Why Choose Us
Immersed in
a range of sports…
As athlete’s and practitioners collectively for over 40 years
Informed by
research…
To provide the most innovative and cutting-edge advice
A team
of experts…
Who work collaboratively to create a network of knowledge and support for our clients
Educational
support…
To help develop your understanding of exercise and nutrition
What our athletes say
Vicky was brilliant. From my very first call I felt I was in the right hands. My knowledge on what foods to eat was really bad – and in training for an Ironman I was never sure if I was eating too much, too little or constantly swaying between the two – never able to get it right for the sessions I needed good nutrition! Just having my food set from Vicky for a few months was perfect to understand exactly the kinds of good recipes I should make during the week to fuel my training and balance my energy throughout the day.
Kerryn Ramm
Jules’ support and guidance in helping me fuel my sessions and manage my fatigue has enabled me to complete big training sessions that I couldn’t previously have managed! Whilst I feel I have a good handle on my general nutrition, the knowledge and expertise Jules has given me has not only improved my training and recovery but also my overall wellbeing and management of my illness. I really can’t thank her and the Total Endurance Nutrition team enough
Katy Warren
So grateful for the advice and support from Jules. I was struggling on endurance rides, didn’t feel I was recovering well from sessions and had serious doubts regarding my ability to compete in a 70.3 race. I can’t quite believe the mental shift in my approach to fuelling before, during and after sessions. Jules helped me discover the best products for me to take on the move and I’m now comfortably able to take on 60g carbs/ hr during training and races, sustaining much higher volume training weeks, exceeding my expectations in my first 70.3 race
Jen Fernando
Recent medal wins round up! 😍
Great work being put in by our athletes in recent events around the country! 🏃🏃♀️
As we find ourselves now in the cold, dark, wet season of the year here in the UK, its a great opportunity for athletes to get on top of their fuelling game ready to attack race season next year!
Here at TEN we are all currently working hard behind the scenes to ensure our athletes make 2025 their best season yet 👀
#medalmonday #nutrition #duathlon #triathlon #halfmarathon #run #running #sportsnutrition #sportsperformance
Recent medal wins round up! 😍
Great work being put in by our athletes in recent events around the country! 🏃🏃♀️
As we find ourselves now in the cold, dark, wet season of the year here in the UK, its a great opportunity for athletes to get on top of their fuelling game ready to attack race season next year!
Here at TEN we are all currently working hard behind the scenes to ensure our athletes make 2025 their best season yet 👀
#medalmonday #nutrition #duathlon #triathlon #halfmarathon #run #running #sportsnutrition #sportsperformance
TEN things you can do to level up your performance ( see what I did there👀 )
10 actionable changes you can make to your nutrition either daily or for training specifically. All of which will make you a better, stronger, faster athlete 🏊♀️🚴🏃♀️🏋🏻♀️🏂🤾🏽🚵🏼♂️
#sportsnutrition #nutritionist #triathlon #triathlete #foodforthought #fuelyourbody #sports #eathealthy #run #running #nutrition #healthylifestyle #healthyeating #performance #eatinghabits
TEN things you can do to level up your performance ( see what I did there👀 )
10 actionable changes you can make to your nutrition either daily or for training specifically. All of which will make you a better, stronger, faster athlete 🏊♀️🚴🏃♀️🏋🏻♀️🏂🤾🏽🚵🏼♂️
#sportsnutrition #nutritionist #triathlon #triathlete #foodforthought #fuelyourbody #sports #eathealthy #run #running #nutrition #healthylifestyle #healthyeating #performance #eatinghabits
Post training meal & snack ideas!! 🍎
This is a common question our athletes ask us “ what should I eat after training?!”
⏰eat within 30-90 mins after training, eat sooner if you’re training multiple times per day and need to rapidly replenish your stores ready to go again!
🥯Include carbohydrates in your post training snack or meal to replenish your glycogen stores and ultimately help the recovery process get started.
🥛Include a source of protein (atleast 20-30g is a good aim in a quick snack) this is essential for helping repair muscle breakdown and for recovery. ❤️🩹
Find what works well for you and your routine! If you have to buy convenience options from the supermarket that is always going to be better than skipping a meal opportunity! 🥪🍏
Just ensure you are including:
✅Source of protein
✅Carbohydrates - complex if you aren’t training twice, & simple if you don’t have long before your next session to prevent gut discomfort.
✅Source of colour ( veggies,fruit)
✅Hydration
#nutrition #snackideas #sportsnutrition #triathlon #triathlete #mealideas #nutritionist #highprotein #gym #hyrox #training #foodisfuel #carbsarelife #performance
Post training meal & snack ideas!! 🍎
This is a common question our athletes ask us “ what should I eat after training?!”
⏰eat within 30-90 mins after training, eat sooner if you’re training multiple times per day and need to rapidly replenish your stores ready to go again!
🥯Include carbohydrates in your post training snack or meal to replenish your glycogen stores and ultimately help the recovery process get started.
🥛Include a source of protein (atleast 20-30g is a good aim in a quick snack) this is essential for helping repair muscle breakdown and for recovery. ❤️🩹
Find what works well for you and your routine! If you have to buy convenience options from the supermarket that is always going to be better than skipping a meal opportunity! 🥪🍏
Just ensure you are including:
✅Source of protein
✅Carbohydrates - complex if you aren’t training twice, & simple if you don’t have long before your next session to prevent gut discomfort.
✅Source of colour ( veggies,fruit)
✅Hydration
#nutrition #snackideas #sportsnutrition #triathlon #triathlete #mealideas #nutritionist #highprotein #gym #hyrox #training #foodisfuel #carbsarelife #performance
Building a post- training meal! 🥪🍇🧃
Together, these four pillars—refuel, repair, rehydrate, and rest—help you bounce back faster, recover better, and get stronger for your next training session! 🚀
Refuel: After a tough session, your body needs carbohydrates to replenish glycogen stores that fuel your muscles. Opt for complex carbs like sweet potatoes, brown rice, or quinoa, which provide a steady release of energy post training! 🍠🍚 straight after training however, a small simple carbohydrate snack such as some dried mango can be helpful to give a boost in energy to start your recovery process before your main meal! 🥭
Repair: Protein is essential to repair and rebuild muscle tissue that gets broken down during exercise. Choose lean sources like chicken, turkey, eggs, or plant-based proteins like lentils, tofu, or tempeh. If you are trying to build muscle mass, aim for at least 0.4g/kg protein in your post-workout meal.🥩🥛 Tip: chocolate milk is a great source of protein & carbohydrates + it tastes delicious!! This is a winner if you struggle to eat right away post-exercise.
Rehydrate: Sweating during exercise causes you to lose fluids and electrolytes, which need to be replaced for optimal recovery. Aim to consume 150% of fluids lost during exercise to rehydrate effectively. Drink water to rehydrate, and consider if you are someone who is a salty sweater a hydration drink with electrolytes to balance your fluid levels and maintain muscle function.
Rest: Recovery isn’t just about nutrition—it’s also about giving your body time to rest and repair. Support this with foods that reduce inflammation, like berries, turmeric, omega-3-rich foods like salmon or chia seeds, and leafy greens like spinach. These can help decrease muscle soreness and promote faster recovery.🍒🥬
#posttrainingmeal #postexercise #athlete #athletenutrition #musclerecovery #recoverynutrition #sportsnutrition #nutrition #healthy #nutritiontips
Building a post- training meal! 🥪🍇🧃
Together, these four pillars—refuel, repair, rehydrate, and rest—help you bounce back faster, recover better, and get stronger for your next training session! 🚀
Refuel: After a tough session, your body needs carbohydrates to replenish glycogen stores that fuel your muscles. Opt for complex carbs like sweet potatoes, brown rice, or quinoa, which provide a steady release of energy post training! 🍠🍚 straight after training however, a small simple carbohydrate snack such as some dried mango can be helpful to give a boost in energy to start your recovery process before your main meal! 🥭
Repair: Protein is essential to repair and rebuild muscle tissue that gets broken down during exercise. Choose lean sources like chicken, turkey, eggs, or plant-based proteins like lentils, tofu, or tempeh. If you are trying to build muscle mass, aim for at least 0.4g/kg protein in your post-workout meal.🥩🥛 Tip: chocolate milk is a great source of protein & carbohydrates + it tastes delicious!! This is a winner if you struggle to eat right away post-exercise.
Rehydrate: Sweating during exercise causes you to lose fluids and electrolytes, which need to be replaced for optimal recovery. Aim to consume 150% of fluids lost during exercise to rehydrate effectively. Drink water to rehydrate, and consider if you are someone who is a salty sweater a hydration drink with electrolytes to balance your fluid levels and maintain muscle function.
Rest: Recovery isn’t just about nutrition—it’s also about giving your body time to rest and repair. Support this with foods that reduce inflammation, like berries, turmeric, omega-3-rich foods like salmon or chia seeds, and leafy greens like spinach. These can help decrease muscle soreness and promote faster recovery.🍒🥬
#posttrainingmeal #postexercise #athlete #athletenutrition #musclerecovery #recoverynutrition #sportsnutrition #nutrition #healthy #nutritiontips
A Nutritionists Nightmare 👻🎃
It doesn’t get spookier than this for sports nutritionists!
Happy Halloween everyone! Enjoy the sweet treats 🍬
#hauntedhouse #halloween #nutrition #nutritionick #athlete #nightmare #halloweencostume #spooky #triathlete
A Nutritionists Nightmare 👻🎃
It doesn’t get spookier than this for sports nutritionists!
Happy Halloween everyone! Enjoy the sweet treats 🍬
#hauntedhouse #halloween #nutrition #nutritionick #athlete #nightmare #halloweencostume #spooky #triathlete
Do any of these sound like you?🧐🪫
Underfuelling isn’t just about feeling tired - it affects your performance, recovery, and overall health. If you’re experiencing constant fatigue, frequent injuries, mood swings or missing meals to “stay lean” it might be your body’s way of saying it needs more fuel!🌮
Fuelling is more than calories- it’s about giving your body the tools to perform at its best!🔋 don’t ignore the signs!
For more help & support get in touch with us via the link in our bio or send us a message 🫶🏼💻
#athlete #athletenutrition #endurancefuel #nutrition #triathlon #triathlete #sportsnutrition #recoveryiskey #fuelyourbodyright
Do any of these sound like you?🧐🪫
Underfuelling isn’t just about feeling tired - it affects your performance, recovery, and overall health. If you’re experiencing constant fatigue, frequent injuries, mood swings or missing meals to “stay lean” it might be your body’s way of saying it needs more fuel!🌮
Fuelling is more than calories- it’s about giving your body the tools to perform at its best!🔋 don’t ignore the signs!
For more help & support get in touch with us via the link in our bio or send us a message 🫶🏼💻
#athlete #athletenutrition #endurancefuel #nutrition #triathlon #triathlete #sportsnutrition #recoveryiskey #fuelyourbodyright
It’s time to celebrate our athletes! 📢
Congratulations to everyone performing over the weekend 👏 great results from everyone!
The power of fuelling for the work required 🍌& if you are looking for support during your off season with your nutrition don’t hesitate to get in touch! 🤗
#medalmonday #fuelyourperformance #ironman #ironman703 #ultramaraton #marathon #amsterdammarathon #nutrition
It’s time to celebrate our athletes! 📢
Congratulations to everyone performing over the weekend 👏 great results from everyone!
The power of fuelling for the work required 🍌& if you are looking for support during your off season with your nutrition don’t hesitate to get in touch! 🤗
#medalmonday #fuelyourperformance #ironman #ironman703 #ultramaraton #marathon #amsterdammarathon #nutrition
A week of meal ideas!! 🍝🌮🥑
All these recipes can be found on our insta or message us to get a recipe! 💌
We love to keep our recipes simple to make but super tasty! You’ll notice that all the meals include a substantial protein source, enough carbohydrates, healthy fats and lots of colours!! 🍗🍠🍅🥦🍋
If you struggle to think of ideas for your meals why not give us a follow! We post recipes each week and offer personalised nutrition support for busy athletes! 👀
#mealideas #nutrition #sportsnutrition #recipe #mealplanning #healthy #healthylifestyle #athlete #triathlete
A week of meal ideas!! 🍝🌮🥑
All these recipes can be found on our insta or message us to get a recipe! 💌
We love to keep our recipes simple to make but super tasty! You’ll notice that all the meals include a substantial protein source, enough carbohydrates, healthy fats and lots of colours!! 🍗🍠🍅🥦🍋
If you struggle to think of ideas for your meals why not give us a follow! We post recipes each week and offer personalised nutrition support for busy athletes! 👀
#mealideas #nutrition #sportsnutrition #recipe #mealplanning #healthy #healthylifestyle #athlete #triathlete
Fuelling your Hyrox! 🏋🏻♀️
Ahead of Birmingham this weekend we want to wish all the athletes goodluck for your event!!
In this post Nutritionists @therxnutrition & @laurenwalkernutrition put together a timeline on what to prioritise with your nutrition for your event🍌
🙋♀️Reminder that the timeline examples are not a true representation of what a diet should look like, they are an example of what you could go about structuring your day around your event! For example, if your event is in the morning = limiting high fibre and fat foods to prevent gut discomfort 🥳
We hope you find this post useful leading up to your event! 🤗
Any questions just pop us a message!
#hyrox #hyroxtraining #hyroxworkout #nutrition #hyroxfuel #hyroxbirmingham #nutrition #fuellikeanathlete
Fuelling your Hyrox! 🏋🏻♀️
Ahead of Birmingham this weekend we want to wish all the athletes goodluck for your event!!
In this post Nutritionists @therxnutrition & @laurenwalkernutrition put together a timeline on what to prioritise with your nutrition for your event🍌
🙋♀️Reminder that the timeline examples are not a true representation of what a diet should look like, they are an example of what you could go about structuring your day around your event! For example, if your event is in the morning = limiting high fibre and fat foods to prevent gut discomfort 🥳
We hope you find this post useful leading up to your event! 🤗
Any questions just pop us a message!
#hyrox #hyroxtraining #hyroxworkout #nutrition #hyroxfuel #hyroxbirmingham #nutrition #fuellikeanathlete
Medal Monday! 🏅
Lots of great results recently from our TEN & Energised Athlete Academy members! 🧡🩵
#medalmonday #sportsnutrition #ironman #halfmarathon
Medal Monday! 🏅
Lots of great results recently from our TEN & Energised Athlete Academy members! 🧡🩵
#medalmonday #sportsnutrition #ironman #halfmarathon
Fuel your performance with Vitamin D🌞
aka the sunshine vitamin!
Up to 90% of our vitamin D can come from sunlight exposure through the summer months! But during the winter, especially here in the UK, the suns rays aren’t strong enough for adequate synthesis.
This can leave many athletes at risk of a deficiency especially which increased time training indoors! 🏋🏻♀️
Why it matters ✨
• Boosts muscle function: essential for strength and recovery ❤️🩹
• Supports bone health: helps prevent injuries like stress fractures 🦴
•Enhances immune function: keeps you healthy and ready to train 🛡️
Recommendations: athletes may need 1,000-4,000 IU daily during winter to maintain optimal levels. Make sure to include sources like fatty fish, fortified foods and consider supplements when the sun isn’t shining! 🌧️
Stay strong this winter and don’t like vitamin D deficiency hold you back 🏃♂️💨
#vitaminD #athletehealth #wintertraining #nutrition #staystrong #athlete #triathlete #triathlon #winterarc #sportsnutrition
Fuel your performance with Vitamin D🌞
aka the sunshine vitamin!
Up to 90% of our vitamin D can come from sunlight exposure through the summer months! But during the winter, especially here in the UK, the suns rays aren’t strong enough for adequate synthesis.
This can leave many athletes at risk of a deficiency especially which increased time training indoors! 🏋🏻♀️
Why it matters ✨
• Boosts muscle function: essential for strength and recovery ❤️🩹
• Supports bone health: helps prevent injuries like stress fractures 🦴
•Enhances immune function: keeps you healthy and ready to train 🛡️
Recommendations: athletes may need 1,000-4,000 IU daily during winter to maintain optimal levels. Make sure to include sources like fatty fish, fortified foods and consider supplements when the sun isn’t shining! 🌧️
Stay strong this winter and don’t like vitamin D deficiency hold you back 🏃♂️💨
#vitaminD #athletehealth #wintertraining #nutrition #staystrong #athlete #triathlete #triathlon #winterarc #sportsnutrition
Fuelling a world record - the data! 🥪
A insight into what James Saxby consumed during his WR longest continuous triathlon 🏊🚴🏃
Fuelled by the help of @fortis.sportsci a sports nutritionist here at TEN! Harvey put so much work into getting James feeling his best throughout the 33hours resulting in a massive achievement for the whole team!
Check out the different food sources consumed by James, and noticed how a lot of the options are whole foods rather than purely sports products🥪 This is because at lower intensities, our bodies are able to tolerate more fat and protein than you would at higher intensity running/ cycling 🏃
It’s important for athletes performing for this duration to reach their energy requirements and this is made easier via energy dense food sources! Such as the humble chip butty or jam sandwiches 👏
They also offer a convenient way to take a break from the intake of sweet hydration mixes and gels.
To find out more visit TriathlonDan on YouTube to watch the whole documentary and see Harvey doing what he does best ✅
#triathlete #triathlon #ultrarunning #ultraendurancecycling #cycling #fuellingforperformance #nutrition #fuelling #nutritionist #sportsnutrition
Fuelling a world record - the data! 🥪
A insight into what James Saxby consumed during his WR longest continuous triathlon 🏊🚴🏃
Fuelled by the help of @fortis.sportsci a sports nutritionist here at TEN! Harvey put so much work into getting James feeling his best throughout the 33hours resulting in a massive achievement for the whole team!
Check out the different food sources consumed by James, and noticed how a lot of the options are whole foods rather than purely sports products🥪 This is because at lower intensities, our bodies are able to tolerate more fat and protein than you would at higher intensity running/ cycling 🏃
It’s important for athletes performing for this duration to reach their energy requirements and this is made easier via energy dense food sources! Such as the humble chip butty or jam sandwiches 👏
They also offer a convenient way to take a break from the intake of sweet hydration mixes and gels.
To find out more visit TriathlonDan on YouTube to watch the whole documentary and see Harvey doing what he does best ✅
#triathlete #triathlon #ultrarunning #ultraendurancecycling #cycling #fuellingforperformance #nutrition #fuelling #nutritionist #sportsnutrition
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