With Kofi
Sports nutrition
For runners, cyclists, rugby players and anyone training for something on a calendar. Fuelling that you practise before race day.
Most amateur athletes under-eat on training days, then panic in race week. Kofi spent six years working with Welsh age-group athletes and is more interested in your Tuesday than in your supplements.
We look at your training week against your food, session by session: what you have before, during and after, and how you feel on the long days. We plan what you will try on your long runs or rides, so that nothing on race day is new.
We watch for low energy availability, which can show up as missed periods, repeat injuries or being tired all the time, in men as well as in women. If we see that, we will talk about it and may involve your GP. Under-eighteens are seen with a parent, with a focus on eating enough.
What is included
- A session-by-session look at your week
- A plan for long sessions, and for gut training
- A race-week and race-day sheet
- An honest word on what supplements are worth having
What it costs
A first session with Kofi is £85, and a race-week plan is £45. Club talks start at £120. We do not sell blocks of sessions or memberships, and there is nothing to buy from us. The how it works page explains the rest.
Questions about sports nutrition
Do I need protein powder?
Probably not, but it is fine if it is convenient. Food does most of the work.
Do you work with clubs?
Yes. Kofi does evening talks for running, cycling and rugby clubs in and around Cardiff, usually in your clubhouse.
Bring a week of real food.
Seventy-five minutes at the old school table for £85, with three things to change at the end of it. The biscuits stay in the diary. Nobody will be shocked.