Fueling for a marathon, triathlon, or long-distance ride requires more than just training miles. Carbohydrate loading is a proven strategy to maximize muscle glycogen stores and avoid hitting the wall. Discover exact carb calculations, optimal UK food choices, taper protocols, and common fueling mistakes to prevent fatigue and cross the finish line strong.

Struggling with bloating, sluggish energy, or persistent post-meal hunger? You might be missing out on essential dietary roughage. Most adults in the UK get just 20g of the recommended 30g of daily fibre. Explore the 10 key warning signs of low fibre intake and learn simple, diet-approved swaps to protect your gut health and restore your balance today.

Discover whether you really need daily electrolyte powders or if plain water and whole foods are enough. Get evidence-based hydration insights from this blog.

Discover how to fuel for a half marathon with evidence-based nutrition strategies. From pre-race carbohydrate loading and mid-race energy gel timing to post-run recovery meals, learn how to prevent hitting the wall and optimize your 13.1-mile performance.

Are your eating habits holding back your performance? Discover the 10 most common sports nutrition mistakes athletes make and learn practical, evidence-based strategies to improve your energy, recovery and training results with advice from the sports dietitians at Nutrition & Co.

Preparing for your first HYROX? Learn how to train effectively with expert advice on running, strength training, recovery and sports nutrition. This complete guide from Nutrition & Co covers everything you need to feel confident and perform at your best on race day.

A sports dietitian guide from Nutrition and Co on how to fuel for a triathlon, including race day nutrition, hydration strategies, recovery advice, and common fueling mistakes to improve endurance performance.

Nutrition needs can change depending on how active you are throughout the week. In this sports dietitian’s guide, learn what to eat on training days vs rest days, including how to adjust carbohydrates, protein, hydration, and recovery nutrition to support performance, energy, and overall health.

Understanding macronutrients doesn’t have to be complicated. This simple guide breaks down carbohydrates, protein, and fats, what they do, why they matter, and how to balance them for better health, energy, and performance. Whether you're active or just looking to improve your diet, this evidence-based overview will help you make more informed nutrition choices.

Looking for the best sports dietitian in the UK? This guide explains what sports dietitians do, when athletes should see one, and how nutrition can impact performance, recovery, and endurance. Learn what qualifications to look for and how expert support from Nutrition & Co can help athletes optimise their nutrition strategies.

Wondering what to eat before a workout? This guide explains pre-workout nutrition for strength and endurance training, including carbohydrate timing, protein recommendations, and practical snack ideas to improve performance and recovery.

Staying on top of your performance goals over Christmas doesn’t have to be difficult. With dietitian-approved nutrition strategies, flexible workout ideas, and mindset tools, you can enjoy the celebrations while keeping your health and fitness on track. Discover simple, realistic ways to stay motivated throughout the festive season.

Building muscle isn’t just about lifting weights. The right foods, nutrient timing, and hydration play a critical role in muscle growth, recovery, and overall performance. Discover what to eat, when to eat, and how to optimise your diet for results.

Vitamin D is more than just the sunshine vitamin - it’s a performance booster. This sports dietitian’s guide explains how vitamin D supports strength, recovery, and immunity, while sharing practical strategies to keep athletes at their best.

Electrolytes are everywhere - in sports drinks, powders, and even coconut water. With brands like Gatorade , Nuun , and Liquid I.V. ...

Many athletes train hard but unknowingly sabotage their performance with avoidable nutrition mistakes. From underfueling and poor hydration to unmanaged gut issues, this guide breaks down the top 5 missteps and explains how a sports dietitian can help you get back on track

Your brain needs fuel too! This guide explains how eating the right foods can sharpen your focus, calm your nerves, and boost performance on game day.

Many athletes suffer from bloating, cramps, and GI distress during intense training. This blog explores how the low FODMAP diet can ease symptoms without compromising performance. Learn what foods to eat, how to implement it safely, and whether it's right for your athletic goals.

Managing IBS as an athlete doesn't mean giving up your goals. This guide covers practical strategies for controlling symptoms, optimizing your diet, and improving performance-so you can stay on track without letting gut issues hold you back.

Wondering if carbohydrate loading is right for you? This blog will break down when this popular fueling strategy actually boosts performance and when it might do more harm than good. Learn the science behind carb loading, who benefits most, and how to avoid common mistakes. Whether you're prepping for a marathon or a multi-day event, discover how personalized guidance can help you fuel smarter and go farther.