This week, host Richard Graves is joined by the brilliant Dr. James Morehen,lead performance nutritionist for England Rugby and founder of the Performance Nutrition Network. With a career that’s taken him from snowboarding in Canada to backstage of international test matches, James brings a fascinating, no-nonsense look at the art (and science) of elite-level nutrition.

If you’re a coach, athlete, nutritionist or just curious about what fuels champions, this episode is packed with practical insights, powerful stories, and a few grassroots tips that could change your game.

In this episode, you’ll learn:

• How to fuel for optimal performance and recovery during high-stakes tournaments like the Six Nations
• The importance of preparation, trust, and consistency in elite sports nutrition
• Why carbohydrates aren’t the enemy, and how they’re periodised to match training loads
• How halftime nutrition strategies can make or break a second-half performance
• The real-world challenges of fuelling players during international travel and changing environments
• Simple, effective advice for grassroots players and coaches to improve fuelling and recovery on a budget
• Why Jaffa Cakes and chocolate milk still have a place in post-match recovery
• What inspired James to go from aspiring S&C coach to becoming one of the top performance nutritionists in UK sport
• The importance of building trust with athletes and the subtle art of sideline communication
• James’ thoughts on balancing consistency with cultural curiosity when travelling with elite teams

Whether you're working at the elite level or coaching an U16s team on Sundays, this episode offers something for everyone. As James puts it, "We’re all failed athletes trying to help others be their best."

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​ Position Yourself As An Expert To Your Athletes And Naturally Improve Buy-In
​ Reduce Your Athletes' Injury Ratese
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​ 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

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Discover essential insights about:

• The truth about sports supplements and how to navigate the complex market
• Why food fundamentals matter more than fancy supplements
• The science behind pre-workout nutrition and caffeine's proven benefits
• How behavioral psychology shapes successful nutrition strategies
• Real-world advice for both elite athletes and everyday gym-goers

Drawing from his experience as former Head of Nutrition at Scottish Rugby and work with the 2019 Rugby World Cup team, Tom breaks down common nutrition myths and provides practical guidance for optimising performance through smart fueling strategies. This episode delivers valuable insights on making informed nutrition choices in a supplement-saturated market.
Don't miss Tom's expert perspective on building sustainable nutrition habits and his evidence-based approach to performance enhancement that has helped countless athletes reach their peak potential

About Tom Coughlin
Tom Coughlin is a performance nutrition consultant with over a decade of experience working with Olympic athletes and professional teams. As former Head of Nutrition at Scottish Rugby and a key figure in the 2019 Rugby World Cup campaign, Tom combines his expertise in sports science and psychology to deliver evidence-based nutrition strategies. His approach emphasises realistic, food-first solutions while helping both elite athletes and everyday performers optimize their nutrition for peak performance.

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

🔔 Subscribe to the podcast on your favourite platform

• Apple Podcasts
• Google Podcasts
• Spotify
• Stitcher