Winter Apparel


Sport Optimisation by Amanda Heading

Health is the foundation for optimum performance.

Whether you’re an elite level sportsperson, experienced amateur athlete, or just starting a new fitness regime, the basics are the same: exercise, rest, nutrition and hydration.


  • We need to stimulate our physical health by challenging it through exercise.

  • We need rest periods to allow for adaptation to this training stress, stronger recovery and to avoid injury.

  • Good hydration balances the electrolytes and fluid we lose during exercise.

  • And food is the fuel which will help us perform.


When we enter a race or start our fitness regime, we think about our goal, our training plan and even the clothing and equipment to help us reach that goal. We’re looking for any and every way to optimise our performance, but we often overlook three important aspects:

  • What we eat, as well as how we eat

  • How we recover, and to what effect 

  • What missing elements can be included to achieve those marginal gains


Nutrition facilitates our energy, strength, stamina and mental sharpness, as well as our musculo-skeletal health in terms of injury resilience.  The concept that you can eat anything because you’re exercising is sadly outdated; you may control your weight, but you won’t optimise your performance, maintain your training load or recover as fast from any injury. It’s not just about calories: if you put junk in, you get junk out. 


And it’s not just about macronutrients: carbs, proteins and fats.  Micronutrients - vitamins and minerals - are vital co-factors for the body to utilise the macronutrients we eat.  Food is the fuel your engine runs on. Just like a car, you put the fuel in but you need the oil as well.  And both have to be the right type for your engine: 


  • For you as an individual in terms of how you digest, absorb and utilise these nutrients

  • For your type of chosen sport: power, sprint, endurance or touch/finesse

  • For the outcome you want to achieve, whether you’re a first-time completer or an experienced podium finisher.


All the sports drinks, gels and protein powders will promise you the earth, but if you don’t have the foundation of good nutrition and health, you won’t have the resilience to train, recover and perform.


You can’t perform like a race horse, if you eat like a donkey.


Due to the extra physical demands that training places on your body, any marginal gain can help not only during your training but also your recovery.  The anti-oxidants in food help offset the oxidative stress caused by exercise and also help protect your immune resilience, but what else can do to optimise your fitness and performance?


Physical therapy is an essential part of any training programme, as it helps to balance the micro-damage caused by physical activity and facilitate adaptation to a stronger, faster, fitter you. It helps to re-balance your musculo-skeletal system by easing muscular tension, improving joint mobility and optimising rest and recovery.  It also allows you to become more aware of your body: how it responds to training, what it needs to recover and what modifications you might need to do to keep it injury-free. Regular treatment can highlight potential issues before they become injuries, and allow you to recover from hard training sessions more quickly – so you can keep to that training plan and achieve your goal. 


Sport Optimisation combines bespoke physical and nutritional therapy within the context of your sport, training programme and goal.  As an integrated, personalised approach, both therapies identify any weak links within your diet or physical health in order to optimise your performance.


Whether you’re competing against yourself or another athlete, any marginal gain should be considered and utilised in improving your performance and facilitate achieving your goal.


How Sport Optimisation can help you

  • In-depth NUTRITICS analysis of your diet, including a breakdown of macronutrient and specific micronutrient levels, identification of dietary imbalances and hydration levels. 

  • Ensure your macronutrient intake is appropriate for your health, training and demands of your sport, and identify any micronutrient and electrolyte deficiencies.


  • Dietary advice for training, tapering, performance and recovery phases, as well as guidance regarding specific race feeding.


  • Optimise your energy production, endurance and strength by choosing the foods suitable to your sport and your individual needs.


  • Record your physical adaptation to training by measuring your lean muscle mass, fat mass, hydration and bone density at regular intervals using TANITA professional body composition scan analysis.  Gain insight into your true calorie needs depending on your energy expenditure, goal weight and recovery needs, as well as oxidative stress in terms of metabolic age.


  • Learn how to cook quick and easy nutritious meals which can be adapted to your work and lifestyle patterns as well as training needs.  Identify natural anti-inflammatory foods to help off-set your training demands, preserve your immune resilience and help reduce the incidence of injury.


  • Identify the best training methods according to your genetic profile using a professional genotype analysis using a specialist Athlete Nutrigenomics DNA Test Panel. This presents elements of your unique DNA profile shown to affect athletic performance.

  • Gain insight into any underlying factors which may be impeding your performance, including food intolerances and leaky gut issues.  Assess your inflammatory profile to identify your risk of injury.


  • Treatment of acute and chronic injuries with rehabilitation plan to improve recovery time and progress back to full fitness.


  • Biomechanical assessment and identification of muscle or joint imbalances, with progressive strengthening/flexibility plans to reduce likelihood of injury and improve effective performance.


  • Physical therapy treatment including sports massage, mobilisations and manipulations to help recover from training sessions and aid recovery.


  • Liaison with coaches and trainers regarding your training, training phases and competition dates.


Not Sure?

Contact me for a free, no obligation chat to discuss your needs and assess the best approach for you.