90-Day Sports Performance Programme
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A Dedication Path to Health-First Performance & Recovery
Are you an athlete or highly active individual looking for short-term gains but without compromising long-term health? This 90-day programme is the definitive solution for transforming your performance, focusing on enhanced recovery, sustained energy, and preventing the pitfalls of high-pressure training. We'll help you become the best, healthiest version of you.
This intensive, structured health programme is built on a holistic health and wellness approach, ensuring your training regime, recovery, and overall health are balanced for long-term athletic performance.
From Passion to Performance: Why Health is the Foundation
I love exercise—I love setting new goals, devising training plans, and the mental strength required to stay strong when the going gets tough. However, I learned the hard way that being physically fit does not necessarily equal being healthy.
My health is now of the utmost importance because maintaining it ensures I can continue doing what I love for many years to come. In the high-pressure world of sports, long-term health is often overlooked. We will work together to manage all of life's stresses—job, home, and gruelling training—to fuel your body with nutrient-dense foods, respect its need to rest, and build long-term, sustainable resilience.
Curious about how this looks in practice? I recently shared my personal 2025 Ironman Barcelona journey and the specific lessons I learned about the intersection of health and resilience.
Is This Programme Right for You?
This health programme is designed for athletes and highly active individuals seeking to optimise training and performance while protecting their long-term health. This includes:
Athletes aiming for incremental gains in performance by better understanding when and what to fuel with.
Individuals struggling with recurring illness, ongoing fatigue, or slow injury recovery who want to get back on track.
Those concerned about inadequate energy consumption (RED-S), stress fractures, or hormonal imbalances due to high training load.
Anyone seeking a structured, holistic health & wellness plan to ensure their dedication to sport does not compromise their future health.
The Three Phases of Your 90-Day Journey
Our programme is structured across three distinct phases, ensuring a logical, systematic, and supportive path to peak athletic performance. Each phase aligns with your monthly 1-2-1 consultation.
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Phase 1: Investigate & Initiate
Duration: Approx. Weeks 1-4
Deep case analysis, defining performance goals, assessing total stress load, and initiating key performance or hormone testing.
Includes: Initial Consultation (60 mins).
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Phase 2: Implement & Optimise
Duration: Approx. Weeks 5-8
The core sports nutrition work: implementing tailored fueling strategies (pre/post-workout), reducing inflammation for enhanced injury recovery, and balancing energy availability.
Includes: First Follow-up (45 mins).
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Phase 3: Refine & Sustain
Duration: Approx. Weeks 9-12
Refining protocols for competition, focusing on long-term health (via the 6 Pillars), building stress resilience, and creating a maintenance plan for sustained, healthy athletic performance.
Includes: Final Follow-up (45 mins).
Your Support System: Programme Structure & Deliverables
This holistic wellness therapy is designed to provide maximum support and clarity for your journey to optimise health and performance.
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Three 1-2-1 Consultations
Three monthly face-to-face online consultations. We take a deep dive into your sporting and health history, current health, and personal goals.
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Personalised Protocol
A detailed roadmap outlining your aims, goals, and the recommended performance nutrition plan, updated after each consultation.
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Nutritional Therapy Plan
A wholefood, tailored plan focusing on optimising daily diet, fueling strategies (mix/quality of macros), and micronutrient density.
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Supplement Recommendations
Tailored recommendations (cost additional) where appropriate, informed by evidence-based practice to support performance and recovery.
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Recipe Resources
Recipes packed with nutrient-dense, recovery-focused meals and snacks designed to fuel your optimise training.
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Dedicated Email Support
Direct email support specific to your protocol for the full 90 days, ensuring you have expert guidance when you need it most.
Precision through Functional Testing
To build a truly personalised map, we may recommend functional testing. These clinical insights allow us to move beyond general advice and target the specific metabolic, hormonal, or inflammatory factors impacting energy, recovery, and overall resilience.
Sports Performance Blood Testing: Essential for assessing key performance indicators, nutrient status (e.g., iron, B12, Vitamin D), and baseline inflammation.
Adrenal Stress Profiling: Recommended to assess cortisol patterns and stress hormones, which are critical for managing total stress load and avoiding burnout.
Comprehensive Hormone Testing (DUTCH): Valuable for assessing sex hormones, which are often affected by high training load and essential for bone health and injury recovery.
Food Intolerance Testing: Recommended if persistent gut issues or slow recovery suggest underlying dietary triggers.
Our Collaborative Approach to Testing: Testing is a collaborative choice, not a requirement. We will discuss whether these insights are necessary for your specific goals during your Initial Consultation. Please note that laboratory fees are separate from the programme investment.
Supplement Safety & Clinical Rigour
Our approach to supplementation is rooted in safety and clinical necessity. We prioritise a "food-first" philosophy, using supplements only to bridge specific therapeutic gaps.
Rigorous Safety Checks: Every recommendation is meticulously cross-checked against your current medications to ensure total safety.
Professional Quality: You will receive 10%–25% discounts on professional-grade, high-purity supplements through our specialist suppliers.
Budget-Prioritised Guidance: We help you identify the "must-have" nutrients that offer the most impact for your investment.
Your Investment in Your Energy & Performance
Thisprogramme is an investment in your long-term health and athletic performance. By enrolling in this structured roadmap, you are choosing the most direct path to improving your energy levels, recovery times, and overall sense of wellbeing.
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90-Day Sports Performance Programme
Investment: £300
Real Stories: Real Successes
Health is more than just the absence of illness—it is the presence of energy, vibrancy and vitality. Hear directly from clients who have experienced success with our 6 Pillars of Health holistic approach to Nutritional Therapy and Lifestyle Medicine.
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Rosa E.
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“I started seeing Sarah in January as I wanted to improve on my nutrition to help with my marathon training & sluggish digestion, as I felt as I was stuck in a rut and not making the best choices. Sarah went through with me some issues I was having with gut problems and sleep and offered a structured approach to help with these. The supplements and strategies she recommended have led to improvements with both my gut health and energy levels. Not only with supplement suggestions but also with other foods to eat for improved health, or fuelling during my training. The follow up meeting with her was very helpful as we went through how the changes were going and adapted my plan going forward. Sarah's holistic approach has certainly led to improvements and I can highly recommend her if you are looking for both nutritional and well being advice.”
March 2025
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