Sport Performance

The International Olympic Committee states that "Good nutritional practice will help athletes train hard, recover quickly and adapt more effectively with less risk of illness and injury."

As a nutrition coach, I help athletes, from amateur to professional level, reach their peak performance by improving:


- Power output

- Energy

- Reaction time

- Focus

- Concentration

- Cardio/Endurance

- Occurrence of muscle cramps, muscle soreness, some injuries and minor illnesses

- Body composition (increasing muscle mass & reducing body fat)

- Injury recovery time

Mental performance

Most of you can attest to booking, hitting a wall or feeling irritable/“hangry”. Science has shown that nutrition has an impact on mental performance and productivity. Food timing and combinations influence focus, concentration, energy levels, decision making ability, quick thinking, problem resolution, etc. 


When traveling for training or competition, being aware (and in control) of the nutritional factors associated with travel, will have an impact on your outcome.


Nutrition for travel includes discussions around:

  • Airport nutrition

  • Flight hydration and fueling needs

  • Nutrition timing on travel days

  • Time zone changes

  • Dealing with high heat and/or altitude

  • Food safety at destination to reduce risk of gastro-intestinal issues

  • Nutritional treatment of traveler’s gastro-intestinal issues


My coaching and guidance, will help you develop a personalized practical strategy designed with your training, practices, events and travel in mind.


I can help individual athletes and teams develop:

  • Training-day fueling protocols

  • Competition-day fueling protocols

  • Hydration protocols

  • Body composition programs

  • Nutrition protocols for the road

  • Supplement protocols

"A 2010 study has shown that dehydration impaired muscle endurance by 8.3 ± 2.3%, muscle strength by 5.5 ± 1.0% and anaerobic power by -5.8 ± 2.3%."*

"Two studies have demonstrated that consuming the optimal amount and the best combinations of carbohydrates can improve performance in time to exhaustion by 3.33min and in time trials by up to 17%."*

*Currell, K. & Jeukendrup, A. (2008). Superior Endurance Performance with Ingestion of Multiple Transportable Carbohydrates. Medicine and science in sports and exercise. 40. 275-81. 10.1249/mss.0b013e31815adf19.

*Maughan, R.J. & Poole, D.C. (1978). The effect of a glycogen loading regimen on the capacity to perform anaerobic exercise.European Journal of Applied Physiology  and Occupational Physiology, 46(3), 211-219.

"A study by Siegel et al. showed that body temperature control through nutrition can improve endurance capacity by 19 ± 6%."*


*Siegel, R., Mate, J., Brearley, M.B., Watson, G., Nosaka, K. & Laursen, P.B. (2010). Ice slurry ingestion increases core temperature capacity and running time in the heat. Medicine and Science in Sports and Exercise, 42, 717-725.


“The amount, composition and timing of food intake can profoundly affect sports performance” – International Olympic Committee Consensus Conference on Nutrition and Sports Performance

“Natasha has been a team member of mine for almost a decade, that I value incredibly high.

I believe without her and her guidance on my personal nutrition, my career would not have been extended as long as it has. I give her a large share in the credit for my ability to play almost 15 years the highest level.

She has provided information on the proper way to fuel and get the most out of my body while still being flexible in customizing my food needs to me and the requirements of my family.

It is why I continue to use her as a resource and would recommend to any athlete or individual looking for a change in nutrition to help achieve something they may dream of.”

Mark Letestu, Winnipeg Jets, NHL

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