Nutrition and Sports Performance

The assessment is done using available instruments, and I provide specific instructions based on your objective. A digital scale placed on a stable surface, along with front, back, and profile photos, allows us to assess your weight and estimate your body composition. If possible and desired, I can recommend a place where you can have your body fat measured using skinfold thickness; many training assessment centers offer this service, which you can combine with your regular assessment sessions, as well as bike fitting, etc.

After the first consultation, you will receive a basic meal plan tailored to your goals, tastes, and personal habits, as well as specific strategies for fueling yourself during training and, if applicable, supplementation strategies.

Yes, it's perfectly normal to have questions. You can use email to clarify any element of the plan. However, only the follow-up service includes adjustments between appointments.

Typically every 6 to 8 weeks, depending on the goal. For example, when preparing for an exam that might take 8-12 weeks, it might make sense to start the specific preparation phase and then 3-4 weeks before the exam.

It's important that you have had tests done, even if they're a year old. If necessary, I can suggest you have them done again after the consultation. It's not possible to properly assess your health without clinical tests.

After a thorough assessment, I develop a personalized meal plan, which is supplemented with recommendations for supplementation if necessary.

The personalized meal plan includes specific strategies for pre-workout meals, including long runs, and intra-workout nutrition (isotonic drinks, gels, bars, etc.). However, this plan needs to be adjusted to your progress during training, so if you are at the beginning of your mesocycle, you will need another consultation closer to the big day.

The meal plan has specific strategies that are also explained during the consultation. However, it is neither necessary nor advisable to have a different meal plan every day; it does not facilitate adherence.

The first consultation lasts an average of 60 minutes; follow-up appointments can last between 30 and 45 minutes.

I don't follow diets with labels (e.g., paleo, keto, etc.); nutrition is personalized and based on the most robust and recent scientific evidence.

Yes, I have experience with strict vegetarian athletes.

Yes, but keep in mind that the service is independent of the online service.

I will send the complete plan by email within 48 hours of the consultation.

The meal plan includes the scheduled times for each meal, adjusted to the routine you described. Each meal lists the ingredients with their respective quantities in common household measures (spoons, cups, units, etc.) and by weight (grams) for greater accuracy. The basic plans include 2 options per meal. I also include specific notes with relevant guidelines for each meal, such as practical preparation strategies or combinations. In addition, the plan is accompanied by a list of personalized recommendations, which may cover hydration, supplementation, recovery and performance optimization, as well as important daily recommendations.