Understand your sport and your goals
Steve explores your training, competition demands, work pattern, current eating habits, health, recovery and the outcomes you want to achieve.
Health & Performance Assessment
Performance Nutrition
Train hard. Fuel properly. Perform consistently.
Personalised, evidence-based nutrition for runners, cyclists, triathletes, CrossFit athletes and active people who want better energy, recovery and performance.
£149 investment 90-minute assessmentPersonalised action plan
Start with a 90-minute Health and Performance Assessment. It is a complete standalone service; ongoing coaching is optional.
Your training may not be the missing piece
Make your nutrition support the work you are already doing
You can follow the sessions, put in the hours and stay committed, yet still feel as though your performance does not reflect the work you are doing.
Perhaps your energy fades halfway through a session. Recovery takes longer than it should. You struggle to fuel before training, eat enough around work, or know what to have on race day. You may be training harder while feeling flatter, more tired or less consistent.
Performance nutrition is not about eating perfectly or copying an elite athlete’s diet. It is about understanding what your body needs, then building a practical routine around your sport, workload, goals and everyday life.
Who this is for
The assessment may help if you:
Run, cycle, swim, compete in triathlon or train in CrossFit
Want more consistent energy during training and across the working day
Are unsure how much carbohydrate or protein you need
Struggle with pre-training, post-training or race-day fuelling
Want to improve recovery while supporting strength and muscle
Experience digestive discomfort or bloating around training
Are balancing performance goals with fat loss or body-composition goals
Want a clear plan that fits work, family life and your training schedule
What happens during your assessment
Four steps to a practical action plan
Review how you currently fuel
Together, you look at your meal pattern, food choices, energy intake, hydration, protein and carbohydrate intake, and how your nutrition changes across training and rest days.
Identify the gaps
The assessment highlights where your current routine may be working against your goals. This could include under-fuelling, inconsistent meal timing, insufficient carbohydrate around demanding sessions, poor recovery nutrition or a routine that becomes difficult to follow during busy weeks.
Build your practical action plan
You leave with clear, personalised priorities rather than a list of generic sports-nutrition rules. Recommendations are built around foods you can use, the training you actually do and the time you realistically have available.
What you receive
Clarity you can take straight into training
A 90-minute Health and Performance Assessment
A review of your current eating pattern, training demands and lifestyle
Personalised calorie, protein and macronutrient guidance where appropriate
Guidance on carbohydrate intake and timing around training
Practical pre-training, during-training and recovery strategies
A personalised food table to make everyday choices easier
A review of supplements with evidence-based education
Guidance on daily movement, exercise structure, sleep and recovery
Clear priorities and practical next steps to take away
Your Food for Thought summary following the assessment
Support for strength and endurance performance
The principles stay consistent. The plan reflects your sport.
Strength & CrossFit
For CrossFit and strength based training
The focus may include fuelling repeated high-intensity sessions, supporting strength, managing energy across the week, prioritising protein and carbohydrate, improving recovery and aligning body-composition goals with performance.
Endurance
For running, cycling and triathlon
The focus may include daily carbohydrate availability, long-session fuelling, hydration, race preparation, recovery, training-day meal timing and avoiding the under-fuelling that can undermine consistency and adaptation.
Client experiences
Different sports. The same need for a plan that works in real life.
Bo rebuilt her energy, confidence and CrossFit performance
“As a committed CrossFit athlete, my goal has always been to become a well-rounded performer across all disciplines. But balancing demanding training sessions with a full-time job made it incredibly difficult to stay on top of my nutrition. I knew this was the missing piece holding me back, but I didn’t know where to start.
At the time, I wasn’t feeling great. My energy levels were low, my gymnastics were suffering, and my self-esteem had taken a hit. From our very first consultation, I knew I was in capable hands. Steve took the time to walk me through my goals, expectations and what the programme would involve.
Within just two weeks, I felt a noticeable improvement in my energy levels. My digestion improved, bloating disappeared, and I simply felt healthier from the inside out. By the end of the first month, my gymnastics performance had improved significantly, I was building volume and my weightlifting remained strong.
Thanks to Empower Nutrition, I now feel empowered and confident in maintaining a sustainable approach to nutrition that fuels both my body and mind. It has been a game changer for my athletic performance and overall wellbeing.”
Harry improved how he fuels endurance training
“As a marathon runner aiming to improve both endurance and performance, working with Steve Lamper at Empower Nutrition has been invaluable. He provided expert guidance on structuring my training plan, including identifying my Zone 2 heart rate and how to safely build running volume.
The real game changer was his evidence-based nutrition advice. Steve helped me understand how to optimise performance through the right macronutrient balance, protein requirements, carbohydrate types and meal timing.
We also covered resistance and core training, which I now incorporate three times a week. I feel stronger, more energised and better prepared for each race.”
Individual experiences and results vary.
Your investment£149
For your 90-minute Health and Performance Assessment and personalised next steps.
Book Your Health & Performance AssessmentFrequently asked questions
Performance nutrition, made practical
What to expect before you book your assessment.
Do I need to be a competitive athlete?
No. The assessment is suitable for active adults who want to train, recover and perform better. You may be preparing for an event, competing regularly or simply trying to get more from the training you already do.
Will I receive a meal plan?
You receive personalised guidance, practical food choices and clear targets appropriate to your assessment. The recommendations are designed to give you structure without requiring you to eat a rigid menu every day.
Can you help with race day nutrition?
Yes. Where relevant, the assessment can cover preparation, carbohydrate and fluid planning, and practical fuelling for training and events.
Can performance nutrition include fat loss?
Yes, when appropriate. The aim is to balance body-composition goals with the energy and nutrients needed to train, recover and protect performance.
Do you recommend supplements?
Supplements are discussed when relevant, but they do not replace an effective food and fuelling strategy. Steve will help you understand which options may be useful, unnecessary or unsupported by good evidence.
Do I have to join Core or Transformation afterwards?
No. The £149 assessment is a complete standalone service. Core and Transformation are optional next steps if you want continued coaching and accountability.
How does the assessment credit work?
If you progress to Core or Transformation within four weeks of your assessment, the £149 assessment fee is credited towards the programme price. The credit does not apply to Foundation.
Find out what is really limiting your performance
Leave with a clearer understanding of how to fuel, recover and perform
Book your Health and Performance Assessment with Steve and leave with a clearer understanding of how to fuel your training, support your recovery and make your nutrition work in real life.
Empower Nutrition · Hildenborough studio