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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 Winrow Performance Newsletter drops 13th October. A weekly dose of uncut performance nutrition.

No nonsense.
No “optimal” biohacking.
No chemicals in food scaremongering.

Just practical, evidence informed insights that help you:
✅ Fuel smarter for endurance, CrossFit or Hyrox
✅ Recover faster
✅ Avoid low energy availability
✅ Eat like an athlete, not like an influencer

🗓 Launches Monday 13th October
🔗 Link’s in bio to join the waitlist now

Ever feel like you’re just guessing your way through fuelling?
That ends soon. 🫡 by @winrowperformance

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a year ago

Here we go. CrossFit Games 2026 🚀

All roads have led here. Now it is time for business.

I feel incredibly privileged to have these three phenomenal women flying the flag this year. Each of them has put in the work, earned her place and deserves every moment that is coming. Absolute dynamite, all three of them.

A special shoutout to Vico, as always. My hero. Seeing him back where he belongs, competing on the Games floor, is going to be a huge moment for him & his team!

Now let the carbs begin.

🧡 by @winrowperformance

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3 months ago

Are you falling short through effort? Or are you falling short of fuelling adequately? ⛽️

You can be training harder than ever, eating “healthy,” and still feel flat.

🪫 Energy dips, recovery stalls, and progress just doesn’t match the work you’re putting in.

That was me. Moving from CrossFit to triathlon, I thought I could fuel the same way. I couldn’t.

🔋 Now I help endurance and hybrid athletes avoid that mistake - to eat for performance, not to protect the scales.

To understand what their body actually needs.
To build confidence in fuelling instead of fear around food 🍞💪

If any of this sounds familiar, you’re exactly who I built Winrow Performance for 👇

🔗 Grab the Free Carb Fuelling Guide in my bio - it might just change how you approach your next session.

📩 Already training for something big? DM PERFORM and we’ll chat about where to start. by @winrowperformance

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a year ago

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! taken in Manchester, United Kingdom by @winrowperformance

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2 days ago

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

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2 days ago

Anyone else pick up on this?

An event as gruelling as that. The biggest event company in the world. I just don’t see the math adding up here.

What’s your thoughts? by @winrowperformance

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3 days ago

Chapeau @craig.cox1 - plan execution level 💯

You can put months of hard work into preparing for an event, but if your nutrition isn’t right, you risk not getting the reward your training deserves.

That’s where we come in.

Whether you’re preparing for your first big event or chasing your next PB, we’ll help you build a nutrition strategy that works for YOU.

📩 Want to work together? Drop me a DM to discuss coaching.

📧 Not ready for coaching? Join our FREE newsletter for evidence-based nutrition advice you can put straight into practice.

🔗 Both links in bio. by @winrowperformance

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4 days ago

Stay with me on this.

Of course RED-s exists. But this paper did what science does - pose a question for researchers to then delve into.

The challenge with diagnosing RED-s is the multifactoral nature of it.

There isn’t a universal blood marker.
LEA is difficult to quantify.
Symptoms could be attributed to something else.

Nonetheless. If you are an athlete suffering with anything in this post, reach out & let’s discuss what next steps you may want to take.

Head to my LEA/REDs story highlights for a guide on this. by @winrowperformance

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8 days ago

Does this sound like you?

Maybe you don’t need more 10/10 days, maybe you need less 2/10 days.

If your “bad days” are a 2/10, raising it to 6/10 could be the biggest bang for buck in improving your overall nutrition.

Raise the floor, before you raise the ceiling. by @winrowperformance

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10 days ago

FUEL THE RECOVERY

This concept aims to reframe how you think about “recovery days”.

Sure, we do less. But if you’re an athlete in heavy training, those recovery days carry heavy fatigue from the preceding days.

Your energy need is probably elevated as a result. If you eat “energy balance” you might be underfuelling.

Thats why I like the term: Fuel the recovery.

It doesn’t come for free. by @winrowperformance

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14 days ago

Had to go back to textbooks on this one.

Had a question pop up about types of collagen on a pod & couldn’t remember the distinctions.

Given I’m supposed to be a nutritionist, I thought I better clarify.

Every day is a learning day! by @winrowperformance

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19 days ago

This is a huge piece of work.

The new UCI Sports Nutrition Project brings together 54 researchers and 14 scientific reviews across 10 major areas of performance nutrition, all condensed into one position statement.

It’s written with cycling in mind, but most of the principles translate incredibly well across endurance, hybrid and high-performance sport.

I’ve pulled out some of the most useful bits in this post - the things that actually matter when you’re trying to fuel training, recover properly and perform consistently.

A lot of sports nutrition comes back to one thing: context.

What works for one athlete, session or race might be completely wrong for another.

If you don’t know what works for you, you may be leaving performance on the table. by @winrowperformance

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21 days ago