315: The Under-fueling Problem in Professional Sport with Dr Nessan Costello

Science for Sport — Mon, 13 Apr 2026 06:00:00 +0100

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.

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255: The Post-Workout Mistake Elite Athletes Never Make

Science for Sport — Mon, 17 Feb 2025 06:00:00 +0000

From Elite Athletes to Weekend Warriors: The Science of Sports Nutrition with Dan Richardson
Join host Richard Graves as he sits down with sports nutritionist Dan Richardson, who shares his expertise from working with Leeds United Academy and Leicestershire County Cricket. In this eye-opening episode, Dan breaks down the myths and misconceptions around sports nutrition, revealing why your post-workout nutrition might be more about fruits and vegetables than protein shakes.

Discover:

Why the 'food first' approach isn't always enough
The truth about creatine and common supplement misconceptions
How to properly fuel before, during, and after exercise
The science behind recovery nutrition and why timing matters
Practical nutrition strategies for both elite and recreational athletes

Whether you're training for your first marathon or looking to optimise your athletic performance, this episode delivers actionable insights on how nutrition can enhance your training, recovery, and overall athletic success. Dan's blend of academic knowledge and real-world experience working across multiple sports makes this a must-listen for anyone interested in the science of sports nutrition.

About Dan Richardson
Dan Richardson is a distinguished sports nutritionist currently serving as the Academy Nutrition Lead at Leeds United Football Club and nutrition consultant for Leicestershire County Cricket's men's first team. With an academic foundation in Sports Science from Durham University and a Master's degree in Sports Nutrition from Manchester, Dan has built an impressive career supporting athletes across multiple sports including football, rugby, netball, and hockey. He also works with developing athletes through the Talented Athlete Support Scheme, helping GB and national team competitors optimise their performance through evidence-based nutrition strategies. Dan's approach emphasises "food first, but not food only," combining practical experience with scientific research to deliver results for both elite athletes and recreational sports enthusiasts. His expertise spans from youth development to professional sports, making him a trusted voice in sports nutrition.

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Science for Sport Podcast - Episodes Tagged with “Sports Nutritionist”

315: The Under-fueling Problem in Professional Sport with Dr Nessan Costello

255: The Post-Workout Mistake Elite Athletes Never Make

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