James Fleming Nutrition

Fuel the Runner is now LIVE!

Are you ready to level up your running performance? Fuel the Runner is here to help!

Join the community of like minded runners looking to level up their performance using the power of food and nutrition.

To celebrate the launch, join today and get 25% off membership for life at just £15 per month however places are limited!

For just £15 per month you have access to:

✅ Access to a self guided online course providing education on the power of nutrition
✅ Access to a Recipe Hub and Resource hub with additional recipes and resources to further help performance and training goals
✅ Monthly webinars covering the latest in running performance with guest speakers too
✅ 24/7 access to nutrition support - ask any nutrition questions you have plus share your thoughts and ideas too
✅ Discounts on your favourite supplements and nutrition products
✅ Plus lots more to come…

ADDITIONAL BONUS: Sign up and get a free 1 to 1 solution call to discuss your nutrition, however places are limited

Ready to get started? click the link in my bio to sign up 

Fuel the Runner
Run with Purpose, Fuel with Knowledge!



Ready to level up your running performance?

Introducing Fuel the Runner, your ultimate online nutrition support programme!

Nutrition is just 1% of a runners development, yet has a huge impact on the other 99%! Your nutrition choices can help:

✅ Optimise your running performance 
✅ Improve recovery
✅ Enhance training adaptation 
✅ Reduce the days lost to injury and illness
✅ Improve overall health and wellbeing!
✅ And so much more!!

Learn how to level up your running performance through the power of food and nutrition by joining the Fuel the Runner support programme!

Enjoy access to our comprehensive online course, monthly webinars with expert insights, and a treasure trove of additional resources and delicious recipes!

Upgrade to the Advanced Coaching Package to get further support and and access to additional resources to support your running performance

We go live in 5 days time! Sign up to the link in my bio to find out more and receive additional bonus benefits when you sign up to the newsletter!

Follow for more nutrition tips and to find out more about the support programme



I am running the London Marathon (again)

In just over 200 days, I will be attempting to run the London Marathon again for the RFU Injured Players Foundation . They are a fantastic charity that provide support to players who suffer catastrophic injury whilst playing the game.

To help with my fundraising efforts, I am offering nutrition workshops to as many rugby clubs as possible to help their player to level up their performance using the power of food and nutrition. This is in exchange for a donation to my fundraising efforts.

The workshops can be delivered in person or remotely via Zoom with all donations going directly to the RFU IPF. The suggested donation for each workshop is £100 to my fundraising page.

Each workshop can be catered based on the topics you would find most useful and I can deliver to adults as well as youth athletes too.

So if you want to level up your performance and would like to support my fundraising efforts, DM me or email [email protected] to get a workshop booked in.

If you would like to donate to my fundraising page, click the link in my bio



Introducing Fuel the Runner 🏃🏃‍♀️

This is the ultimate support programme designed to give runners the tools, knowledge and confidence to level up their running performance using the power of food!

You will learn how to fuel training sessions, optimise race day performance, enhance training adaptation as well improve overall health and wellbeing.

Join the waitlist to get first access to Fuel the Runner when it launches on Wednesday 23rd October

To join the waitlist, click the link in my bio

Follow for more nutrition tips and advice

Fuel the Runner
Run with purpose, Fuel with Knowledge!

How do you want to finish 2024?

With less than 90 days left of 2024, there is still time to level up your sporting performance.

Nutrition is an area overlooked or underutilised by athletes yet an area that make the difference in achiveing your success

An athlete eats on average of 3 to 5 meals and snacks a day - that means there are over 400 opportunities left of 2024 to nail your nutrition to support your health and performance goals.

So ready to smash the rest of 2024? DM me to get started

Nutrition requirements for Youth Athletes

I saw this image posted on LinkedIn the other day highlighting the huge time demands placed on youth athletes and their parents/gaurdians.

As youth athletes, the commitment to training, school, and matches can be a whirlwind! Between early morning practices, late-night homework, and weekend games, it’s a busy life for both athletes and their parents.

But amidst the hustle and bustle, one crucial element often gets overlooked: Nutrition! 

Nailing the nutrition provides the foundation that supports young athletes in their demanding schedules. Here’s why it matters: 

1. Energy Levels: A balanced diet fuels their bodies for training and competition, helping them perform at their best. 

2. Recovery: Nutrient-rich foods aid in muscle recovery, allowing athletes to bounce back quickly for the next practice or game. 

3. Focus and Concentration: Good nutrition supports cognitive function, helping athletes stay sharp in school and on the field. 

4. Long-Term Health: Establishing healthy eating habits now sets the stage for a lifetime of wellness and athletic success. 

Tip for Parents: Meal prep together! Involve your young athletes in planning and preparing nutritious meals. It’s a great way to bond and teach them the importance of fuelling their bodies right! 

Support our youth athlete by prioritising the nutrition in their busy lives! 



Which supplements ACTUALLY support performance and training goals (part 1)?

The supplement market is worth billions. Everyday there are new products released with all sorts of claims around potential benefits however only a handful only have strong evidence to support their claims.

This post outlines the supplement with strong evidence to back up their claims (*adpated from the AIS Supplement Framework model)

As you can see there are not many that fit this category. Those with strong evidence include:

Supplements to support performance:
✅ Creatine
✅ Caffeine
✅ Beta Alanine
✅ Dietary Nitrate
✅ Sodium Bicarbonate

Supplements to support health:
✅ Iron supplementation
✅ Vitamin D
✅ Probiotics
✅ Multivitamins

Keep an eye out for part 2 where I will share which supplements do not have strong evidence to back up their claims

Need help with your upcoming event or training goals DM me with the word SUPPLEMENT to get started

Really enjoyable webinar delivered to the academy players last night focussing on planning, preparation and being more organised with their nutrition

It is well know that nutrition plays a key role in supporting performance, recovery as well as athlete health and wellbeing.

However, the ability of the athlete to be able to use the power of food to support their performance and training goals is limited by their planning and organisation skills.

For me, getting athletes to invest in the kitchen essentials like a set of decent knives, chopping boards, peelers and Tupperware boxes allows them to prep and store their meals much easier

Storecupboard essentials like tinned foods, pasta, rice, herbs and spices allow athletes to create quick, healthy meals from scratch with minimal ingredients.

Spending a few hours each week meal prepping and batch cooking multiple meals saves a lot of time during the week where they are training plus other commitments. It also acts as a good back up meal for the time where they get home late, feeling sore after a competition or cannot be bothered to cook

For more nutrition tips follow , for rugby players looking to enhance their rugby performance follow

If your team would like support with their nutrition, DM me with the word ‘TEAM’ or email [email protected]

Longest Golf Day 2024 complete ✅

⛳️ 72 holes played
🦶48,000 steps covered
❌ 8 golf balls lost
A great day of golf

A massive thank you to everyone who has donated, we raised just over £600 so far for 2 awesome charities ✅

Time to start planning next years event

P.S there is still time to donate to either charity. The link is in my bio

Athlete Testimonial: Soccer Assist Football Academy

A few weeks ago I had the opportunity to deliver some nutrition seminars and cooking workshops to Soccer Assist Athletes. Soccer Assist (https://www.soccer-assist.co.uk/about) is a scholarship agency focused on nurturing future footballer talent. We discussed everything from pre training fueling to optimising recovery afterwards followed by a cooking workshop creating some no bake energy balls.

“James came to present to several groups of 16-19 year oldathletes ahead of their journey to the USA, an age range that can be challenging and many moving away from home for the first time. James provided an informative presentation and led a practical demonstration of how simple food and nutrition can be. Thank you James for your time and expertise!”
Kasey Allen
Soccer Assist 

If your club or team are looking to level up their sporting performance, please drop me a message or email [email protected] to discuss further

Longest Golf Day 2024 starts in 3 days!!!

On Thursday 29th August, myself and a few friends will be taking part in the Longest Golf Day in order to raise money for the RFU Injured Players Foundation (https://www.rfuipf.org.uk) and Dementia UK (https://www.dementiauk.org)

This involves playing 72 holes of golf (4 rounds) in a day starting at around 5am and finishing late into the evening. We will be completing the challenge at The Burstead Golf Club in Billericay, Essex.

If you would like to donate to either of our chosen charities, the links can be found below or link in bio:

RFU Injured Players Foundation: https://2025tcslondonmarathon.enthuse.com/pf/james-fleming

Dementia UK: https://www.justgiving.com/page/longestgolfdaydementiauk?newPage=true

Any donation is much appreciated

Should Athletes buy supplements in the supermarket?

The “Health and Wellness” section in the supermarket seems to gets bigger and bigger every time I go. Supermarkets now stock a range of supplements from protein powders to electrolyte tablets but should Athletes be buying their supplements from the supermarket?

Consuming supplements which contain banned substances are one of the most common ways for athletes to fail an anti-doping test.

The first thing I check with any supplement is to make sure it has been Informed Sport approved. If it has not been Informed Sport Approved I will not recommend it.

To put this to the test I went into my local supermarket the other day and took a picture of the some of the supplements they sell.

Image 2 demonstrates how few have been suitably tested and therefore highlights the limited choice that athletes have. All the products with an X over them have not been tested.

For me I would encourage athletes to order their supplements from reputable supplement companies that specialise in supporting athletes.

Need advice or have any questions about supplements? DM me and I will happily help

The Fuel the Runner: Fuel to the Finish Line support programme is back

Are you a runner just starting out in your running journey?
Are you a runner training for an upcoming event such as a half marathon or marathon?
Are you a runner looking to get more out of your training?
Are you a runner looking to improve your nutrition knowledge?
Are you a runner looking for a new PB?

If you answered YES to any of these questions…

… join the Fuel to the Finish line support programme

WHAT IS INCLUDED IN THE PROGRAMME?
✅8 week group support programme
✅8 key areas to support running performance as well as optimise health 
✅Weekly videos, content, recipes and resources
✅Weekly Q + A
✅Group support via What’s App and the Fuel the Runner hub

The price is £149 for the 8 weeks

To join the programme, complete the sign up form in my bio

Longest Golf Day 2024

On Thursday 29th August, myself and a few friends will be taking part in the Longest Golf Day in order to raise money for the RFU Injured Players Foundation (https://www.rfuipf.org.uk) and Dementia UK (https://www.dementiauk.org)

This involves playing 72 holes of golf (4 rounds) in a day starting at around 5am and finishing late into the evening. We will be completing the challenge at The Burstead Golf Club in Billericay, Essex.

If you would like to donate to either of our chosen charities, the links can be found below:

RFU Injured Players Foundation: https://2025tcslondonmarathon.enthuse.com/pf/james-fleming

Dementia UK: https://www.justgiving.com/page/longestgolfdaydementiauk?newPage=true

New Role: Activate Rugby Academy

I am really excited to be joining Activate Rugby Academy this season to provide nutrition support to the players to help enhance their performance and training goals.

Back to where it all began

On this day 5 years ago, I delivered my first sports nutrition presentation to the high performance junior athletes at Fairlop Rowing Club in East London.

While I am nowhere near where I want to be in terms of career, this was my first stepping stone up the career path towards becoming an effective Performance Nutritionist.

So what have I learnt in that time?
✅ You will get ALOT of rejection - all you need is one someone to say yes and give you a chance to show what you can do. I contacted over 15 local clubs before I got my first chance.

✅ Everyone talks - do a good job and you will see the rewards. After delivering this presentation to the rowing club, alot of clubs that I had previously contacted got back in touch with me

✅ Supporting amateur athletes has so many benefits - it allows you to practice your skills without the pressure of a high performance setting

✅ Build your network - in my experience WHO you know gets you in, WHAT you know keeps you there

✅ Create your own opportunities - there is such a small amount of nutrition jobs advertised yet so many athletes, teams and general population still need support

✅ Every opportunity is a chance to learn and reflect - what went well, what do you need to be better at

Practical nutrition doesn’t have to be complicated for athletes

Last week I had the opportunity to deliver some nutrition workshops to a group of high performance academy football players followed by a nutrition practical: getting them to make their own energy balls.

The great thing about getting athletes to create their own energy balls:
✅ Its more practical and gets them more engaged rather than listening to a talk
✅ Its easy to make (recipe below)
✅ Its versatile - can make all sorts of flavours to suit the athlete preference
✅ Doesn’t require the oven to cook them
✅
✅ Use a bit of friendly competition by getting coaches to judge the best ones

Energy balls Recipe (makes 10)
Oats: 150g
Nut butter: 3 tbsp
Sultanas: 40g
Honey: 2 tbsp

Are your athletes looking for support with their nutrition? I would love to deliver as many workshops as possible over the summer. Drop me an email to find out more [email protected]

Nutrition support in Schools

Another school workshop delivered to students at Rickstone’s Academy. We discussed everything from careers and opportunities within high performance sport to how the students can fuel for optimising their performance in their respective sports

In my experience nutrition is something that schools don’t get to teach enough about to students. In addition being able to educate students on the opportunities to work within sport, sharing top tips to help them develop and avoid the mistakes I made is also really rewarding.

‘James came and helped us at school with a pathway talk about the industry that students had signed up for, he was professional throughout and the students enjoyed the talk and found it very informative. He has been a pleasure to work with and I am pleased that we will deepen our connection in the future.’ Mr Johnson, Rickstones School

Over the past few weeks I have been able to deliver workshops to a number of schools covering topics including:

⭐️From Sport Science student to practitioner
⭐️ Maximising your opportunities in university
⭐️ Fuel for the Youth Athlete
⭐️ Nutrition for optimising school performance

And so much more…

So if your school would like me to deliver a nutrition workshop or share insights from my career working in sport then please get in touch: [email protected]

What’s in your favourite takeaway: Dominos Pizza

Pizza is one of the most popular takeaways in the UK, it’s a quick and easy dinner option however most people aren’t always aware of what’s in their favourite Domino’s dish.

You can see in the infographic above the calorie content of some of the most popular pizzas at Domino’s - some pizzas contain as much as 250 kcal per slice! This is without taking into account other sides, snacks and drinks too!

Of course all forms of takeaways can be enjoyed as part of a balanced lifestyle however its always worth being aware of how much and how often you are consuming some of these takeaway dishes

#

What is Pickle Juice and how does it impact exercise performance?

There is some emerging research to suggest pickle juice may enhance exercise performance by delaying the onset of exercise induced muscle cramps.

How does it help performance?
There is a very limited amount of research and the full mechanisms responsible are unknown at this stage however it is thought pickle juice triggers a reflex to shut down the cramping sensation by resetting the nerves to the muscle

When should athletes take it?
It is recommended to consume pickle juice as soon as the first muscle cramping sensation occurs

What is the recommended supplementation protocol?
✅ 1 ml per kg body mass ingested as soon as possible at the onset of cramping

✅ For athletes with history of cramping. 1 ml per kg body mass 15 minutes before exercise may be beneficial

✅ Some research also suggests mouth rinsing the pickle juice solution for at least 20 seconds may help

Additional Considerations:
1.There is a limited amount of research on pickle juice and exercise performance – causes of exercise induced muscle cramping is not full understood

2.Specific supplementation guidelines are unknown at this point

3.Strong flavour and high sodium content makes it difficult for athletes to consume and may increase risk of gut issues or being sick

Therefore a lot more research is required to fully understand the mechanisms responsible and develop supplementation guidelines to support muscle cramping

My favourite text to receive from

Doesn’t take long and helps save lives

Athlete Spotlight: Benjamin David

Over the past few months I have been working with Benjamin David, a professional golfer competing on the MENA, Asian Tour and Challenge Tour, with his nutrition throughout the golf season.

We have been working on optimising Ben’s fuelling so that he is able to maintain his performance throughout each round as well as smash his training in between competitions.

Outside of the nutrition for golf itself, we have developed strategies for managing his travel on long haul flights as well as competing in hot environments.

If you are an athlete that needs help with your nutrition to optimise your training or achieve a performance goal please DM me or email [email protected] to organise a free discovery call


As a Performance Nutritionist, one of my favourite jobs is getting to deliver workshops to school students.

In my experience nutrition is something that schools don’t get to teach enough about to students. In addition being able to educate students on the opportunities to work within sport, sharing top tips to help them develop and avoid the mistakes I made is also really rewarding.

Over the next few weeks I am really excited to have a number of school workshops lined up covering topics including:

⭐️From Sport Science student to practitioner
⭐️ Maximising your opportunities in university
⭐️ Fuel for the Youth Athlete
⭐️ Nutrition for optimising school performance

And so much more…

So if your school would like me to deliver a nutrition workshop or share insights from my career working in sport then please get in touch: [email protected]

Calling all Rugby Clubs!

As preparations begin for the start of the new season, nutrition is a key area often overlooked however it can play a key role in:

✅Maximising match day performance
✅Supporting training adaptation - allowing players to run faster and increase their power
✅ Reduce the risk of injury and illness
✅Improve overall health and wellbeing
✅And so much more!

This year I am trying to raise as much money for the RFU Injured Players Foundation () by offering nutrition workshops to as many clubs as possible in exchange for a donation to my fundraising page. I am offering workshops either face to face or remote via Zoom (depending on location) where I will share nutrition content to support player performance and training goals. Sessions are open to both adults and youth teams and can be catered based on the requests of each club or I have a number of set topics that I can present on too. Each workshop would be followed by an open Q and A.

The suggested donation is £100 that is paid directly into a fundraising page which I have set up here. I appreciate this may be a lot of money for some clubs, however in the past it has provided a very effective fundraising opportunity for each club as they have then charged members to join for say £10 meaning that a bit of extra money goes back into the club too.

If you are interested and would like to find out more, please DM me or email [email protected]

If you are part of a rugby club or know someone who plays, please share this with them

Fueling sport performance whilst maintaining dental health

One of the challenges some athletes face with nutrition is maintaining their dental health. The nutritional requirements of their sport may mean that an athlete is frequently consuming large amounts of sugary foods and drinks which may increase the occurrence of tooth damage and decay.

At the 2012 London Olympics. 278 athletes from various countries had to visit a dentist for treatment due to tooth damage.

Therefore a few tips to help athletes fuel effectively without compromising dental health include:

1️⃣ Brush regularly twice per day, especially before going to bed

2️⃣ Avoid brushing teeth for atleast 1 hour after consuming sugary foods or drinks to allow the tooth surface to reharden

3️⃣ Reduce the consumption of fizzy and sugary drinks and drink plenty of water instead, especially on training days

4️⃣ Chewing sugar free gum can increase the production of saliva which support dental health

5️⃣ Visit your dentist atleast twice per year for regular check ups

6️⃣ Consult your dentist to provide further tips and advice to support your dental health whilst fueling effectively