KT Performance
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Registered Associate Nutritionist + Sports massage therapist.
📍Glasgow | Shetland & online
21/09/2026
Thought this trend was really wholesome 🥹
I love to look back at this photo, from a birthday party when I was about 4?? She had no idea the life she would end up having and how far swimming would take her!! Thinking of younger me is a massive motivation to look after myself and give her the life that little me dreamed of 💗
07/08/2026
Just checking 👀
20/07/2026
Trying this new multiple captions feature and it’s fun💅✨
Some bits of life of late😎
Gourock outdoor pool super cute and fun, enjoyed this and it was an absolute sun trap 🏊♀️
New sweaty Monday morning routine and I’m loving it
Picture says enough
Off to the Lab to do some more femme power research 🏋️♀️💃
Bestie London date x
New shoes yay - from the best 📍 Achilles Heel
Pretty
Claire and our mega pizza - miss this
Gorgeous Queen’s Park day out☀️
Yaps + coffee + cake
Benny👋
Sticky sesame chicken, need to make this again it was so good.
02/06/2026
Some new faces around here of late, so I wanted to give a little overview about how I can help support your team, club, studio, or community as a performance Nutritionist 🥝🍊🍌
If you think this is something you or your team could benefit from + maybe want to know a little more - send me an email or message on Instagram ✉️🤠
It’s proteins time to shine (not that it needs a bigger ego) but it’s nice to be fair around here and share each food groups point of view…
I should also mention that protein is great for certain demographics that are struggling with weight management, such as pre and post menstrual females 👸
It can also be ideal for holding onto as much muscle as you can during periods of fat loss !
I guess protein has a few good points to make✅
What’s my number one piece of advice ??
If you’re one of my clients or have listened to a talk of mine, I’m sure you’re sick of hearing this…
Eat for what you’re asking your body to do🌟
It sounds simple, but here’s how to make it works:
1️⃣ Eat before you train.
2️⃣ Eat after you train or workout- protein + carbs for recovery.
3️⃣ Remember your fruit and veg!! (They’re what help the bugs stay at bay).
4️⃣ Hydrate and intake - hungry? Eat. Thirsty? It’s probably too late and you’re already dehydrated sooo definitely drink.
Look after you and the results will follow!!
13/05/2026
Wee reminder of my Nutrition hours clinic 🕦🍓🍑🥑🍇🌟
If you’re thinking about it & want to know more, send me a message (:
📧 [email protected]
Creatine???!!! 🏋️♀️🚴🏻♀️🏃♀️🫵🏻
Heavily evidence- based with new research coming out all the time.
How much?? For long term, habitual creatine supplementation, aim for 3.5-5g/day.
If you want to rapidly increase your creatine stores over a shorter period, aim for an acute dosage of 20g/day for 6-7 days (Candow et al. 2024).
Not just for athletes, creatine can support both health and training in all areas of life 👩⚕️
Let’s talk DIETARY FATS !! ⚡️⚡️⚡️
I asked on my story the other day which good groups you’d like to know more about. Let’s be honest, we are bored of the carb talk, except for you athletes out there….you will never hear the end of it🫵🏻
In all seriousness, dietary fats are vital for everyday physiological functions and are therefore hugely important as part of a healthy and rounded diet! You should aim to include them at about 20-35% of your daily intake.
Any questions? Or want to know what type of foods include healthy fats? Let me know I love to chat (((:
Protein up next??? 🥩🍗🥚🥛
07/05/2026
April bits & bobs 🫨
Happy to be back to swimming & lil park runs instead of Sunday long runs, cheers
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