Performance Nutrition
Performance Nutrition is a podcast for athletes who want to improve body composition, health, recovery, and fueling for sport. Host Conor O'Neill shares practical nutrition guidance aimed at helping athletes perform better and support their training. The show focuses on applying nutrition strategies to real athletic goals rather than general diet advice. It also points listeners toward one-to-one nutrition coaching through Conor O'Neill Nutrition.
Episodes
Why You Don’t Look Like an Athlete Even Though You Train Like One
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
My Appearance on "A Fresh Perspective" Podcast
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
[Training Chat] My Brother Liam's Latest 10k Race Recap
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
GAA Off-Season Expectations Have Changed Significantly
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
How to Take a Break this GAA Off-Season (and Still Come Back Better)
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
The GAA Off-Season Presents a Unique Opportunity
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
The GAA Inter-County Athlete Dilemma
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
5 things I do that might surprise you as a Performance Nutritionist
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
If more training was the answer, you'd already be where you want to be.
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
"I'm fit enough, but keep running out of steam in the last 10 minutes."
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
GAA Championship Nutrition, Simplified
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
My Nutrition Journey as an Athlete
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
The Athlete's Supplement Guide
Article: https://conoroneillnutrition.com/articles/nutrition/supplementsOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Training vs. Rest Day Nutrition: How to Adjust Your Intake
Article: https://conoroneillnutrition.com/articles/nutrition/caloriecyclingOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
The Performance Nutrition Pyramid
Article: https://conoroneillnutrition.com/articles/nutrition/performancenutritionpyramidOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Injury Nutrition for Athletes
Article: https://conoroneillnutrition.com/articles/nutrition/athleteinjurynutritionOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
My interview on “ The Uplift" Podcast with Luke Pollock
One-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutritionLuke's Podcast: https://open.spotify.com/episode/3GPAmQrRV3Disylufe3Otv?si=8a072c14cddb4559Luke's Instagram:
The Athlete Performance & Physique Blueprint
Article: https://conoroneillnutrition.com/articles/nutrition/performancephysiqueOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
My Interview on Gaz Gaelic Guide's Inside Line Podcast
One-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutritionGary's Podcast: https://open.spotify.com/show/6ow2y655pwFlQgeb6cJLHF?si=ae4e685dd9fc4062Ga
Intra-Performance Nutrition for Athletes
Article: https://conoroneillnutrition.com/articles/nutrition/intraperformanceOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
The Optimal Athlete Pre-Performance Meal
Article: https://conoroneillnutrition.com/articles/nutrition/preperformancemealOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
The Athlete Carb-Loading Guide
Article: https://conoroneillnutrition.com/articles/nutrition/carbloadingOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Optimising Hydration for Athletes
Article: https://conoroneillnutrition.com/articles/nutrition/hydrationOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Finding Meaning in the Pursuit of Excellence
Article: https://conoroneillnutrition.com/articles/psychology/pursuitofexcellenceOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
The Athlete’s Supplement Guide
Article: https://conoroneillnutrition.com/articles/nutrition/supplementsforathletesOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Optimising Your Recovery Nutrition as an Athlete
Article: https://conoroneillnutrition.com/articles/nutrition/recoverynutritionOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Fibre: The Athlete’s Nutritional Secret Weapon?
Article: https://conoroneillnutrition.com/articles/nutrition/fibreOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
"Is it OK to go Over My Daily Protein Target?"
Article: https://conoroneillnutrition.com/articles/psychology/howmuchproteinOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
It’s Not Your Lack of Willpower
Article: https://conoroneillnutrition.com/articles/psychology/misalignedgoalsOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
The GAA Pre-Season Nutrition Checklist
Article: https://conoroneillnutrition.com/articles/nutrition/gaapreseasonnutritionOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
My 10 Rules of Performance Nutrition
Article: https://conoroneillnutrition.com/articles/nutrition/performancenutritionOne-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
5 Tips for Managing Nutrition Over Christmas and New Years
One-Page Nutrition Plan [Free Download]: https://https://conoroneillnutrition.com/onepagenutritionplanoptinPerformance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Q&A: Downsides to Going Over Protein Target, Calorie-Banking, and Advanced Nutrition Strategies
This week's questions:1. Are there any downsides of my going over my protein targets for the day? (set about 2g per kg bodyweight).2. Should I cut my calories each day the week leading up to a wedding where I’ll be having a big day of eating and drinking?3. What are some more advanced nutrition strategies you use with athletes that they might not even know about before working with you?Perform
Q&A: Nutrition When Tapering, Injury Nutrition, And Carbs During Football Match?
This week's questions:How should I adjust my nutrition when tapering for a big race?What's your advice on managing nutrition during periods of injury?Given that the likes of football (around 60 mins) isn’t limited by glycogen depletion, is there any merit to having sports drink during a match?Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram:
Q&A: Maintaining Muscle When Running Marathons, Twice-a-Day Training, and Avoiding Colds When Training Hard
This week's questions:How should I adjust my nutrition if I'm training twice a day?I’m constantly getting colds during heavy training periods – could my nutrition be a factor?What are the non negotiables for maintaining muscle mass when trying to amp up running training in distance (20km-ish and heading for marathon) and intensity (on separate days) Im weight training aiming for maintenanc
Q&A: Fibre Bloating Problems, Nutrition In-Season vs. Off-Season, and the 3pm Energy Dip
This week's questions:1. I know I need plenty of fibre for my health, but with training a lot, I struggle to get enough in without bloating. Any tips?2. What would you say are the biggest changes between nutrition for the off-season versus in-season?3. Struggling with the 3pm energy dip in work. How do I avoid this?Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritionco
Q&A: Eating After Evening GAA Training, Motivation When Fat-Loss Stalls, and Beetroot Shots
This week's questions:1. I always train in the evening and struggle to eat afterwards. Should I just have a protein shake and go to bed or sacrifice sleep to get a big meal in?2. Been losing weight well for a few months there, but have sort of plateaued, probably because I’ve started half-assing things a bit to be honest. Anything I can do to get that motivation back?3. Do you recommend beetro
Q&A: Avoiding Cramping , Adjusting Carbs per Session, and Gaining a Stone Before Christmas
This week's questions:- How do I calculate my carb needs for different session types: easy cardio, intervals, heavy lifts, and long team training sessions?- I struggle with cramping in the last 5 minutes of the game. Is there anything I should do nutrition-wise to sort this?- Manager says I need to gain a stone over the off-season. Do you have any advice for how to go about this?Performance Nu
Q&A: Struggling to Eat with Nerves Before Matches, Caffeine, and Is Maintenance Really Maintenance?
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Q&A: "Is Sourdough Better?", Downsides of Meal Plans, and Gels During Dublin Marathon
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Q&A: GAA Off-Season Nutrition, Do You Really Need More Protein?, and Minimising fat Gain When Bulking
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Q&A: Struggling to Eat After Evening Training, Aggressive Fat-Loss, and Recovery Optimisation
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Q&A: Carb-Load Struggles, Losing Fat Without Calorie Tracking, and the Best Meal Planning Recipe
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Q&A: "Electrolytes - A Waste of Time?", Keeping Meal Prep Interesting, and Fasted Training
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Q&A: Advice for Becoming a Nutritionist, Fuelling Early Morning Training, and Staying Lean During Marathon Training
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Q&A: Why Some People Make More Progress Than Others, GAA Championship Nutrition, and Energy Gels for GAA?
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Q&A: Fuelling the Marathon, The Value of Strict Nutrition, and Non-Weight Nutrition Goals
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Q&A: 3 Kitchen Essentials, Supplements, and How to Eat More Vegetables
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
How Many Meals to Eat Per Day as an Athlete
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Q&A: The ONE Pre-Performance Meal I'd Recommend, Calorie Banking, and the Most Underrated Nutrition Topic
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Performance Nutrition Coaching: How it All Works
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Explaining the Podcast Name Change...
Performance Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Intra-Performance Nutrition for Athletes
Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
The Optimal Pre-Match Meal
Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
How to Carb-Load as an Athlete
Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Should Athletes Use Ice Baths for Recovery?
Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Optimising Hydration for Athletes
Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
Run Slow to Run Fast? Zone 2 Training for Athletes
Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
How to Use Plyometrics to Improve Athletic Power and Speed
Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
How to Optimise Your Recovery as an Athlete
Nutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
The Athlete One-Page Nutrition Plan [Free Resource Included]
To get the free One-Page Nutrition Plan mentioned: Message me “NUTRITION” on Instagram https://instagram.com/conoroneillnutritionNutrition Coaching: https://conoroneillnutrition.com/nutritioncoachingInstagram: https://instagram.com/conoroneillnutrition
5 Mindset Shifts to Make 2025 Your Best Year Yet
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
"Should I Train Over Christmas Week?"
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
How to Set up for a Productive New Year and Pre-Season
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
Q&A: Christmas Nutrition & Training, Recovery Hacks, and Off-Feet Conditioning
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
How to Set up Your Gym Session as an Athlete
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
5 Ways Fat Loss is Different for Athletes
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
5 Ways Muscle Gain is Different for Athletes
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
The Struggles of Winter Training (and Their Solutions)
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
GAA Off-Season Q&A: Gym vs. Running, Quick Fat-loss, and Olympic Lifting
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
4 Psychological Skills for Athletes
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
How to Set up Your Running/Cardio This GAA Off-Season
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
How to Set up Your Nutrition This GAA Off-Season
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
How to Set up Your Gym-Work This GAA Off-Season
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
Quick-fire Q&A: GAA Off-Season Muscle Gain, Olympic lifting, and Going Beyond the Calorie Deficit
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
3 Areas to Maximise Your GAA Off-Season [+ 3 Free Resources]
Message me on Instagram @every.day.athlete with the word "WEBINARS" to get the 3 x free off-season webinars I mentioned at the end of this episode.
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athlete
![Paddy Burns is a GAA All-Ireland Champion [Guest Interview]](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode/274516/274516-1724761947113-862ffa09deb4c.jpg)
Paddy Burns is a GAA All-Ireland Champion [Guest Interview]
For as long as I've known Paddy Burns, he's been one of the most ambitious and committed athletes I've known.
Fresh off the back of achieving a life-long dream of winning the All-Ireland Gaelic Football Championship, we chatted about his experience leading up to and throughout it.
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
![Conor O'Keeffe is Going to Run the Length of Ireland in Record Time [Guest Interview]](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode/274516/274516-1723727964001-942bde16643bd.jpg)
Conor O'Keeffe is Going to Run the Length of Ireland in Record Time [Guest Interview]
Conor O'Keeffe has run 32 marathons in 32 days with a 32lb vest, completed hell week, and won a 200-mile race.
Now, he is setting out to run the length of Ireland in record time, exactly a year after hip surgery.
THE EVERYDAY ATHLETE PROGRAM:
www.everydayathleteprogram.com/coaching
My Instagram: www.instagram.com/every.day.athle
![Cormac Venney Supports Students Throughout Their Educational Journey [Guest Interview]](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode/274516/274516-1723631539710-ba31171babaf5.jpg)
Cormac Venney Supports Students Throughout Their Educational Journey [Guest Interview]
Cormac Venney worked as a Sport Psychologist with Ulster Rugby, supporting Athletes through the professional development.
Now, through HIP Psychology ( @hippsychology ) he supports kids and teenagers throughout their educational journey.
I spoke with him on this week's podcast episode about what that involved/involves and what we can learn from his experience.
THE EVERYDAY ATHLETE PROGRAM:
![Darragh McGurn Pursues Constant Improvement as a GAA Player and Coach [Guest Interview]](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode/274516/274516-1722527896349-e861c1a15d917.jpg)
Darragh McGurn Pursues Constant Improvement as a GAA Player and Coach [Guest Interview]
Darragh McGurn is an Inter-county GAA player for Fermanagh.
Over the last few years, he's seen plenty of good times on the pitch, but has also had his struggles on the injury side of things.
What he's learned from that has allowed him to improve his approach to performance, and helps others do the same, and we got into the details of that in this week's episode.
THE EVERYDAY ATHLETE PR
