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Ste Winrow | Performance Nutritionist

@winrowperformance

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Evidence based performance nutrition helping athletes maximise their performance, recovery & adaptation.
⬇️ Free Fuelling Guide & Coaching Info

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The mind can do some crazy things 🧠

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Coffee uncovered 🤔
Do you think coffee should be banned? ☕️

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Today’s podcast guest is performance nutritionist @winrowperformance

We discuss all things nutrition to become a better athlete. From calories, macros, meal timing, carb loading, hydration, supplements and much more.

Such a good chat with such a knowledgable guy, we hope you enjoy!

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Turf game MCR x FBX 2026

First experience at the Turf games Manchester & honestly what a fuckin day, went into the day not knowing what to expect & surprised myself, these types of comps forever amaze me seeing people push themselves consistently throughout the day even when they are fatigued.

Was a buzz being part of FBX & first comp representing them but a big milestone seeing my own progression come to fruition but also my own clients & members of FBX get PBs & continue to push there limits.

Its what i love about my job, the community FBX brought to turf games was special, to see every member that turns up every week put all the hardwork out into the floor is what its about, like to be amongst it as a competitor & as a coach it was a big milestone for me !

Looking forward to the next big comp we bring a FBX Army 🥷

#fitbox #turfgames #jtcoaching #performance

FBX BL6

First comp representing fbx & what a buzz being in team with these guys.

Left everything on the floor, gave it our all & to come 8th overall is something im extremely proud of

What a buzz @_stuart_richards_ @kyebailey & even got @nickfitbox out of retirement & man has still got it even running two businesses, survived a full day with me not tipping him over the edge as well 😂

Onto the next one

Kasia Clean PB 🤝🏼

Huge shoutout to Kasia who finnally got her 50kg Clean into 3 Front squats as part of the lifting workout, something we been working on during our sessions & something i said would come once she hits the comp floor !

But also her efficiency & engine during the rest of her workouts, its a pleasure coaching her as she gets stuck in & does the work even if sometimes ive got to call her out and make sure shes doing her runs 😂.

Great work mate, now onto the next comp you got lined up 😂 as im sure your going to smash it & im super excited to be apart of your journey and continue to help you smash it.

My Liss,

Big shoutout to this one, for someone that is new to this world of competition, its unreal to witness her confidence & ability to grow and belief in herself to do things out of her comfort zone, she forever continues to amaze me every single day !

Pushing he

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WEEK 4 BACK AT THE TRACK 🩷🦋💛

Real talk: track has always been my weakest discipline.

WEEK 1 POST ULTRAS
Legs like concrete. Pace nowhere to be found. I actually cried mid-session 😂

WEEK 4
Speed is creeping back- 1:31 for 400m 🚀

This is your reminder that showing up on the hard days is exactly what gets you here 🫶

Consistency > perfection, every time 🔑

PS! fuelling isn’t just for long runs- your speed sessions need it too ⚡️

What I had going into this one:

🍝 Night before: big bowl of pasta + garlic bread
🥯 Pre-workout: bagel with honey, @freesoul electrolytes + creatine

Under-fuelling a hard session is the fastest way to make it feel even harder.

FUEL YOUR WORKOUTS GUYS. All of them 🩷

Lots of love 🐝 xxx

#tracksession #fuelyourworkout #runnergirl #halfmarathontraining🏃🏻‍♀️ #fypage

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We’re extremely excited to welcome Ste Winrow @winrowperformance, Performance Nutritionist, to talk to our runners about all things nutrition😄🏃🏼‍♂️

Ste advises top athletes and is known as one of the best in the area at what he does. He’ll be talking to us about basic nutrition and getting us on the path for a healthier lifestyle🥑

We’re incredibly lucky he’s giving up his time and knowledge for free, and for the second time, to support our run club and @hollysheartsuk charity on our Couch-Half Marathon journey💖

This is not one to miss!! Your future race-day self will thank you👏🏼

📍Atherton Town FC
📆Wednesday 9th Sept
⏰19:00

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Ironman Leeds 🇬🇧

The moment I’ve worked so hard for, finally coming to fruition. 5+ years of hard, honest work. I wasn’t sure this day would ever come, and I definitely didn’t think it was going to be now, given the prep since Frankfurt. But I think that actually played in my favour, had some good times in July with family and friends and just ticked off whatever training I could.

Glad I finally got to showcase it, on home turf and on one of the hardest courses, while sharing it with some good people.

10th overall - 3rd age group.

No swim.
Bike - 5:24
Run - 3:08

Even if the swim had gone ahead, I do believe I’d have still been up the top end of the race. Everything just seemed to click on the day.

At one point, I was questioning myself on the bike as it really started to hurt, but I got onto the run and the legs showed up.

What a day. 🤝

Thank you to all my family and friends that have been there and believed in me, to everyone who was out on the course supporting, and to everyone else from afar. It means a lot. ❤️

It’s true what they say - IRONMAN isn’t about what happens on the day, it’s how far you’ve come and where you’ve come from to get to where you are and that start line.

It’s been some journey for myself, as some people know. It’s not something I come on here and bang on about, but maybe in time I will.

For now, it’s time for some well-earned rest before getting back to work, as there is still more to come!

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“Nic Ogden you are an IRONMAN”

A day that broke me, but a day I’ll never forget 🙏

Would never have been possible without the guidance of @foggi8 and @winrowperformance who both are the reason I got through this.

Mum, Dad, @_lydia_hale_ , thank you for pushing me all the way and consistently believing in me💙

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Crossover doubles are looking a lot prettier now! Thank you @arron_jones2010 for your commentary

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Sixteen years of coaching. I’ve never run an ad in my life.

👉🏻👉🏻👉🏻

Every single client on this carousel found me the same way: someone they knew got a result, and told them about it.

That was my whole marketing strategy.

Get someone a result + within a timeframe + that actually meant something to them = let them go and tell everyone they know.

And they did, Year after year.

Someone would come in, we’d get to work, they’d change (really change!) and a few months later their mates, family or people from work was messaging me.

Some even travelled over an hour to do it.

It was a “Referral machine”

For years I thought I was just good at my job (and maybe I am). But looking back, it was simpler than that.

My offer was CLEAR.

People knew exactly what I did and exactly what they’d get. So when they got it, they could explain it to the next person in one sentence. That’s the bit most coaches miss, word of mouth only works when your offer is clear enough to be repeated.

And here’s why I’m telling you this.

It’s the exact thing I help coaches with now.

Not “post more.”
Not “get more followers.”

Get your offer so clear that the result sells itself. Because if you’re a good coach who’s still stuck (and most of you are good coaches) your results were never the problem.

Your business was.

Sixteen years I used no ads, funnels or gimmicks. I just had a really clear offer, incredible results and people who couldn’t wait to spread the love.

Having a clear off is key.

Ads, funnels, strategies will work…

But only when the basics are covered.

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Summer Shred Wk2

So we down by around 0.8kg this week & hit a good few strength sessions, had a 92.5kg Hang Power clean PB while down at FBX BV with the Arena Throwdown event.

Running is back in the mix and mileage is creeping back up preparing for the 247 Event at the end of the month.

Training while being in a slight deficit can be challenging and i have had to listen to my body alot more than i normally would if i was fueling for performance only as i dont want to burnout or end up injured AGAIN 😭.

Naturally ive learned over the years being in the industry that the best way to approach training to maintain performance while the main focus is to improve body composition is to be smart with your meal timings and carbs intake, plus having a coach that takes all stress and keeps you accountable also helps 😭.

Usually around heavy training sessions im saving around 120 - 160g of carbs for before & after my session, this allows around 60 / 80g of carbs around my training window, this allows all my key sessions to be fueled but stay in focus of being in deficit to aid my body comp focus.

Looking forward to seeing how my body changes in the next few weeks, visually changes will be small at the moment as me and my coach are focusing on making sure my performance is still at a high standard for the 247 event in 2 weeks then its go time and back leaning into the functional space 🥷

#hybrid #performance #jtcoaching #fitbox

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Summer shred Series 1/10

So i go away to ibiza in around 10 weeks & i want to get myself in some shape but i do also want to keep performance at a good standard.

So i thought this series going to show more insight onto how im getting shredded while maintaining performance.

Even as a coach i understand the value of having a coach & thats why il always have a coach when i need that extra bit of accountability as it helps me progress so having Ste for my nutrition has been a game changer & scott back at wheel for programmming to get me back moving functional with few potential comps lined up 👀.

You can still perform while improving your body comp you just got to be smart around your training & prioritising where you eat your carbs, a quick tip for me that ive learned from Ste is that hard days need more fuel & low days you dont need to fuel too hard which can create the deficit.

Now performance & a deficit dont naturally mix well together & think we do have to monitor alot more factors when playing about with your output BUT if done correctly and with a good team around you it is possible.

So this is me at week 1 lets see how we can look by week 10, for me the next few weeks is prepping for 247 Mission Race so we have to be smart with my nutrition so im not under fuelling and end up injured.

Then after that we adjust & if needed can be more aggressive with the deficit.

Tune in for W2 🫡

#performance #hybrid #jtcoaching #fitbox

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