An effective supplement plan is always specific, evidence-based, and personalised.

In elite sport, supplements are never a blanket solution; they’re used when there’s a clear need. This might include vitamin D to support bone health, creatine to boost power output, or omega-3s to reduce inflammation.

Timing, dosage, and product quality are critical. That’s why athletes rely on third-party tested supplements to reduce contamination risks.

Ultimately, supplements should fill gaps in a structured diet, not replace real
food.

Recovery is built on the three Rs: Replenish, repair, and rehydrate.

Carbohydrates within 30–60 minutes of training help replenish glycogen stores, while 20–30g of high-quality protein supports muscle repair and growth. Adding antioxidant-rich foods, such as berries and leafy greens, along with omega-3 fats, helps reduce inflammation and accelerate recovery.

Athletes also benefit from spreading their protein intake evenly throughout the day, keeping the body supported throughout the repair process.

Your internal health plays a huge role in how you feel, move, and perform.

Chronic stress, poor sleep, or suboptimal nutrition can increase
systemic inflammation, which not only slows down recovery but also heightens
pain sensitivity.

On the other hand, strong metabolic health, good immune function, and hormonal balance all contribute to faster recovery, better energy, and greater resilience for athletes.

Optimising internal health isn’t just about longevity; it’s about performing and recovering better every single day.

Hydration isn’t just about drinking more water; it’s about understanding your body's specific needs.

Sweat rate testing, urine analysis, and guided hydration strategies help replace the exact fluids and electrolytes lost during training or performance.

Even a 2% drop in body weight from dehydration can impair decision-making, endurance, and recovery. With the right data, hydration plans become precise, helping you perform and recover at your best in any environment.