app02 Mon, 17 Aug 2026 07:14:27 +0000 Fireside (https://fireside.fm) Science for Sport Podcast - Episodes Tagged with “Fuelling For Performance” https://scienceforsport.fireside.fm/tags/fuelling%20for%20performance Mon, 10 Aug 2026 06:00:00 +0100 Discover the Secrets Behind Elite Performance. Join us on the Science for Sport Podcast, where every episode dives into the cutting-edge world of sports science and the untold stories behind the best athletes and teams on the planet. Hosted by Richard Graves, we bring you exclusive insights from elite athletes, world-class coaches, and leading sports scientists who are shaping the future of global sport. This isn’t just another sports podcast—this is your backstage pass to: The science powering record-breaking performances. The trends, challenges, and breakthroughs redefining the game. Mastering the balance of art and science in coaching. Whether you’re a sports scientist, coach, physio, nutritionist, teacher, or just a passionate sports fan, this is your chance to learn from the pros and stay ahead of the curve. Tune in every Monday and uncover what it takes to make the best, better. en-gb episodic Behind the Scenes of Elite Performance – Unlocking the Science, Stories, and Strategies That Make the Best Even Better Science for Sport Discover the Secrets Behind Elite Performance. Join us on the Science for Sport Podcast, where every episode dives into the cutting-edge world of sports science and the untold stories behind the best athletes and teams on the planet. Hosted by Richard Graves, we bring you exclusive insights from elite athletes, world-class coaches, and leading sports scientists who are shaping the future of global sport. This isn’t just another sports podcast—this is your backstage pass to: The science powering record-breaking performances. The trends, challenges, and breakthroughs redefining the game. Mastering the balance of art and science in coaching. Whether you’re a sports scientist, coach, physio, nutritionist, teacher, or just a passionate sports fan, this is your chance to learn from the pros and stay ahead of the curve. Tune in every Monday and uncover what it takes to make the best, better. yes sport, science, sports, sports science, education, coach, coaching, athletes, performance, strength, conditioning, strength & conditioning, S&C, recovery, nutrition, entertainment Science for Sport contact@scienceforsport.com 332: Growth, Maturation and Athletic Development in Tennis https://scienceforsport.fireside.fm/332 f632e111-b0ad-4490-b554-36687935c25a Mon, 10 Aug 2026 06:00:00 +0100 Science for Sport 332 Growth, Maturation and Athletic Development in Tennis full Science for Sport Richard Graves speaks with Joshua Dragone, Head of Athletic Development at Dukes Meadows Tennis Academy, about the realities of preparing tennis players for an unpredictable competitive calendar. They discuss flexible S&C planning, maturation, recovery, fuelling, parental support and the habits that help junior players develop into more capable, robust athletes. 26:00 no <p>Tennis players need far more than clean technique and a strong forehand. They need to be fast, powerful, durable and able to recover well enough to perform across an unpredictable, year-round competitive schedule.</p> <p>This week, Richard Graves is joined by Joshua Dragone, Head of Athletic Development at Dukes Meadows Tennis Academy, to explore what effective physical development looks like in tennis.</p> <p>Joshua explains why tennis S&amp;C demands a different approach: players may be travelling, competing, dealing with limited gym access or adjusting plans after every match. He shares how he identifies the key physical qualities to target, creates structure without becoming rigid, and helps young players build the recovery, hydration and fuelling habits that support long-term development.</p> <p>The conversation also looks at maturation, the influence of social media on junior training, and why parents, tennis coaches and athletic development coaches need to be aligned around the individual athlete.</p> <h3>In this episode you will learn</h3> <ul> <li>Why tennis requires athletes to develop speed, power, change of direction, robustness and energy-system capacity at the same time.</li> <li>How to plan physical preparation around an unpredictable tournament schedule.</li> <li>How to identify the one or two physical priorities that matter most for an individual player.</li> <li>Why growth and maturation should shape expectations and programming in junior tennis.</li> <li>How to use training windows effectively when players are travelling and competing.</li> <li>The role of sleep, hydration and fuelling in availability, recovery and performance.</li> <li>Why junior tennis players are often under-fuelled — and how practitioners and parents can help.</li> <li>How consistent warm-up and recovery routines reduce friction on competition days.</li> <li>How to respond constructively when players want to copy professional athletes’ social-media training.</li> <li>Why alignment between player, parent, tennis coach and S&amp;C coach is essential.</li> </ul> <h3>About Joshua Dragone</h3> <p>Joshua Dragone is the Head of Athletic Development at Dukes Meadows Tennis Academy in West London. He joined the academy in 2021 as a Senior Athletic Development Coach and moved into his current role in 2022. With more than a decade of coaching experience across sports including rugby, football and tennis, Joshua now specialises in helping junior tennis players become faster, stronger and more robust through developmentally appropriate, athlete-centred programming.</p> <p><strong>FREE 7d SCIENCE FOR SPORT ACADEMY TRIAL</strong></p> <p><strong>SIGN UP NOW:</strong> <a href="https://bit.ly/SFSepisode241" rel="nofollow noopener">https://bit.ly/SFSepisode241</a></p> <p>​ Learn Quicker &amp; More Effectively<br> ​ Optimise Your Athletes' Recovery<br> ​ Position Yourself As An Expert To Your Athletes And Naturally Improve Buy-In<br> ​ Reduce Your Athletes' Injury Ratese<br> ​ Save 100's Of Dollars A Year That Would Otherwise Be Spent On Books, Courses And More<br> ​ Improve Your Athletes' Performance<br> ​ Advance Forward In Your Career, Allowing You To Earn More Money And Work With Elite-Level Athletes<br> ​ Save Yourself The Stress &amp; Worry Of Constantly Trying To Stay Up-To-Date With Sports Science Research </p> sports science, sport science, strength and conditioning, S&C, performance, athlete, sport, exercise, nutrition, injury, injuries Tennis players need far more than clean technique and a strong forehand. They need to be fast, powerful, durable and able to recover well enough to perform across an unpredictable, year-round competitive schedule.

This week, Richard Graves is joined by Joshua Dragone, Head of Athletic Development at Dukes Meadows Tennis Academy, to explore what effective physical development looks like in tennis.

Joshua explains why tennis S&C demands a different approach: players may be travelling, competing, dealing with limited gym access or adjusting plans after every match. He shares how he identifies the key physical qualities to target, creates structure without becoming rigid, and helps young players build the recovery, hydration and fuelling habits that support long-term development.

The conversation also looks at maturation, the influence of social media on junior training, and why parents, tennis coaches and athletic development coaches need to be aligned around the individual athlete.

In this episode you will learn

  • Why tennis requires athletes to develop speed, power, change of direction, robustness and energy-system capacity at the same time.
  • How to plan physical preparation around an unpredictable tournament schedule.
  • How to identify the one or two physical priorities that matter most for an individual player.
  • Why growth and maturation should shape expectations and programming in junior tennis.
  • How to use training windows effectively when players are travelling and competing.
  • The role of sleep, hydration and fuelling in availability, recovery and performance.
  • Why junior tennis players are often under-fuelled — and how practitioners and parents can help.
  • How consistent warm-up and recovery routines reduce friction on competition days.
  • How to respond constructively when players want to copy professional athletes’ social-media training.
  • Why alignment between player, parent, tennis coach and S&C coach is essential.

About Joshua Dragone

Joshua Dragone is the Head of Athletic Development at Dukes Meadows Tennis Academy in West London. He joined the academy in 2021 as a Senior Athletic Development Coach and moved into his current role in 2022. With more than a decade of coaching experience across sports including rugby, football and tennis, Joshua now specialises in helping junior tennis players become faster, stronger and more robust through developmentally appropriate, athlete-centred programming.

FREE 7d SCIENCE FOR SPORT ACADEMY TRIAL

SIGN UP NOW: https://bit.ly/SFSepisode241

​ Learn Quicker & More Effectively
​ Optimise Your Athletes' Recovery
​ Position Yourself As An Expert To Your Athletes And Naturally Improve Buy-In
​ Reduce Your Athletes' Injury Ratese
​ Save 100's Of Dollars A Year That Would Otherwise Be Spent On Books, Courses And More
​ Improve Your Athletes' Performance
​ Advance Forward In Your Career, Allowing You To Earn More Money And Work With Elite-Level Athletes
​ Save Yourself The Stress & Worry Of Constantly Trying To Stay Up-To-Date With Sports Science Research

]]> Tennis players need far more than clean technique and a strong forehand. They need to be fast, powerful, durable and able to recover well enough to perform across an unpredictable, year-round competitive schedule.

This week, Richard Graves is joined by Joshua Dragone, Head of Athletic Development at Dukes Meadows Tennis Academy, to explore what effective physical development looks like in tennis.

Joshua explains why tennis S&C demands a different approach: players may be travelling, competing, dealing with limited gym access or adjusting plans after every match. He shares how he identifies the key physical qualities to target, creates structure without becoming rigid, and helps young players build the recovery, hydration and fuelling habits that support long-term development.

The conversation also looks at maturation, the influence of social media on junior training, and why parents, tennis coaches and athletic development coaches need to be aligned around the individual athlete.

In this episode you will learn

  • Why tennis requires athletes to develop speed, power, change of direction, robustness and energy-system capacity at the same time.
  • How to plan physical preparation around an unpredictable tournament schedule.
  • How to identify the one or two physical priorities that matter most for an individual player.
  • Why growth and maturation should shape expectations and programming in junior tennis.
  • How to use training windows effectively when players are travelling and competing.
  • The role of sleep, hydration and fuelling in availability, recovery and performance.
  • Why junior tennis players are often under-fuelled — and how practitioners and parents can help.
  • How consistent warm-up and recovery routines reduce friction on competition days.
  • How to respond constructively when players want to copy professional athletes’ social-media training.
  • Why alignment between player, parent, tennis coach and S&C coach is essential.

About Joshua Dragone

Joshua Dragone is the Head of Athletic Development at Dukes Meadows Tennis Academy in West London. He joined the academy in 2021 as a Senior Athletic Development Coach and moved into his current role in 2022. With more than a decade of coaching experience across sports including rugby, football and tennis, Joshua now specialises in helping junior tennis players become faster, stronger and more robust through developmentally appropriate, athlete-centred programming.

FREE 7d SCIENCE FOR SPORT ACADEMY TRIAL

SIGN UP NOW: https://bit.ly/SFSepisode241

​ Learn Quicker & More Effectively
​ Optimise Your Athletes' Recovery
​ Position Yourself As An Expert To Your Athletes And Naturally Improve Buy-In
​ Reduce Your Athletes' Injury Ratese
​ Save 100's Of Dollars A Year That Would Otherwise Be Spent On Books, Courses And More
​ Improve Your Athletes' Performance
​ Advance Forward In Your Career, Allowing You To Earn More Money And Work With Elite-Level Athletes
​ Save Yourself The Stress & Worry Of Constantly Trying To Stay Up-To-Date With Sports Science Research

]]> 315: The Under-fueling Problem in Professional Sport with Dr Nessan Costello https://scienceforsport.fireside.fm/315 a882b75d-9e83-490d-a087-ddb49624b01f Mon, 13 Apr 2026 06:00:00 +0100 Science for Sport 315 The Under-fueling Problem in Professional Sport with Dr Nessan Costello full Science for Sport Dr. Nessan Costello, 1st Team Sports Nutritionist at Al-Ahli in the Saudi Pro League, joins Richard Graves to discuss the realities of nutrition in elite football. With experience at Chelsea, Newcastle and Leeds United, Nessan unpacks why so many professional players are chronically underfuelled, the truth about carbohydrate loading and post-match recovery, and why chasing ultra-lean body composition is actively harming performance. He also shares what Ramadan nutrition looks like from the inside, with training sessions at 10pm and cup ties kicking off past midnight, and what the World Cup heat conditions in North America will demand from nutritionists and athletes alike. 31:14 no <p>Sports nutrition in elite football is often misunderstood, even by the players doing it for a living. In this episode, Richard Graves sits down with Dr. Nessan Costello, 1st Team Sports Nutritionist at Al-Ahli in the Saudi Arabia Pro League, to cut through the noise and get practical about what performance nutrition actually looks like at the highest level.<br> Nessan has worked across the Premier League with clubs including Chelsea, Newcastle United and Leeds United, and brings a rare combination of academic rigour and real-world experience to the conversation. From fuelling strategies across a congested fixture schedule to navigating Ramadan with Muslim players, and from debunking carbohydrate myths to calling out the damage done by overly controlling nutrition environments, this is a frank and refreshingly honest look at what it takes to keep elite footballers performing at their best, week in, week out.<br> Whether you're a practitioner working at the sharp end of elite sport, a coach trying to get more out of your athletes, or simply someone who wants to understand the science behind peak performance, there is plenty here for you.</p> <p><strong>In This Episode You Will Learn</strong></p> <ul> <li>Why the majority of elite footballers are chronically underfuelled — and why that matters more than their body fat percentage</li> <li>The real science behind carbohydrate loading: why you should start 24 hours before kick-off, not the night before, and what foods actually work</li> <li>How to structure post-match nutrition across a 72-hour recovery window, including the specific gram-per-kilogram targets Nessan uses with his players</li> <li>Why ultra-lean body composition as a performance goal is actively harming players, and how disordered eating behaviours are more common in elite football than most environments will admit</li> <li>How Nessan adapted his approach during Ramadan — including training sessions at 10pm and cup semi-finals kicking off at 1:30am</li> <li>The practical hydration framework he uses: why 500ml of fluid with every meal beats carrying a big bottle around all day</li> <li>How nutrition changes across a full season, from pre-season heat acclimatisation through to the demands of a congested run-in</li> <li>Why supplements are largely irrelevant until you've nailed sleep, three meals a day, two snacks and consistent hydration</li> <li>What working in the Saudi Pro League has taught him about personalised nutrition across diverse nationalities and food cultures</li> <li>His advice for coaches and practitioners working without a dedicated nutritionist — and when it becomes worth bringing one in</li> </ul> <p><strong>About Nessan Costello</strong><br> Dr. Nessan Costello is a sports nutritionist with over a decade of experience working at the highest levels of professional football. He has held roles at Premier League clubs including Chelsea, Newcastle United and Leeds United, before taking on his current position as 1st Team Sports Nutritionist at Al-Ahli in the Saudi Arabia Pro League.<br> Nessan specialises in helping elite athletes optimise their health and performance through practical, evidence-based nutrition strategies — with a particular focus on fuelling, recovery and body composition in high-demand environments. He is known for his ability to simplify complex nutritional science and make it actionable for players, coaches and multidisciplinary teams alike.<br> You can follow Nessan on LinkedIn and Instagram at @DrNessanCostello.</p> <p><strong>FREE 7d SCIENCE FOR SPORT ACADEMY TRIAL</strong></p> <p><strong>SIGN UP NOW:</strong> <a href="https://bit.ly/SFSepisode241" rel="nofollow noopener">https://bit.ly/SFSepisode241</a></p> <p>​ Learn Quicker &amp; More Effectively<br> ​ Optimise Your Athletes' Recovery<br> ​ Position Yourself As An Expert To Your Athletes And Naturally Improve Buy-In<br> ​ Reduce Your Athletes' Injury Ratese<br> ​ Save 100's Of Dollars A Year That Would Otherwise Be Spent On Books, Courses And More<br> ​ Improve Your Athletes' Performance<br> ​ Advance Forward In Your Career, Allowing You To Earn More Money And Work With Elite-Level Athletes<br> ​ Save Yourself The Stress &amp; Worry Of Constantly Trying To Stay Up-To-Date With Sports Science Research </p> sports science, sport science, strength and conditioning, S&C, performance, athlete, sport, exercise, nutrition, injury, injuries Sports nutrition in elite football is often misunderstood, even by the players doing it for a living. In this episode, Richard Graves sits down with Dr. Nessan Costello, 1st Team Sports Nutritionist at Al-Ahli in the Saudi Arabia Pro League, to cut through the noise and get practical about what performance nutrition actually looks like at the highest level.
Nessan has worked across the Premier League with clubs including Chelsea, Newcastle United and Leeds United, and brings a rare combination of academic rigour and real-world experience to the conversation. From fuelling strategies across a congested fixture schedule to navigating Ramadan with Muslim players, and from debunking carbohydrate myths to calling out the damage done by overly controlling nutrition environments, this is a frank and refreshingly honest look at what it takes to keep elite footballers performing at their best, week in, week out.
Whether you're a practitioner working at the sharp end of elite sport, a coach trying to get more out of your athletes, or simply someone who wants to understand the science behind peak performance, there is plenty here for you.

In This Episode You Will Learn

  • Why the majority of elite footballers are chronically underfuelled — and why that matters more than their body fat percentage
  • The real science behind carbohydrate loading: why you should start 24 hours before kick-off, not the night before, and what foods actually work
  • How to structure post-match nutrition across a 72-hour recovery window, including the specific gram-per-kilogram targets Nessan uses with his players
  • Why ultra-lean body composition as a performance goal is actively harming players, and how disordered eating behaviours are more common in elite football than most environments will admit
  • How Nessan adapted his approach during Ramadan — including training sessions at 10pm and cup semi-finals kicking off at 1:30am
  • The practical hydration framework he uses: why 500ml of fluid with every meal beats carrying a big bottle around all day
  • How nutrition changes across a full season, from pre-season heat acclimatisation through to the demands of a congested run-in
  • Why supplements are largely irrelevant until you've nailed sleep, three meals a day, two snacks and consistent hydration
  • What working in the Saudi Pro League has taught him about personalised nutrition across diverse nationalities and food cultures
  • His advice for coaches and practitioners working without a dedicated nutritionist — and when it becomes worth bringing one in

About Nessan Costello
Dr. Nessan Costello is a sports nutritionist with over a decade of experience working at the highest levels of professional football. He has held roles at Premier League clubs including Chelsea, Newcastle United and Leeds United, before taking on his current position as 1st Team Sports Nutritionist at Al-Ahli in the Saudi Arabia Pro League.
Nessan specialises in helping elite athletes optimise their health and performance through practical, evidence-based nutrition strategies — with a particular focus on fuelling, recovery and body composition in high-demand environments. He is known for his ability to simplify complex nutritional science and make it actionable for players, coaches and multidisciplinary teams alike.
You can follow Nessan on LinkedIn and Instagram at @DrNessanCostello.

FREE 7d SCIENCE FOR SPORT ACADEMY TRIAL

SIGN UP NOW: https://bit.ly/SFSepisode241

​ Learn Quicker & More Effectively
​ Optimise Your Athletes' Recovery
​ Position Yourself As An Expert To Your Athletes And Naturally Improve Buy-In
​ Reduce Your Athletes' Injury Ratese
​ Save 100's Of Dollars A Year That Would Otherwise Be Spent On Books, Courses And More
​ Improve Your Athletes' Performance
​ Advance Forward In Your Career, Allowing You To Earn More Money And Work With Elite-Level Athletes
​ Save Yourself The Stress & Worry Of Constantly Trying To Stay Up-To-Date With Sports Science Research

]]> Sports nutrition in elite football is often misunderstood, even by the players doing it for a living. In this episode, Richard Graves sits down with Dr. Nessan Costello, 1st Team Sports Nutritionist at Al-Ahli in the Saudi Arabia Pro League, to cut through the noise and get practical about what performance nutrition actually looks like at the highest level.
Nessan has worked across the Premier League with clubs including Chelsea, Newcastle United and Leeds United, and brings a rare combination of academic rigour and real-world experience to the conversation. From fuelling strategies across a congested fixture schedule to navigating Ramadan with Muslim players, and from debunking carbohydrate myths to calling out the damage done by overly controlling nutrition environments, this is a frank and refreshingly honest look at what it takes to keep elite footballers performing at their best, week in, week out.
Whether you're a practitioner working at the sharp end of elite sport, a coach trying to get more out of your athletes, or simply someone who wants to understand the science behind peak performance, there is plenty here for you.

In This Episode You Will Learn

  • Why the majority of elite footballers are chronically underfuelled — and why that matters more than their body fat percentage
  • The real science behind carbohydrate loading: why you should start 24 hours before kick-off, not the night before, and what foods actually work
  • How to structure post-match nutrition across a 72-hour recovery window, including the specific gram-per-kilogram targets Nessan uses with his players
  • Why ultra-lean body composition as a performance goal is actively harming players, and how disordered eating behaviours are more common in elite football than most environments will admit
  • How Nessan adapted his approach during Ramadan — including training sessions at 10pm and cup semi-finals kicking off at 1:30am
  • The practical hydration framework he uses: why 500ml of fluid with every meal beats carrying a big bottle around all day
  • How nutrition changes across a full season, from pre-season heat acclimatisation through to the demands of a congested run-in
  • Why supplements are largely irrelevant until you've nailed sleep, three meals a day, two snacks and consistent hydration
  • What working in the Saudi Pro League has taught him about personalised nutrition across diverse nationalities and food cultures
  • His advice for coaches and practitioners working without a dedicated nutritionist — and when it becomes worth bringing one in

About Nessan Costello
Dr. Nessan Costello is a sports nutritionist with over a decade of experience working at the highest levels of professional football. He has held roles at Premier League clubs including Chelsea, Newcastle United and Leeds United, before taking on his current position as 1st Team Sports Nutritionist at Al-Ahli in the Saudi Arabia Pro League.
Nessan specialises in helping elite athletes optimise their health and performance through practical, evidence-based nutrition strategies — with a particular focus on fuelling, recovery and body composition in high-demand environments. He is known for his ability to simplify complex nutritional science and make it actionable for players, coaches and multidisciplinary teams alike.
You can follow Nessan on LinkedIn and Instagram at @DrNessanCostello.

FREE 7d SCIENCE FOR SPORT ACADEMY TRIAL

SIGN UP NOW: https://bit.ly/SFSepisode241

​ Learn Quicker & More Effectively
​ Optimise Your Athletes' Recovery
​ Position Yourself As An Expert To Your Athletes And Naturally Improve Buy-In
​ Reduce Your Athletes' Injury Ratese
​ Save 100's Of Dollars A Year That Would Otherwise Be Spent On Books, Courses And More
​ Improve Your Athletes' Performance
​ Advance Forward In Your Career, Allowing You To Earn More Money And Work With Elite-Level Athletes
​ Save Yourself The Stress & Worry Of Constantly Trying To Stay Up-To-Date With Sports Science Research

]]>