Hanks Health and Performance

MSc Physiology & Nutrition | Performance nutritionist breaking down elite training, recovery, supplements & more | Get science backed insights weekly

[Hanks Health and Performance @HanksHandP]

Stop guessing. Start training, eating & recovering like an athlete

The HRL Performance Club helps athletes train smarter, recover faster & fuel better.

Get weekly performance insights👇
https://t.co/QErv2lko1w

[Hanks Health and Performance @HanksHandP]

Day 6: Starting and building a performance nutrition newsletter

Another smaller day

Back to playing around with lead magnets for the newsletter

Utilising web applications, and maybe look to do a monthly application as a lead magnet?

Although I like the idea of a simple supplement timing guide tool for each individual supplement, I'm also playing with an all in one tool

My issue is more that there's a lot more complexity with app knowledge and algorithms to follow that may reduce functionality a bit

So maybe I can categorise them?

Looking to make the landing page for this and launch by the end of the week on socials

[Hanks Health and Performance @HanksHandP]

Day 3,4 & 5: Starting and building a performance nutrition newsletter

Been a busy few days for me (racing, travelling and all things in between), hence rolling these days into one post

Brain storming ideas, again really nailing into the one specific problem for one specific person

Struggling to find the best option and niche, but here's some ideas that have come from it:
- Steering clear of general wellness and "biohacking"
- Aiming towards competitive athletes
- "One Tweak a Week"; gives 1 common problem, with 1 easy solution for athletes every week
- "What the Pros Do"; insights into real practices of the elites. Stories, successes etc. that they too can implement
- "The Race / Game Day Fuel Plan"; All about race or matchday strategies, one strategy a week
- "Supplement Strategies"; every week a breakdown of one sports supplement, the current evidence, applications and ratings

This is the current shortlist... It's long, I know

I like "One Tweak a Week", but feel there may be too many avenues still to go down

In my experience as a performance nutritionist, supplements is such a common area of conversation and uncertainty in athletes

But the nutritionist in me knows that, although a nice buzzword, it is not as important as other easy nutrition wins

Would love to hear some thoughts...

[Hanks Health and Performance @HanksHandP]

Day 2: Starting and building a performance nutrition newsletter

Today was a bit of brainstorming, both in figuring out the unique angle of the newsletter, and in key draws and lead magnets

Trying to work off of @Nicolascole77 advice - solving 1 problem, for 1 specific person, in 1 specific industry, in 1 specific way

How this looks I think will need to develop as I look a bit deeper over the next few days, but will try not to solve too many problems at once - niching down is the way to go it seems

Alongside this, I really like the idea of tech and applications in the sports nutrition space. Utilising apps like Lovable to play around with simple to use tools, I'm seeing a lot of potential

Not just another food & macronutrient tracker, but tools for athletes to save time. A sports nutritionist in your pocket if you will, solving 1 single problem

Played around with a daily energy expenditure calculator (I know plenty exist already, but cool to use this to see the functionality)

A cooler one to work on and implement is a caffeine timing tool, a lot more tweaking and knowledge needed to make it functional, but enjoying this process

Will definitely do more with this over time

[Hanks Health and Performance @HanksHandP]

Day 1: Starting and building a performance nutrition newsletter

I started by looking into best places to set up and host the newsletter - I've played around with Substack a bit in the past, but landed on Kit (Convertkit) for the automation and landing page options

Set-up a simple landing page: I feel it's easy enough to edit this over time in terms of what the main headlines, subheadings etc. will be. But nice to have one done and published

As things stand, I'm unsure of the exact topics to cover / main draw of the newsletter. But feel as though this will come over time

Will do some brainstorming and also consider some lead magnet options as I work through the next few days

Link is in my bio if you're interested to have a look - would love to hear thoughts and advice from others who have done similar

[Hanks Health and Performance @HanksHandP]

The more time I spend looking at social platforms, the more I see the value of practicing in public

So that's what I'll do, I just need a bit of accountability so I'm posting the plan here...

Goal: I'm currently planning to start building a newsletter / email list. I'm a performance nutritionist, so will be trying to understand my niche and what value I can provide that is unique

Plan: Over the next few weeks, I'll post a daily update no matter how big or small, of what I've done / learned / implemented

Hopefully a bit of a learning experience, some accountability from practicing in public, and would love to hear feedback / tips from anyone a few steps ahead of me

See you later today with the day 1 update...

[Hanks Health and Performance @HanksHandP]

Really keen to start building a sports nutrition app for athletes, but I don’t have coding experience

Anyone have any recommendations of AI tools or software they’ve used / best place to start?

[Hanks Health and Performance @HanksHandP]

Along the same lines, but a big one I came to terms with was saying “I don’t know”

If an athlete asked me a question in my area of expertise, it took a while to get comfortable with admitting my answer would be a stab in the dark

People appreciate honesty

“I don’t know, but I’ll look into it and get back to you” is far better than guessing to save your ego

[dante @dantefofante]

Real courage?

Taking the time to say, "What? I can't hear you," until you truly understand what someone is saying.

No matter how many reps it takes.

[Hanks Health and Performance @HanksHandP]

How interested are you in what the elites do?

Elite athletes, sports teams, practitioners…

What are their top tricks and tips to compete at the top of the top?

Something I’m thinking of diving into

[Hanks Health and Performance @HanksHandP]

Get access to the free application here👇
https://t.co/QErv2lko1w

[Hanks Health and Performance @HanksHandP]

The supplement industry is a $50B business built on minimal regulation.

90% of what you're buying is marketing hype.

Want to be absolutely sure what supplements are right for you and your goals?

Sign up to the newsletter and receive the FREE HRL Performance supplement advisor

[Hanks Health and Performance @HanksHandP]

Finally...

There are many many other considerations

There are also a lot of other effective strategies - but the ones I've highlighted today are non-negotiables

You need to prioritise those first, then can consider some extras for a little more gain

[Hanks Health and Performance @HanksHandP]

What does it mean to balance training and rest cycles?

This is where overtraining can come into play

We risk increased chance of illness and injury if we don't prioritise rest and recovery

[Hanks Health and Performance @HanksHandP]

How does nutrition timing look?

Here's an example timeline following an intense training session👇

[Hanks Health and Performance @HanksHandP]

How to recover with nutrition

Think about the three R's
- Repair
- Refuel
- Rehydrate

[Hanks Health and Performance @HanksHandP]

Let's talk about sleep

So incredibly underrated, but essential

There's a lot that can be fixed with sleep, but simply prioritising quality sleep time can pay huge dividends to performance

[Hanks Health and Performance @HanksHandP]

How do we consider which recovery strategies are best?

There are fundamentals to recovery that outweigh most of the "quick fixes" we see on social media today

If you can dial in the essentials, you'll be 90% ahead of those that skip straight to cryotherapy

[Hanks Health and Performance @HanksHandP]

How do you spot poor recovery?

There are some key signs to look out for

This list is most definitely not exhaustive, but a good starting point as red flags

[Hanks Health and Performance @HanksHandP]

How important is recovery?

Most of the time, we aren't overtrained... we are under-recovered

If we don't give the body time to adapt to the stimuli, you'll run yourself into the ground

[Hanks Health and Performance @HanksHandP]

What is actually essential for recovery?

We waste time and money looking for optimal solutions

Ice baths? Sauna? Compression garments? Massage?

Today, let's cover the essentials...

Every hour I'll release a new insight - keep your eyes peeled👀