If there's one name that stands out when it comes to elite sports nutrition in the UK, it's Alex Neilan The Sport Dietitian. With years of experience working with professional athletes, teams, and everyday fitness enthusiasts, Alex brings a refreshing, real-world approach to fuelling performance through evidence-based nutrition.
Whether you're training for your first marathon or competing at the highest level, these nutrition insights from Alex Neilan The Sport Dietitian can completely transform your energy, focus, and recovery.
Understanding Performance Nutrition
One of the first things Alex Neilan The Sport Dietitian often highlights is that performance nutrition isn't just about supplements or protein shakes — it's about consistency, balance, and timing. He's a firm believer in helping athletes of all levels build sustainable habits around food.
From my own experience attending one of his athlete workshops, I was struck by how practical and down-to-earth his advice was. It wasn't about cutting carbs or counting every calorie — it was about eating the right foods at the right time to support your training goals.
1. Plan Ahead to Stay Ahead
According to Alex Neilan The Sport Dietitian, one of the biggest mistakes athletes make is failing to plan their meals. He emphasises the importance of meal prep — not just to save time, but to make sure you're eating with purpose.
He recommends prepping recovery snacks and meals before intense training days. A simple protein-rich smoothie, a handful of nuts, or even a homemade wrap can make all the difference when it comes to refuelling efficiently.
2. Prioritise Protein — But Don't Overdo It
It's easy to fall into the trap of thinking more protein equals better results. But Alex Neilan The Sport Dietitian explains that it's about quality and timing. For most active individuals, spreading protein intake evenly across meals — rather than cramming it all in post-workout — is key.
He advises including lean sources like chicken, fish, eggs, Greek yoghurt, or tofu in every meal. “You don't need a tub of powder to hit your goals,” he often says, and I've personally felt better since swapping out supplements for real food.
3. Fuel Before You Train
Skipping meals or under-eating before a session can seriously compromise performance. Alex Neilan The Sport Dietitian stresses the importance of pre-training fuelling. A small, carbohydrate-rich snack 60–90 minutes before training can provide the energy needed to get the most out of your session.
Something like a banana with peanut butter or a bowl of porridge with berries is ideal — easy to digest, but packed with fuel.
4. Hydration Isn't Just About Water
Another gem from Alex Neilan The Sport Dietitian is the role of hydration — especially electrolytes. During intense sessions or hot weather, plain water isn't enough. Alex often recommends sipping an electrolyte-rich drink during and after training to replace lost salts and keep your body functioning at its best.
From my own training, I've found this tip especially helpful on longer runs or hot gym days. Staying properly hydrated has helped reduce fatigue and muscle cramps noticeably.
5. Recovery Starts the Moment You Finish
For Alex Neilan The Sport Dietitian, recovery is non-negotiable. “You're not just eating to recover from today,” he says, “you're fuelling for tomorrow's performance.” Within 30 minutes of a tough session, he recommends a mix of protein and carbs to kickstart muscle repair and glycogen replenishment.
Think something simple: a tuna sandwich, scrambled eggs on toast, or even chocolate milk. It doesn't have to be fancy — it just has to be timely.
6. Sleep Is a Secret Weapon
While it's not food-related, Alex Neilan The Sport Dietitian often reminds clients that nutrition and sleep go hand in hand. Without proper rest, even the best diet can fall short. He suggests winding down with a light evening snack (like yoghurt and fruit) to support overnight recovery.
After following his advice and getting serious about my sleep routine, I noticed better mood, energy, and performance within a week.
Why Alex's Advice Stands Out
What sets Alex Neilan The Sport Dietitian apart is his ability to translate science into simple, actionable steps. There's no jargon, no guilt — just realistic guidance that meets you where you are. His approachable style has made him a trusted figure among Olympians, Premier League players, and amateur athletes alike.
I've personally found his tips easy to implement and incredibly effective. And with so many “quick fix” nutrition myths out there, it's refreshing to have someone like Alex Neilan The Sport Dietitian offering clear, honest advice that actually works.
Final Thoughts
When it comes to improving your performance, recovery, and overall health, the smallest changes often make the biggest impact. With insights from Alex Neilan The Sport Dietitian, you can feel more energised, train smarter, and take your goals to the next level.
Whether you're aiming for a personal best or just trying to stay consistent, these tips offer a solid foundation built on real-world experience and proven science. Don't overthink it — just start with one change today and build from there.
