Frequently asked questions
Questions are grouped by topic. The time next to each one is roughly how long the answer takes to read.
Sports nutrition
How is sports nutrition different from a normal diet?
The starting point is training, not weight. Session length, intensity and timing set daily energy and carbohydrate needs, so a training day and a rest day have different plates. The aim is not to get thinner but to train and recover well; if a weight change is needed it is planned around the training calendar.
Do I need protein powder?
Most athletes can meet protein needs with eggs, dairy, meat, fish and pulses. Powder is an option when convenience matters (after training at work, on the road); it is not essential. If you use one, I recommend a product independently tested for doping risk.
When should I start eating on a long run?
In runs over 60–75 minutes, in-race fuelling is practised. Usually from minute 30–45 at regular intervals, starting with 30–60 g of carbohydrate per hour. The stomach adapts too, so no new gel or drink on race day.
Does eating after an evening session make me gain weight?
No; weight change is set by the day's total energy balance, not the clock. A meal with protein and carbohydrate after an evening session supports recovery. For sleep quality it is enough to avoid heavy, fatty meals right before bed.
How it works
What should I bring to the first consultation?
Your last two weeks of training, a three-day food record (a training day, a rest day and a weekend day) and photos of the labels of any supplements. If you have lab results from the last six months you can show them in the session; do not write them in the form.
Do online sessions work as well as in person?
Planning and check-ins work the same way online. The difference is body composition: for online follow-up I ask you to measure at home with the same scale and tape at the same time. When you are in Antalya an analysis can be added.
Can I ask questions between check-ins?
Yes, you can ask a short question by message once a week; I usually reply the same day. Messaging is not for emergencies; if you have a health problem, see your doctor.
Body composition
How accurate is body composition analysis?
Bioelectrical impedance is an estimation method sensitive to hydration; body fat in a single reading can vary by a few points. So we measure under the same conditions each time and look at the trend. Repeated measurements under the right conditions are useful for seeing the direction of change.
What should I do before the measurement?
Do not eat for 3 hours, avoid hard training for 12 hours, use the toilet before and have each measurement at the same time of day. It is not done if you have a pacemaker or electronic implant, or if you are pregnant.
Do you measure athletes under 18?
Yes, with a parent's consent. Results are interpreted with growth in mind; at this age the aim is not to lose weight but to eat enough to support growth and training. Individual results are shared only with the athlete and parent.
Fees and booking
What do fees depend on?
On the length of the service, the number of sessions and whether body composition is included. Current fees are listed on the service and package pages; clubs and schools receive a quote based on squad size. The intro call is free.
Can I cancel or reschedule?
If you let me know at least 24 hours before, rescheduling is free. Later cancellations count as a session; I am flexible for races, injuries or illness.
How do I pay?
After the first consultation, if the plan suits you, the package starts; payment is by bank transfer or card at the office. Some packages can be paid in two instalments. No payments are taken on the website.
Clubs and schools
Are athletes' results shared with the coach?
Individual results are shared only with the athlete's (or, under 18, a parent's) written consent. The season report for the coach is grouped and anonymous: squad trends, canteen and away-day suggestions.
What if the club has no canteen?
We build a simple routine athletes can follow at home, at school and on away days: match-day plate, training bag, choosing hotel and travel food. A separate session for parents can be added.
Do you work with teams outside Antalya?
Seminars and season plans can run online. A measurement day can be planned while the team is at camp in Antalya or on site; travel and accommodation are added to the quote.
If your question is not here, write to me; the answer usually comes the same day.
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