Sports nutrition built into clinically-led coaching
HP3 sports nutrition is delivered by Registered Nutritionists with the Association for Nutrition, each with a PhD in sport and exercise nutrition, working inside the same team as the physiotherapists and coaches who already know your training. Your fuelling is planned from your training data and your health, not from a template.
Whether you are underfuelling without knowing it, losing races to your stomach, or want your daily diet to support the work you put in, the process is the same: assess what you eat and what you do, build a plan you can keep, and review it as the training changes. Consultations are by video, so HP3 nutrition is available wherever you train.
An initial consultation is 60 minutes and costs £95. Follow-ups are 30 minutes and £60.
Training, racing and health
Most athletes come to us for one of three reasons. The assessment is the same in each: find out what you eat and when, measure it against what your training asks of you, and change the parts that matter rather than everything at once.
Fuelling the training
You train hard and eat sensibly, but energy, recovery, body weight or mood are not where they should be. Low energy availability is common in endurance sport and harms health and performance in women and men alike (IOC consensus, 2023). A seven-day analysis of your intake shows whether the problem is how much, when or what, and the plan is periodised to your training weeks rather than set once and forgotten.
Race fuelling and the gut
Carbohydrate loading, the race-day breakfast, hourly intake, fluid and sodium, caffeine, and a gut that will tolerate all of it. Gut training is practised in the weeks before the race, not discovered on the day (ISSN position stand, 2019). Plans cover single-day races, multi-day and stage events, and what your crew needs to know.
Body composition and health
Changes to body composition made at the right point in the season and at the right rate, measured properly rather than guessed. Also nutrition for recovery from injury or illness, returning to sport after time off, and conditions that affect how you eat and train. If a question needs a doctor or a physiotherapist, we say so and refer within the team.
Not sure whether nutrition, coaching or physiotherapy is the right first step? Email info@hp-3.co.uk and ask, and we will tell you plainly.
Assess the intake, build the plan, review it
Every HP3 nutrition consultation follows the same process, in the same order, by video. An initial consultation is 60 minutes.
Intake and analysis
Before your consultation you complete a short pre-consultation form covering your goals, training, health and a typical day’s eating. For a full analysis you keep a food diary for four to seven days, and your nutritionist analyses energy, carbohydrate, protein, fat, micronutrients, hydration and nutrient timing against your training load, so the conversation starts from what you actually eat rather than what you remember eating.
Consultation and written plan
A 60-minute video consultation works through the findings and agrees priorities: usually three changes, not thirty. You receive a concise written action plan and a recording of the consultation. Where you need more, a meal plan, a race fuelling plan or a body composition strategy is built from the same analysis, so nothing is prescribed that the assessment did not support.
Follow up and integrate
A 30-minute follow-up reviews progress and adjusts targets. If you are coached by HP3, the plan is written into your TrainingPeaks programme so that fuelling sits with the sessions it supports, and your coach and physiotherapist work from the same record. If you are coached elsewhere, we share the plan with your coach with your consent. Nutrition is a process, not an appointment.
What to have ready
- Your training: a typical week, and TrainingPeaks access if you use it, so intake can be read against load.
- Your next event, with distance, terrain, expected duration, checkpoint or aid-station detail and whether you have a crew.
- Any medical conditions, medications and supplements, and the products you currently fuel with.
- For a full analysis, four to seven days of honest food diary. Honest matters more than tidy.
What you receive
- A concise written action plan with the priorities agreed in the consultation.
- A recording of the consultation, so you can go back to it.
- Targets you can measure, and a follow-up to measure them.
- Where booked: a seven-day meal plan with portion guidance and shopping list, a race fuelling plan, or a body composition report.
Dietary analysis is run in Nutritics, so the micronutrient picture is measured rather than estimated. Monthly support plans include access to Hexis for day-by-day fuelling that follows your training. Body composition is measured with ISAK-standardised skinfolds and girths, so results can be compared from one season to the next. Coached athletes have their plan written into TrainingPeaks.
One menu, whoever you see
Every service below is delivered by one of HP3’s Registered Nutritionists, and the fee is the same whichever of them you see. If you are not sure where to start, book an initial consultation and your nutritionist will tell you what, if anything, you need next.
Consultations and analysis
For daily fuelling, energy availability, recovery and the questions that do not fit a race plan.
- Initial consultation, 60 minutesGoals, training, current diet and priorities. Written action plan and recording.£95
- Follow-up consultation, 30 minutesProgress review with updated targets and action points.£60
- Seven-day nutrition analysis15-minute call, four-to-seven-day food diary analysed in Nutritics, written recommendations, 30-minute feedback consultation.£150
- Custom seven-day meal planBuilt on your energy needs, training, goals and preferences, with portion guidance and a shopping list.£175
- Analysis and meal plan togetherBoth of the above, saving £50.£275
Race fuelling
For a specific event, from a first marathon to a multi-day stage race.
- Race fuelling plan30-minute consultation. Two-to-three-day carbohydrate loading plan, race-day breakfast, in-race fuelling protocol, and guidance on caffeine, gut training, logistics and recovery.£150
- Multi-day or stage-race planDaily nutrition, recovery between stages, breakfast and evening meal strategies, support-crew guidance, hydration and fatigue management.from £300
Ongoing support
For athletes who want nutrition reviewed alongside the training, month by month. Minimum three months.
- Performance planInitial consultation, periodised nutrition, Hexis access, weekly check-in messaging, training and nutrition review, one 30-minute video consultation a month, ongoing adjustments.£150 a month
- Performance+ planEverything in the Performance plan, plus two video consultations a month, detailed training-fuelling reviews, a gut-training strategy, priority race-week support, a carbohydrate-loading plan and one complete race fuelling plan per three-month block.£250 a month
Body composition and groups
Measured to a standard, so change can be tracked rather than guessed.
- Body composition assessmentISAK-standardised skinfolds and girths, interpretation, comparison with previous measurements, written summary. Restricted profile £65, full profile £80.from £65
- Season monitoring, four assessmentsSpread across a training season, with changes tracked over time. Restricted £220, full £280.from £220
- 12-week body composition programmeAssessment, personalised nutrition strategy, Hexis access, strength plan with planned progressions, weekly check-ins, monthly review calls, final maintenance strategy. Or three payments of £195.£549
- Club and team workshops60 to 90 minutes including questions, tailored to the club or team.£250 an hour
Every fee is per athlete and includes the written material described. Fees for in-person body composition measurement may carry travel; ask when booking.
Your nutritionists
HP3 sports nutrition is delivered by two Registered Nutritionists with the Association for Nutrition, both with a PhD in sport and exercise nutrition, both university lecturers and researchers, and both racing endurance events themselves. That combination is the point: the person writing your plan is qualified to read the evidence, and has carried a race vest.
Dr Liz Mahon
Sports nutritionist Registered Nutritionist (Association for Nutrition). PhD in endurance sports nutrition. IOC postgraduate diploma in sports nutrition.For over a decade Liz has worked as a lecturer, researcher and practitioner in sport and public health nutrition, developing and leading degree programmes at Liverpool John Moores and Glyndŵr Universities, which is why her practice is evidence-led rather than fashion-led. She works with clubs, teams and individual athletes on dietary assessment, body composition and event fuelling. Her own sport is the mountains: trail running first, then triathlon and multisport from sprint to Ironman. She trained as a mountain leader and worked as a glacier guide, so nutrition in extreme environments is a particular interest.
Dr Howard Hurst
Nutritionist and sports scientist Registered Nutritionist for Sport (Association for Nutrition). PhD in sport science. ISAK Level 3 anthropometrist. UK Anti-Doping Clean Sport Advisor.Howard has over 15 years’ experience as a senior lecturer in sport, exercise and nutritional science, with more than 70 published papers and book chapters and a book on nutrition for junior athletes. He has worked with professional cycling teams including Madison Genesis and Team Wiggins, GB age-group triathletes, the Swedish national and Olympic mountain bike squads, and marathon and ultramarathon runners from first-timers to elites. He races triathlon from sprint to Ironman and has run everything from 5 km to 80 km ultramarathons.
We work food first. We do not recommend a supplement without a nutritional assessment, and then only where the evidence supports it for your situation and the product can be used safely within clean sport.
We will not pursue a weight or body composition target at the cost of your energy availability. And if what we find needs a doctor, a physiotherapist or a psychologist, we say so and refer within the HP3 team rather than working round it.
The consensus positions our practice follows, each open access or indexed on PubMed.
- Energy availability and REDs. Mountjoy M et al. 2023 International Olympic Committee consensus statement on Relative Energy Deficiency in Sport. Br J Sports Med 57(17):1073-1097. doi:10.1136/bjsports-2023-106994
- Ultramarathon fuelling and gut training. Tiller NB et al. International Society of Sports Nutrition position stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr 2019;16:50. doi:10.1186/s12970-019-0312-9
- Supplements and clean sport. Maughan RJ et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med 2018;52(7):439-455. doi:10.1136/bjsports-2018-099027
- Nutrition and athletic performance. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine. J Acad Nutr Diet 2016;116(3):501-528. doi:10.1016/j.jand.2015.12.006
Learn from us
HP3 publishes what it teaches. Watch these two example webinars from our nutritionists, use the calculators and the event protocols for your own planning, and take the free fuelling pack if you want the printed tools. If you then want a plan built for you, that is what the consultation is for.
Watch and read
- January diets versus performance nutrition, with Dr Howard HurstWebinar, 23 minutes, HP3 YouTube
- No one diet fits all: adapting fuelling to training, health and performance, with Dr Liz MahonWebinar for clinicians, 70 minutes, The Cycling Physios
- Nutrition in the week before your marathon
- Nutrition planning for ultramarathons
- Minimising sickness to maintain consistency
- Vitamin D for athletes
- Recipes
Plan it yourself
- Free Fuelling and Gut Training PackPrimer, race-day planner and race-week checklist, by email
- Foundational nutrition guideFree personalised daily macronutrient guide, by email
- Carbohydrate fuelling calculator
- Sweat rate and hydration calculator
- Ultramarathon nutrition planning calculator
- Recovery protocols
Frequently asked questions
Do I need to be coached by HP3 to see a nutritionist?
No. Sports nutrition is open to anyone, coached elsewhere or not coached at all. If you are coached by HP3, your nutritionist, coach and physiotherapist work from the same training record, so the plan is written into your programme rather than added on top of it.
Are consultations online or in person?
Consultations are by video, so you can work with an HP3 nutritionist wherever you train. Body composition measurement has to be done in person and is arranged with your nutritionist when you book. In-person consultations can sometimes be arranged; ask when you enquire.
What does it cost?
An initial consultation is 60 minutes and costs £95; a follow-up is 30 minutes and £60. A race fuelling plan is £150, a seven-day nutrition analysis £150, and monthly support starts at £150 a month for a minimum of three months. The full list is in services and fees.
What happens after I book?
You complete a short pre-consultation form about your goals, training, health and a typical day’s eating. Your nutritionist reads it, contacts you to arrange the video consultation, and tells you whether a food diary is worth keeping beforehand. After the consultation you receive your written action plan and the recording.
Do you recommend supplements?
Food first. We recommend a supplement only after a nutritional assessment, and only where the evidence supports it for your situation, which is the position of the International Olympic Committee’s consensus statement on supplements. Where one is appropriate, we advise on products and on using them safely within clean sport.
Can you help me lose weight or change my body composition?
Yes, at the right time of the season and at a rate that does not cost you training quality or health. Body composition is measured with ISAK-standardised skinfolds so change can be tracked rather than guessed. We will not pursue a weight target at the cost of your energy availability, and we say so at the outset.
I get sick or cannot eat in long races. Can that be fixed?
Usually, yes. Gastrointestinal problems in long events are common and most respond to a combination of gut training in the weeks before, a fuelling plan that matches what your gut can process at race intensity, and better logistics on the day. Where symptoms suggest something clinical, we say so and refer you within the team.
Will my nutritionist talk to my coach or physiotherapist?
Within HP3, yes, as a matter of course: that is the reason the nutrition service sits inside a clinically-led team rather than beside it. If you are coached outside HP3, we share the plan with your coach with your consent.
Book a consultation
Booking starts with a short pre-consultation form. Tell us about your goals, your training and how you eat now, and one of HP3’s nutritionists will contact you to arrange your video consultation. Everything you tell us is read by your nutritionist and no one else.
If what you need is coaching or physiotherapy rather than nutrition, start with coaching with HP3 or physiotherapy at HP3. If you would rather get to know the team first, join the TeamHP3 community.
Not sure which service you need? Email info@hp-3.co.uk and ask.
Every consultation includes a written action plan and a recording. The full menu, including race fuelling plans, monthly support and body composition, is in services and fees.
- Initial consultation, 60 minutes£95
- Follow-up consultation, 30 minutes£60
- Race fuelling plan£150
- Monthly support, minimum three monthsfrom £150 a month