Top 10 Performance Nutrition Tips

1. Always eat breakfast - Sets your blood sugar and energy for the whole day

2. Fuel before you train - A carb-based snack 30-60 mins before - never train on empty

3. Protein after every session - Within 30-60 mins - the golden recovery window

4. Carbs are not the enemy - They are your primary performance fuel

5. Drink more water - Only 2% dehydrated = 20% drop in performance!

6. Plan your match day nutrition - Breakfast - pre-match meal - snack - half time - recovery

7. Eat enough on heavy training weeks - tiredness and low mood can be signs of under-fuelling

8. Colour your plate - 5+ colours of veg and fruit daily for recovery and healthy immune system

9. Sleep is part of your training - 8-9 hours - muscles repair during sleep

10. Ditch the energy drinks - Dehydrating and make you more tired - stick to water or see recipes below

Fiona is a registered Nutritional Therapist and Health Coach based in Surrey. In addition to her individual clients she works with athletes, clubs and schools to help them understand how nutrition affects performance, recovery and overall health. Fiona takes a warm, practical approach - no complicated meal plans, just real food advice that works in real life.

Below are some helpful resources following the Nutrition for Performance Talks.