⸻ Female Performance NutritionFueling female performance isn't just about nutrition - it's about working with your physiology, not against it.
Most sports nutrition advice isn't built for female physiology. This is.
For women's sports teams and clubs, and individual female athletes - whether training recreationally or competitively.
For teams & clubs
WORKSHOP, SQUAD & GROUP SESSIONSFor individual athletes
Female Athlete Mapping Session
8+ years supporting female athletes through training, recovery & physiology.
⸻ Why this mattersWomen's bodies don't follow a fixed, linear pattern - they change across the cycle.
Energy, recovery, and performance naturally fluctuate across the month. But most sports nutrition advice is built around a consistent, day-to-day model - which doesn't reflect how female physiology actually works.
This is where my approach is different. Nutrition is aligned with how your body is actually functioning - not the average male athlete it was modelled on.
Cycle-related changes in energy and performance
Conditions such as PCOS, endometriosis, or hypothalamic amenorrhea
Periods of higher stress or reduced recovery capacity
⸻ Conditions worked withReal physiology - not generic advice.
PCOS
01
Insulin sensitivity, androgen patterns, and inflammation - addressed in the context of your training load and goals, not as a generic protocol.
Endometriosis
02
Energy, inflammation, and recovery support that account for cycle-related symptoms and the impact they have on consistent training.
Hypothalamic Amenorrhea
03
Recognising under-fuelling, REDs risk, and hormonal disruption - and rebuilding capacity without the trial-and-error.
⸻ Why this is differentSports nutrition built for female physiology.
Not adapted from a male athlete model. Built from the ground up around how women's bodies actually function.
01
MenstrualDays 1–5
Iron, recovery, gentle reload.
Energy can dip and inflammation may rise. Nutritional focus shifts to iron status, anti-inflammatory intake, and allowing recovery to lead.
FocusReplenish & recover
01
MenstrualDays 1–5
Iron, recovery, gentle reload.
Energy can dip and inflammation may rise. Nutritional focus shifts to iron status, anti-inflammatory intake, and allowing recovery to lead.
FocusReplenish & recover
01
MenstrualDays 1–5
Iron, recovery, gentle reload.
Energy can dip and inflammation may rise. Nutritional focus shifts to iron status, anti-inflammatory intake, and allowing recovery to lead.
FocusReplenish & recover
01
MenstrualDays 1–5
Iron, recovery, gentle reload.
Energy can dip and inflammation may rise. Nutritional focus shifts to iron status, anti-inflammatory intake, and allowing recovery to lead.
FocusReplenish & recover
This is the layer that most sports nutrition advice misses entirely.
⸻ Session FormatIf this already feels different - here's how to begin.
Two paths, depending on whether you're working with a team or want personalised support.
For teams & clubsEnquire about a session for your team or club.
Workshops, live online sessions, small-group formats, or interactive Q&A's - tailored to your squad's training calendar and the specific questions your athletes are asking.
For individual athletesBook a Female Athlete Mapping Session.
A structured 1:1 session to understand your energy, performance, and physiology - and a clear, practical view of what to do next. Built around your training and goals.
⸻ What this helps withPractical, clear, and directly relevant to your training.
Designed to help athletes and teams operate with more consistency and less guesswork.
01
Fuel for more consistent energy
Stable output across training blocks - instead of the highs and crashes most athletes accept as normal.
02
Understand hormones & performance
How cycle phases, stress hormones, and recovery hormones shape what you can ask of your body.
03
Reduce dips, crashes, fluctuations
Smoother day-to-day energy without overcomplicating the food, the supplements, or the protocols.
04
Improve recovery, simply
Recovery built into how you fuel - not bolted on as another routine to manage on top of training.
05
Realistic strategies around competition
Practical fuelling and recovery decisions for the days that matter most - without overhauling your routine.
⸻ Meet EvaI work with women- to understand how their bodies are actually functioning.
Not just at a surface level, but across the systems that influence energy, hormones, and performance. My work combines sports nutrition with a systems-based understanding of female physiology - so recommendations are based on how your body actually functions, not generic guidelines.
8+
6
YEARS IN PRACTICE
REGISTERED BODIES
MSc
SPORTS NUTRITION
⸻ Personalised support & testingFor individual athletes - your data tells a story.
Symptoms like fatigue, inconsistent energy, poor recovery, or hormonal disruption don't happen randomly. They're often linked to what's happening beneath the surface - from hormone patterns and nutrient status to how the body is responding to stress and training.
Without this level of insight, support often becomes trial and error. Where appropriate, I offer in-depth support through:
01
You've already tried…
Stayed consistent with training
Paid careful attention to nutrition
Tried supplements or made adjustments
Logged metrics and tracked recovery
02
And still…
Recovery feels slower than it used to
Energy is inconsistent - even on rest days
Strength or performance has plateaued
Body composition is shifting - despite the effort
It doesn't quite add up.
For Individual AthletesUnderstand your energy, performance & physiology in detail.
A structured 1:1 session to assess what's actually happening in your body - and what to focus on next.
⸻ Why this is differentHow this compares to generic sports nutrition.
Both approaches sound similar on the surface. They're built on different assumptions.
Most generic adviceBuilt on a male, linear physiology model.
Assumes day-to-day consistency
Treats hormones as background noise
Generic macros & calorie targets
Symptoms managed in isolation
Recovery treated the same all month
One protocol for all stages of training
This approachDesigned around female physiology and how it actually behaves.
Accounts for cyclical fluctuation
Hormones treated as central, not peripheral
Fuelling adapts to phase & training load
Symptoms read as system signals
Recovery strategy shifts with physiology
Considers stress load, gut, thyroid & metabolism together
⸻ For individual athletesIf you're looking for more personalised support…
Start with a focused 1:1 session to map what's actually going on - and what to do next.
A structured 1:1 session · Clear direction
⸻ Before working togetherQuestions female athletes often ask.
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No - but it helps. If you don't already track, we'll start by gathering enough information to understand your patterns. The work doesn't depend on perfect data; it depends on us understanding what your body is actually doing.
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Yes. Workshops are routinely scheduled around pre-season, in-season, and competition phases. The content adapts too - pre-season focuses on capacity, in-season on consistency and recovery, and around competition we focus on practical fuelling decisions.
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Yes, but differently. Hormonal contraception changes the pattern, and we account for that. The approach is still about working with your physiology as it actually is - not as a textbook model assumes it should be.
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No. The work is for women who train - recreationally or competitively. The approach is the same; the application is personal. If you train with intent and want your body to respond to it properly, this is for you.
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A team workshop teaches the principles to a squad - practical, applied, and built around the questions your athletes are asking. A 1:1 mapping session is personalised, with deeper assessment and individual direction. Many athletes do both.
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No. The work is about understanding what your body actually needs - usually that means fuelling more intelligently, not less. Supplements are used selectively and only where there's a clear reason for them.
⸻ Choose the right next stepTwo ways to bring this work into your training.
Whether you're leading a team or training as an individual - the framework is the same. The format adapts.
For Teams & ClubsBring this into your club or team with a tailored session.
In-person workshops, live online sessions, and squad-based formats - built around how your athletes actually train.
For Individual AthletesUnderstand your energy, performance & physiology in detail.
A structured 1:1 session to assess what's actually happening in your body - and what to focus on next.