Pre-Workout Nutrition: What to Eat Before Training for Better Performance (30 mins to 3 hours before!)

Pre-Workout Nutrition: What to Eat Before Training for Better Performance (30 mins to 3 hours before!)

Have you ever gone into a session that looks doable on paper, but crashed and burned halfway through? Nothing obvious changed - same training time, same calorie intake, same sleep - but for some reason, today, you just couldn’t keep up. In this episode of The Unfiltered Athlete, I’m breaking down the real reason this happens - and why even athletes who are consistent with calories and macros can still feel wildly inconsistent in their sessions. ————————————————————————————————— In this episode, you'll learn: 👉 What pre-workout nutrition is really about 👉 Why you can be eating ‘enough’ overall but still under-fuelling your training 👉 The 3 most common fuelling mistakes (and how to fix them) 👉 A simple sliding-scale framework for timing your fuel Plus, you’ll walk away with a practical, 3-session fuelling experiment to start improving performance immediately! This episode is not about rigid meal plans or ‘perfection’ - it’s about understanding how to match your fuelling with your training demands so that you can go into each session with consistent, predictable energy levels and progress faster as a result. ————————————————————————————————— This episode is for you if… ✔️ Your sessions feel inconsistent for “no reason” ✔️ You’ve tried eating before training and felt bloated or sluggish ✔️ You train fasted and assume it’s working fine ✔️ You hit your daily macros but still feel flat mid-session ✔️ You want to unlock better performance without training harder ————————————————————————————————— 🔗 Next steps + resources ➡️ ⁠⁠Take the FREE T.R.A.I.N. Assessment⁠⁠ [https://trainassessment.scoreapp.com/?utm_source=podcast&utm_content=012] 👉 My free 2-minute quiz that scores you across 5 key areas you need to nail for results, then gives you a personalised report so you know exactly what to focus on next. ➡️ ⁠⁠Join The Athlete Nutrition Blueprint (ANB)⁠⁠ [https://georgia-radley.thrivecart.com/athlete-nutrition-blueprint/?utm_source=podcast&utm_content=012] 👉 Fuel like an athlete to reach your peak performance and body composition goals - with a structured, flexible system that works in real life. ➡️ ⁠⁠Meal Timing Mastery⁠⁠ [https://georgia-radley.thrivecart.com/meal-timing-mastery/?utm_source=podcast&utm_content=012] 👉 Already confident with your calorie and macro targets but ready to take things up a level? 👉 MTM is Phase 4 of The Athlete Nutrition Blueprint - covering everything you need to know about matching your nutrition timing perfectly with your training + plug-and-play calculators and walkthroughs to put it all into practice with ease! ➡️ ⁠⁠Personalised Training Plans⁠⁠ [https://www.georgiaradleynutrition.com/training-plans/?utm_source=podcast&utm_content=012] 👉 Want me to write you a plan that’s 100% customised for you and your goals - whether you’re a beginner or pushing big competitive goals? I’ve got a range of options suited to all levels - check them out ⁠⁠here⁠⁠ [https://www.georgiaradleynutrition.com/training-plans/?utm_source=podcast&utm_content=012]. ————————————————————————————————— 🎧 Next episode If pre-workout fuel is filling the tank before your session - what happens when that tank isn’t big enough? In the next episode, I’m covering intra-workout nutrition - AKA fuelling during training to keep the tank topped up. Make sure you’re following The Unfiltered Athlete so you don’t miss it! ————————————————————————————————— 💬 Connect with me Instagram | ⁠⁠@georgiaradleynutrition [https://instagram.com/georgiaradleynutrition] TikTok | ⁠⁠@georgia.radley [https://www.tiktok.com/@georgia.radley] YouTube | ⁠⁠@GeorgiaRadley⁠ [https://youtube.com/@georgiaradley?si=4qT0s0BAZGY2GuzL]

Nutrition Periodisation: Planning Nutrition Phases for Better Performance and Body Composition

If your goal every January is “get leaner”…and by March you’re wondering why it’s already falling apart - this episode of The Unfiltered Athlete is for you. Because the problem usually isn’t motivation, discipline, or willpower. It’s that the goal is vague…which means the plan is vague…which means you end up half-dieting for months, feeling flat in training, stalling progress, and blaming yourself for a strategy that was never built to work long-term! In this episode, I’m teaching you the concept that finally ended my own cycle of setting the same fat loss goals every year: nutrition periodisation: deliberately planning different nutrition phases across the year so you can make body composition progress without burning out, tanking performance, or rebounding the second you “finish the diet”. ————————————————————————————————— Here's what you'll learn: 👉 Why vague goals like “lose weight” or “get toned” almost always backfire 👉 The real reason most people end up stuck in a never-ending half-diet phase 👉 Why staying in a calorie deficit for too long is one of the fastest ways to stall body composition and performance progress 👉 The 4 core nutrition phases - and what each one is actually for: * Fat loss (deficit) * Reverse dieting * Maintenance / performance * Surplus / muscle gain 👉 How to choose the right phase for you based on your training, your goals, and your real life 👉 How to avoid the “week 13 rebound” by having a plan for what happens after dieting ————————————————————————————————— This episode is for you if… ✔️ You’re training hard but fat loss keeps stalling (or never really gets going) ✔️ You’ve been “trying to be good” with food for months - with no clear end point ✔️ Your performance always drops when you try to get leaner ✔️ You want a way to plan your nutrition across the year without obsessing over it ✔️ You’re ready to stop repeating the same cycle and start making progress that sticks ————————————————————————————————— 🔗 Next steps + resources ➡️ Take the FREE T.R.A.I.N. Assessment [https://trainassessment.scoreapp.com/?utm_source=podcast&utm_content=011] 👉 My free 2-minute quiz that scores you across 5 key areas you need to nail for results, then gives you a personalised report so you know exactly what to focus on next. ➡️ ⁠⁠Join The Athlete Nutrition Blueprint (ANB)⁠⁠ [https://georgia-radley.thrivecart.com/athlete-nutrition-blueprint/?utm_source=podcast&utm_content=011] 👉 Fuel like an athlete to reach your peak performance and body composition goals - with a structured, flexible system that works in real life. ➡️ ⁠⁠Meal Timing Mastery [https://georgia-radley.thrivecart.com/meal-timing-mastery/?utm_source=podcast&utm_content=011] ⁠⁠👉 Already confident with your calorie and macro targets but ready to take things up a level? MTM [https://georgia-radley.thrivecart.com/meal-timing-mastery/?utm_source=podcast&utm_content=011] is Phase 4 of The Athlete Nutrition Blueprint - covering everything you need to know about matching your nutrition timing perfectly with your training + plug-and-play calculators and walkthroughs to put it all into practice with ease! ➡️ ⁠⁠Personalised Training Plans⁠⁠ [https://www.georgiaradleynutrition.com/training-plans/?utm_source=podcast&utm_content=011] 👉 Want me to write you a plan that’s 100% customised for you and your goals - whether you’re a beginner or pushing big competitive goals? I’ve got a range of options suited to all levels - check them out ⁠⁠here⁠⁠ [https://www.georgiaradleynutrition.com/training-plans/?utm_source=podcast&utm_content=011]. ————————————————————————————————— 🎧 Next week’s episode I’m zooming in on execution - starting with pre-workout nutrition. You’ll learn how to fuel your training properly in any phase, and how small changes can make a huge difference to energy, performance, recovery, consistency, and body composition. ————————————————————————————————— 💬 Connect with me Instagram | ⁠⁠@georgiaradleynutrition [https://instagram.com/georgiaradleynutrition] TikTok | ⁠⁠@georgia.radley [https://www.tiktok.com/@georgia.radley] YouTube | ⁠⁠@GeorgiaRadley⁠ [https://youtube.com/@georgiaradley?si=4qT0s0BAZGY2GuzL] If you enjoyed this episode, make sure to follow the show on Spotify/Apple so you don’t miss the upcoming episodes that’ll help you hit the ground running in 2026 - without needing a dramatic New Year overhaul. Drop a comment below and let me know what phase you’re in right now 👇

2026 Goal Setting Guide For Athletes: Plan With Me For Your Best Year Yet!

If your goals didn’t stick this year - or if you’re looking back wondering “what did I actually achieve?” - this episode of The Unfiltered Athlete is for you. This isn’t another ‘New-Year-New-Me’ pep talk or end-of-year reset. Instead, I’m walking you through the exact goal-setting framework I use personally and with my clients - the one that helps you turn motivation into momentum without burning out by March. Because I used to set a long list of ambitious goals every January…only to feel overwhelmed, behind, and frustrated a few months later. Now, I use a system that treats January motivation as a boost, not a restart - and it’s helped me make consistent progress in training, business, and life year after year. ————————————————————————————————— In this episode, you'll learn: 👉The 6 biggest goal-setting mistakes that have been sabotaging your success 👉The difference between outcome goals and process goals - and why process goals are the real driver of success 👉How to break big goals into clear milestones and create a roadmap that takes you there 👉How to review and adjust your goals to keep you moving forwards even after the January motivation dies down I also take you behind the scenes of my own 2026 planning, walking you through how I set outcome goals, milestones, and process goals in real time so you can build your own plan alongside me. By the end of this episode, you won’t just have “good intentions” - you’ll have a clear, realistic system you can actually follow. ————————————————————————————————— This episode is for you if... ✔️ You’ve got big ambitions for 2026 ✔️ You’ve set goals or resolutions that fizzled out in a matter of months in years past ✔️ You know you need to do more than just ‘write your goals down’ - but you’re not quite sure what ✔️ You want a simple, proven system for setting and achieving goals that stick 👉 Hit play and start building a system that works with you, not against you. ————————————————————————————————— 🔗 Next steps + resources ➡️ ⁠⁠Take the FREE T.R.A.I.N. Assessment⁠⁠ [https://trainassessment.scoreapp.com/?utm_source=podcast&utm_content=010] 👉 My free 2-minute quiz that scores you across 5 key areas you need to nail for results, then gives you a personalised report so you know exactly what to focus on next. ➡️ ⁠⁠Join The Athlete Nutrition Blueprint (ANB)⁠⁠ [https://georgia-radley.thrivecart.com/athlete-nutrition-blueprint/?utm_source=podcast&utm_content=010] 👉 Hit the ground running with your nutrition in 2026 with The Athlete Nutrition Blueprint - designed to help you fuel like an athlete to reach your peak performance and body composition goals. ➡️ ⁠⁠Meal Timing Mastery [https://georgia-radley.thrivecart.com/meal-timing-mastery/?utm_source=podcast&utm_content=010]⁠⁠ Already confident with your calorie and macro targets but ready to take things up a level? MTM is Phase 4 of The Athlete Nutrition Blueprint - covering everything you need to know about matching your nutrition timing perfectly with your training + plug-and-play calculators and walkthroughs to put it all into practice with ease! ➡️ ⁠⁠Personalised Training Plans⁠⁠ [https://www.georgiaradleynutrition.com/training-plans/?utm_source=podcast&utm_content=010] Want me to write you a plan that’s 100% customised for you and your goals - whether you’re a beginner or pushing big competitive goals? I’ve got a range of options suited to all levels - check them out ⁠⁠here⁠⁠. [https://www.georgiaradleynutrition.com/training-plans/?utm_source=podcast&utm_content=010] ————————————————————————————————— 💬 Connect with me Instagram | ⁠⁠@georgiaradleynutrition [https://instagram.com/georgiaradleynutrition] ⁠⁠ [https://instagram.com/georgiaradleynutrition]TikTok | ⁠⁠@georgia.radley [https://www.tiktok.com/@georgia.radley] ⁠⁠ [https://www.tiktok.com/@georgia.radley]YouTube | ⁠⁠@GeorgiaRadley⁠ [https://youtube.com/@georgiaradley?si=4qT0s0BAZGY2GuzL] If you enjoyed this episode… Make sure to follow the show on Spotify/Apple so you don’t miss the upcoming episodes that’ll help you hit the ground running in 2026 - without needing a dramatic New Year overhaul. Drop a comment below and let me know what your biggest goal is for this year 👇

English Champs Debrief: Winning Gold, Chaotic Prep & What I’d Do Differently

In this episode, Harry flips the script and interviews me about the English Weightlifting Championships - from pre-comp life chaos and making weight, to attempt selection, platform mindset, and what I’d do differently next time. If you’ve ever wanted a peek behind the curtain at what it actually looks like to compete at an elite level whilst balancing work and living a normal life...you're in the right place! --------------------------------------------------------------------- In this episode, we're talking: * What life and training actually looked like leading into competition * What's going on mentally and physically in the warm up room and on the platform * An update on how my weight cut went (including what I'll change next time!) * The mindset strategies I use to stay focused and confident in competition * A throwback to World's (and why I didn't say much about it at the time!) * How I won my FIRST National Championships but still felt like I'd fallen short of my goals * What’s next on the calendar and what I’m working on going forward * PLUS a quickfire round of hype songs, biggest icks, and more! --------------------------------------------------------------------- 🔗 Next steps + resources ➡️ ⁠Take the FREE T.R.A.I.N. Assessment⁠ [https://trainassessment.scoreapp.com/?utm_source=podcast&utm_content=008] 👉 My free 2-minute quiz that scores you across 5 key areas you need to nail for results, then gives you a personalised report so you know exactly what to focus on next. ➡️ ⁠Join The Athlete Nutrition Blueprint (ANB)⁠ [https://georgia-radley.thrivecart.com/athlete-nutrition-blueprint/?utm_source=podcast&utm_content=008] 👉 Hit the ground running with your nutrition in 2026 with The Athlete Nutrition Blueprint - designed to help you fuel like an athlete to reach your peak performance and body composition goals. ➡️ ⁠Meal Timing Mastery⁠ [https://georgia-radley.thrivecart.com/meal-timing-mastery/?utm_source=podcast&utm_content=008] Already confident with your calorie and macro targets but ready to take things up a level? MTM is Phase 4 of The Athlete Nutrition Blueprint - covering everything you need to know about matching your nutrition timing perfectly with your training + plug-and-play calculators and walkthroughs to put it all into practice with ease! ➡️ ⁠Personalised Training Plans⁠ [https://www.georgiaradleynutrition.com/training-plans/?utm_source=podcast&utm_content=008] Want me to write you a plan that’s 100% customised for you and your goals - whether you’re a beginner or pushing big competitive goals? I’ve got a range of options suited to all levels - check them out ⁠here⁠ [https://www.georgiaradleynutrition.com/training-plans/?utm_source=podcast&utm_content=008]. --------------------------------------------------------------------- If you enjoyed this episode… Make sure to follow the show on Spotify/Apple so you don’t miss the upcoming episodes that’ll help you hit the ground running in 2026 - without needing a dramatic New Year overhaul.

Your Festive Survival Blueprint: Mindset, Nutrition & Training That Sticks In December

December doesn’t have to be one long “f*ck it, I’ll sort it out in January” month. In this episode of The Unfiltered Athlete, we’re talking about how to get through the festive season without: ❌ falling into all-or-nothing thinking ❌ writing off the whole month because of one big meal ❌ trying to “fix” December with a brutal January reset Instead, I’ll walk you through the mindset, nutrition, training, and self-care strategies I actually use myself to stay (relatively) sane, feel good in my body, and still enjoy the food, the people, and the chaos. --------------------------------------------------------------------- In this episode, I cover: * The 3 key mindset shifts you need to balance ‘staying on track’ with enjoying holidays * Festive nutrition strategies that aren’t joyless and restrictive * Fitting training in when life gets hectic - including figuring out what to prioritise and when! * The self-care pillars that keep you feeling human even if everything else is chaos If you’ve ever ended December feeling like a bloated, exhausted lump and promising yourself you’ll “do better next year” - this one’s for you. --------------------------------------------------------------------- 🔗 Next steps + resources ➡️ Take the FREE T.R.A.I.N. Assessment [https://trainassessment.scoreapp.com/?utm_source=podcast&utm_content=008] 👉 My free 2-minute quiz that scores you across 5 key areas you need to nail for results, then gives you a personalised report so you know exactly what to focus on next. ➡️ Join The Athlete Nutrition Blueprint (ANB) [https://georgia-radley.thrivecart.com/athlete-nutrition-blueprint/?utm_source=podcast&utm_content=008] 👉 Hit the ground running with your nutrition in 2026 with The Athlete Nutrition Blueprint - designed to help you fuel like an athlete to reach your peak performance and body composition goals. ➡️ Meal Timing Mastery [https://georgia-radley.thrivecart.com/meal-timing-mastery/?utm_source=podcast&utm_content=008] Already confident with your calorie and macro targets but ready to take things up a level? MTM is Phase 4 of The Athlete Nutrition Blueprint - covering everything you need to know about matching your nutrition timing perfectly with your training + plug-and-play calculators and walkthroughs to put it all into practice with ease! ➡️ Personalised Training Plans [https://www.georgiaradleynutrition.com/training-plans/?utm_source=podcast&utm_content=008] Want me to write you a plan that’s 100% customised for you and your goals - whether you’re a beginner or pushing big competitive goals? I’ve got a range of options suited to all levels - check them out here [https://www.georgiaradleynutrition.com/training-plans/?utm_source=podcast&utm_content=008]. --------------------------------------------------------------------- If you enjoyed this episode… Make sure to follow the show on Spotify/Apple so you don’t miss the upcoming episodes that’ll help you hit the ground running next year - without needing a dramatic New Year overhaul. And if this episode helped take the pressure off December even a little bit, share it with a friend who’s already talking about “starting again in January.”