event is going to make them Optimal

Not to mention the ridiculous amount of monster energy drinks (BTW they don’t give you energy 👀👀)

That’s why o created the Performance Pathway

A truly bespoke Performance Nutrition Coaching service that enables people to achieve the results they really want when they step onto the competition floor

Built around the Athlete and adapted over time to ensure their performance consistently gets better

It’s designed to Leave no doubt

So yes, I do work with Athletes, but have a think about what that word actually means

23/04/2026

I’m actually blown away by the amount I say this..

Time again, I’m asked what the most optimal thing to do is for somebody who hasn’t even got a clue what their overall intake is..

they’re sleeping less than six hours a night…

they’re hydrating poorly

And the things that come out the other end look more like a dirty river than a healthy digestive system

We’ve all been told time and time again how important consistently nailing the basics is

Yet we pay lip service to it

Constantly seeking King the next big hack that’s gonna change everything

The little trick is gonna set you apart from everybody else you’re going up against

It’s frustrating to the point of madness because when I say consistency to the basic is the secret ingredient

People just roll their eyes and say “yeah, yeah, I know”

But then go back to scrolling for the next Nooropic stack that’s gonna change their lives

Consistency to the basic has been said so much it’s become an old wive’s tale

And one that nobody listens to….

22/04/2026

Failure isn’t fatal

It actually the best opportunity to become confident

After action reviews awesome thing that I get every athlete I work with to do once they’ve completed their competition or event

We don’t just focus on the negative

We draw out the positives

The work on points

The things that were outside of their control

The things they didn’t do

The tangible outputs that they achieved

And we use this information

Effectively planning the next phase

Removing emotion and understanding what it is they need to do to improve as an athlete

It’s this information and this review that breeds confidence in every athlete that I work with

The confidence to know that the next time they step on the competition floor they’ve learnt from the previous time

They’ve worked on the problems in the weaknesses

They built themselves are better than before

And this only comes when we understand what actually happened the last time we competed

After action reviews are a fundamental part of the PERFORMANCE PATHWAY

And they’re here to stay

Integrated Nutrition

08/06/2026

06/06/2026

05/06/2026

26/05/2026

17/05/2026

03/05/2026

24/04/2026

23/04/2026

22/04/2026

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