Performance on race-day relies on precise nutrition strategies. The right approach to carbohydrate availability, hydration, and nutrient timing can make the difference between performing at your peak and struggling to finish.
We develop tailored nutrition plans that cover every phase of competition. During the taper, we ensure carbohydrate intake matches reduced training loads to maintain glycogen stores, while in the final 24–48 hours we programme structured carbohydrate loading to maximise energy availability for race day. On the day itself, we design in-event fuelling protocols — covering carbohydrate type and quantity, hydration, and safe supplementation — to sustain energy, delay fatigue, and support consistent performance throughout.
After competition, we focus on recovery nutrition to accelerate glycogen replenishment, maximise muscle repair, and support immune function. The result is a clear, science-driven framework adapted to your needs, giving you the confidence to step onto the start-line ready to perform at your best.
This is where your journey begins — a personal consultation designed to bring clarity, structure, and a plan built entirely around you. Together, we’ll look at your training, nutrition and lifestyle, identify the key areas for progress, and create a roadmap that will fit your goals and your lifestyle.
Explore how personalised nutrition support has helped clients improve performance, build healthier habits, and achieve lasting change. These stories show what’s possible when the right plan meets the right support.
Xavi is helping me with a nutritional plan to complement my PT programme and I’m fitter, leaner and stronger than I have been in 15 years. I love the informal setting of the well equipped studio space, Xavi is friendly and welcoming and manages to get the best out of you without being overly pushy. The sessions are always different and we have a laugh too. I couldn’t recommend EMS more
Richard Halfhide
I have been working with Xavier for 18 months after I had my baby. He helped me to regain core strength and changed my outlook to fitness, and introduced a mix of strength training and cardio. He is very encouraging and personalised the program to my needs on a weekly basis. Highly recommended!
Janice
M Lee
Libby McPherson
Started with Xavi in August 2023, being moderately overweight and unhealthy. Xavi soon got me to work, giving me a workout plan, diet plan and a heap of motivation to get into shape.
Within 6 months, I had lost over 15kg, starting to slowly get into a better shape and feel better about myself.
Would definitely recommend Xavi!
Kacey Olive
It’s not just about short-term fixes — it’s about creating clarity, confidence, and sustainable progress. My approach combines science with real-life practicality, helping you balance nutrition, performance, and everyday life in a way that works long term.
Evidence-based tips, practical guidance, and expert thoughts
on performance, recovery, and everyday nutrition.
The Core Idea “Fuel for the work required” is a simple concept, but it sits at the foundation of effective sport and exercise nutrition. At its core, it means aligning your nutrition with the physiological demands you place on your body. Rather than eating the same way every day or following a rigid plan, this […]
Unlike cars, we don’t have a warning light that flashes when we’re running low on fuel. But make no mistake—your body will let you know. The problem is, most athletes either ignore the signs or don’t recognise them in the first place. Over time, under-fuelling doesn’t just affect performance. It impacts your health, recovery, and […]
Walk into any supplement shop or scroll online and you’ll be hit with bold claims, flashy labels, and promises of rapid transformation. But here’s the reality: Only a small number of supplements are consistently backed by strong scientific evidence. And even more importantly… Most of what supplements provide can (and should) come from a well-structured […]
Welcome to my nutrition space. This blog is where science meets real life — where performance, health, and practical nutrition come together to help you fuel your body with purpose. I’m Xavier Gomez, a Sport & Exercise Nutritionist and Personal Trainer based in Norwich, and this platform is an extension of the work I do […]
