Performance Nutrition for High-Performing Teams

High-performing teams rarely stop when they are tired. They push through. They keep travelling, leading, making decisions and turning up to the next boardroom, client presentation or international flight.

Perhaps your team rush into work, take early calls, skip breakfast or grab coffee before the first meeting. Then a meeting overruns, lunch disappears and by mid-afternoon they are making high-stakes decisions on half the fuel they need.

Maybe international travel, late dinners, time zones and disrupted sleep are pulling routines apart, yet the team still needs to arrive alert, composed and ready to negotiate.

Possibly your best people are present, but not fully productive. Concentration dips, decisions slow, creativity is harder and late-night emails leave leaders depleted before the next day begins.

The answer is not another generic wellbeing talk. Your team needs practical support that reflects how they actually work, travel, lead, recover and perform.

Business Days that That don't account for being Human

Perhaps your senior team are rushing into work, taking early calls, skipping breakfast or grabbing coffee before the first meeting, becasue they just don't have time.

By mid-afternoon, they are sitting in a high-stakes meeting trying to think clearly, negotiate well, listen and make decisions that may affect millions of revenue. The truth is they are literally running on 50%.

This is often not because they lack discipline or are not engaged. It is because their working day has been designed around performing in business but forgetting a human and their physiology needs to be able to sustain it.

Travel and Deadlines Impact Health and Performance

Possibly your leadership team are travelling regularly, moving between offices, client sites, conferences, hotels and airports.

The intention to eat well is there. They know what they should be doing .  But airport food, late dinners, time zones, missed meals, alcohol, client meetings, disrupted sleep and back-to-back commitments quickly impact not only performance but also health.

They show up to a key account with a big deal on the table, and yet they can't function, their reaction time is slow, thought processing is reduced, and they just want the meeting over.  From the outside, they may still look like they are coping. Inside, it's a different story both acutely and chronically.

Your Best People May Be Present, But Not Productive

Potentially your senior leaders are not taking time off, but they are not operating at full capacity either.

They are in the room, but concentration is waning. Decisions take longer. Creativity is harder. Mood might be reactive. They may be answering emails late at night, sacrificing sleep to catch up, then starting the next day already depleted.

This can become normal inside high-performing environments. The problem is that “normal” does not mean optimal.

When the people making the biggest decisions are tired, under-fuelled, poorly recovered or managing symptoms in silence, performance risk increases.

Health is at the bottom of Priorities Until It Can't be

Perhaps your people know they should eat better, hydrate more, sleep well and protect their health. They know what to do.

They may have read the books, listened to the podcasts, bought the supplements, tried the app or joined the gym. But the challenge is not knowing what healthy habits are.

The challenge is how to implement them personally, in a demanding role, with travel, meetings, client pressure, financial targets, family life and limited time.

When health is constantly pushed back because “there is no time right now,” it eventually shows up. Sometimes stoppiing them in their tracks.

Fatigue. Gut symptoms. weight changes. poor recovery. heart problems, diabetes, Irritability, low mood. absence. presenteeism. slower thinking. reduced resilience. For leadership teams, that is not just personal. This can become a business.

The answer is not another generic wellbeing talk telling busy people to eat better and sleep more. Your team needs practical, credible and personalised performance nutrition support that reflects how they actually work, travel, lead, recover and make decisions.

Imagine walking into the office and seeing a leadership team that is refreshed, energised and ready for the day. They have eaten breakfast, slept well and arrived with clarity. Conversations are sharper, the mood is lighter and decisions come more easily. By lunchtime, the priority list is moving, leaving more time for strategy, people and opportunities that grow the business.

Picture your senior team stepping off an international flight knowing how to manage jet lag, hydration, meals and recovery. They arrive alert and composed for the meeting that matters.

Visualise the office at three o’clock. People are still engaged, focused and completing important work without the usual dip in energy. Meetings end with clear decisions, projects keep moving and fewer tasks spill into late evenings.

Envisage leaders leaving work with energy in reserve for training, family and life outside work. Happier, healthier people return stronger, protect leadership continuity and keep experience, relationships and commercial performance inside the business.

Poor health is already costing businesses time. UK sickness absence has risen to an average of 9.4 days per employee each year (CIPD, 2025). For leadership teams, lost days can mean delayed decisions, stretched colleagues and reduced continuity.

Being present does not always mean performing. The hidden annual cost of employee sickness in the UK has been estimated at £103 billion, largely driven by reduced productivity and presenteeism rather than absence alone (IPPR, 2024).

Everyday habits influence high-stakes decisions. Water intake has been shown to improve speed of responding in thirsty adults (Edmonds et al., 2013), unhealthy diets have been linked with a 66% greater likelihood of productivity loss (Merrill et al., 2012), and insufficient sleep has been estimated to cost the UK economy up to £40 billion each year (Hafner et al., 2017).

Gut symptoms, fatigue and poor recovery can quietly reduce capacity too. Employees with IBS report work impairment, presenteeism and absenteeism (Dean et al., 2005; Buono et al., 2017; Sugaya et al., 2024).

Foodie with purpose. Passionate about high performance. Nutrition expert. Science-led, experience-driven. Fuelling progress, every step. Future-proofing health and performance.

As Clinical Director of 4th Discipline, I bring together more than 23 years of clinical nutrition, elite sport and high-performance fuelling experience.

I work across professional and Olympic-level sport, elite performance pathways, world-class programmes, research, pharmaceutical companies and business performance environments.

In my role as a Registered Clinical Dietitian and High-Performance Nutritionist, I look beyond food alone. I consider the full performance picture: physiology, medical history, work and life load, recovery, gut health, energy, health markers and long-term health.

I describe myself as a Nutritional Engineer. I identify what may be limiting performance, connect the clinical and health data, and build fuelling strategies designed around the individual, the team and the environment they operate in.

Discover What This Could Look Like for Your Team

Every organisation is different. Start with a conversation about your people, your pressures and the outcomes you want to improve.

Evaluate

Assess the problems, data, habits, travel demands and performance pressures affecting the team.

Excite

Create a vision for better health and performance, set clear goals and identify barriers and support.

Enhance

Build practical knowledge and decision-making confidence, helping your team sort fact from fiction.

Elevate

Find the 1% gains across hydration, sleep, gut health, recovery, travel and energy.

Evolve

Test strategies, review progress and adapt as business pressures and health needs change.

Embed

Create long-term routines, recognise triggers for going off track and build habits that withstand busy periods, travel and deadlines.

Struggling with allergies, intolerenaces and anxiety around food for many years had a huge umpact in my daily life, being able to properly fuel for marathon training, recovery and race days. Symptoms have improved dramatically, my training is much more efficient and my confiedence around food has grown. I have lost count of the different diets and plans that I have tried; I have seen a really positive change. I really couldn’t recommend Claire any more highly.

~ Rhys Accountant and Marathon runner

“I run better, I feel better, I’m not getting injured, and I sleep well”. “I thought I needed a diet plan; but that is exactly what I didn’t need. I gained the knowledge and support and the balancing of everyday life around training along with personal life too”.

~ Sam Lt Cdr Thompson MBE RN, Senior Naval Instructor Wildcat Training Centre, and Ironman Age Group Triathlete

I cam to see Claire in the run-up to my first ironman event. Within days of following her advice, I saw a noticeable difference; Training is improving all the time. All is on track for nailing the nitrition for the ironman event next month!

~ Claire Business professional and Ironman triathlete

The moment someone says to you, ‘you know the symptoms you are experiencing are not normal’. Was really the moment the journey began to experiencing a normal existence. “years with food intolerances, …. impossible to control …..I am now free to live my life without symptoms and all of the related issues I was experiencing (anxiety about going places, worrying if I was going to be ill when I went out, the list continues…) . all of the guesswork (was removed) ….introducing each element in bitesize chunks ensured it wasn’t in anyway daunting, and allowed the outcome to be obvious . Having the support and expertise throughout was such a huge benefit, and now I can everyday apply the principles learnt with confidence, knowing they are specific to my needs. Being normal feels amazing!”

~ Sarah Director and Adventure Endurance Cyclist

I first met Claire Fudge of 4th Discipline in the summer of 2021 for sweat rate test to better understand his electrolyte and hydration requirements for training for a Guinness World Record attempt for an endurance event.
I came away thinking I would like to work with the 4thdiscipline team as they provide nutrition coaching for performance to professional athletes and people like me who have been blundering through the nutritional needs of heavy training.
4thdiscipline know their stuff and their engagement with me was focussed on my individual needs basing my education and planning on science. At all times they worked with me in a calm, supportive and realistic fashion.
For anyone looking to improve their understanding and knowledge of food and sport I can highly recommend them!

~ Seamus IT consultant and Squash

When I started nutrition coaching with Claire I’ve saw an absolutely incredible difference in not only my racing performance and day to day training, but a difference in my everyday life. It has changed how I perceive food and how I think about myself and how I can best fuel myself for what I have to do that day.

~ Heather Teacher and Age Group Triathlete

I couldn not recommend working with Claire enough – it was a relef to find someone that could relate and understand my nutritional needs for ironman training/racing and recovery!

~ Emily Business professional and Ironman triathlete

Thank you for your help over the last few months. It was very helpful and I learnt many things I was not aware of before.

~ Giulia Runner

“I thought I needed a diet plan; but that is exactly what I didn’t need. I gained the knowledge and support and the balancing of everyday life around training along with personal life too”.

~ Steph Business owner and Triathlete

I was a relatively competitive athlete but wasn’t getting any better. My relationship with food was challenged, but Claire Fudge unzipped all of my psychological hang-ups and addressed it with science. It freed me from worrying, and I actually started enjoying food again. It’s an educational investment, a change-in-whole approach, and something I will carry through for life. I can’t recommend her highly enough.

~ Richard CFO and Ironman Age Group Athlete

Where I’ve really benefited from working with Claire Fudge is around the timing of food around my training, but also particularly around travel. Working with Claire on a plan so that I don’t go for chocolate in the airport or at the petrol station, but have snacks and planned timing along the way has really been beneficial. She’s great at delivering helpful tips that are quick and easy to do.

~ Laura Siddall Professional British Triathlete

Just wanted to email you with a big thank you for helping me to manage my eating regime. I was very pleased with my race results.

~ Anonymous Athlete

“swam my fastest 100m since I stopped competitive swimming as a kid…. I am feeling great”

~ Marti Business professional and Swimmer

“I could start to eat intuitively again; I recovered my menstrual cycle and eat intuitively without any fear; she was there with support and guidance”

~ Ella Runner

“revolutionised how I eat during …. big sessions. From my former race snacks mindset to a proper fuelling strategy-it’s made a demonstrable difference in my form”

~ Andrew Managing director and Triathlete

Claire challenged my unhealthy food beliefs in an empathic manner and suggested changes that were specific and achievable whilst continuing in my recovery from anorexia. “her knowledge and support have been really valuable in the progress I have made over the past few months and I would definitely seek her advice in the future.

~ S Business Professional

“have really appreciated the holistic approach to your guidance that reflects a genuine desire to teach me the skills I need to become the healthiest and strongest athlete I can be”

~ Rosalind Business professional and Triathlete

I went to visit Claire for a sweat test. This was really useful and informative experience and Claire is very knowledgeable and helpful.

~ Jeffrey

I had a sweat test done by Claire – I’ve yet to put the results into practice, but really enjoyed our discussion. She explained the process and how to put the results into practice very clearly. She also seemed to me to have a very balanced view (it was not just a sales pitch for Precision Hydration!) which gave me a lot of confidence in her advice.

~ Kevin

“help with a long standing issue, It was her personality, honesty and openness which gave comfort in trying her methods. Over the year that I have spent working with her, I have gained the knowledge and insight to manage my symptoms, giving me a new found sense of freedom. I would wholeheartedly recommend Claire to anyone who needs nutritional advice.”

~ Richard Business owner and Triathlete

Just wanted to email you with a big thank you for helping me to manage my eating regime. I was very pleased with my race results.

~ MS Business professional and Runner

I really enjoyed the discussions with Claire. She gave me really good and relevant advice which helped me a lot to overcome my problem.

~ Anonymous Business professional

A friend who is a no nonsense athlete was working with Claire and I thought she would be good for me as although not a ‘real’ athlete myself, I wanted to understand how to fuel for 70.3 training and simultaneously sort out my ongoing chaotic relationship with food and eating for ‘normal life’. I knew Claire had an understanding of and worked in both areas.

~ Penny Teacher and Triathlete and cyclist

Since working with Claire, she’s made a huge difference to the way that I’ve been able to execute my training sessions, bring the energy that I need at the right times to competition, and get the most out of recovery. I wholly recommend giving Claire a call. The biggest thing to take away is that everything that we do is absolutely manageable!

~ Georgie Cohen Marketer and Professional Skeleton Athlete

A big thank you for helping me to manage my eathing regime. Meal advice before the race seemed to really help keep my stomach settled on race day. I was very pleased with my race results. Really impressed by how good I feel and not so tired. A lot of this has to do with my new meal plans for training and racing.

~ Anne Athlete

“before my first 70.3 …we identified my intolerances for everyday life, (she helped) fuel my training sessions and put together a plan for the lead up to my race and race day itself. “Claire being a triathlete herself, her advice is second to none”

~ Jordan Triathlete

I felt at the time when I started with Claire that the quality of my life wasn’t very high and I was really struggling to enjoy my training. I certainly wasn’t enjoying food and it’s safe to say that she worked with me every step of the way to transform my life everyday.

~ Laura Business Tech Marketing Professional and Athlete

I’ve learned so much stuff I didn’t even know existed, different types of proteins, when to take, when to take dairy, how to stay full, what’s a good probiotic to boost my immune system…I’m always learning, I think I’ve really improved” . –

~ Morgan Pearson Professional Triathlete USA and Double Olympic Silver Medalist

In Claire, I have found a dietitian who not only is a specialist in nutrition, but also really understands the specific demands of an athlete. She acknowledges that one size does not fit all and really considers all the different aspects in optimizing nutrition for me as an individual. Most importantly, she helps me understand every little step of the process so that I know how to fuel myself even when she’s not around.

~ Sabrina Stadelmann Economist and Professional Swiss Triathlete

“Claire’s methods didn’t leave me feeling hungry or depleted of energy like fad diets can, in fact I couldn’t quite understand how I was able to eat quite so much and feel so full and strong………what a difference having a nutrition plan to work with made. My performance rocketed and I completed my two dreams in one season. Medalling at the European Middle Distance AG triathlon and smashing my first ironman”

~ Toni Director and Triathlete

instrumental in uncovering my coeliac disease, supporting me to make the necessary changes to a gluten-free lifestyle, which alleviated by IBS symptoms. This in turn positively impacted my fertility. Can’t thank her enough for her tailored expertise which also extended to advice around diabetes management during pregnancy!

~ Jen Psychologist and Yoga

claire challenged my unhealthy food beliefs in an empathic manner and suggested changes that were specific and achievable whilst continuing in my recovery from anorexia. “her knowledge and support have been really valuable in the progress I have made over

~ Steph Runner

training for my first Ironman I knew how important getting my nutrition right would be leading up to the race and on race day. Claire has helped me more than I could have imagined. Lifestyle changes we have discussed and implemented have meant that unlike any fad diets before; I am leaner and letting my food be the proper energy and recovery source it should be. Claire is always supportive, really cares about the people she works with and I love her approach to nutrition; working with what you have to make the best out of your body.

~ Vicki Business professional and Triathlete

“exceptionally supportive …excellent knowledge of nutrition both in terms of supporting sports performance but also in optimising health. Claire’s background in long distance triathlon herself means that she is able to support in ways others wouldn’t …..her race and training experiences. I (would) recommend Claire for anyone who is looking for support with their nutrition – either for optimising everyday health and wellness or for enhancing and supporting sports performance”

~ Julia Business professional and Ironman triathlete

I have worked with Claire for over a year having suffered with disordered eating from an early age. I knew I needed to do something to change it.

~ Annie Business professional and Runner

Which service is right for me?

Do you only work with professional and elite athletes?

What is Personal Performance Precision?

Personal Performance Precision is my approach to creating nutrition support that is fit for purpose and designed around the individual.

Generic plans are built for an average person. They do not account for your physiology, health history, symptoms, training, workload, lifestyle, preferences or goals.

Personal Performance Precision brings these factors together with clinical expertise, performance science and meaningful personal data. This allows us to identify what is affecting your health and performance, then engineer a practical strategy around your specific needs.

Like a tailored suit rather than something taken straight from the rack, the strategy is shaped around you: how you live, how you move, what your body needs and what you are working towards.

The result is not simply more nutrition information. It is a clear, personalised approach designed to support your energy, health, recovery and performance now and over the longer term.

What is the difference between a dietitian, a nutritionist and a nutritional therapist?

In the UK, dietitian is a legally protected title. Dietitians are regulated healthcare professionals qualified to assess and treat nutritional problems, including those associated with medical conditions.

The titles nutritionist and nutritional therapist are not legally protected, so qualifications, training and experience can vary. Registered Nutritionists and nutritional therapists who belong to recognised professional bodies may have completed relevant training, but their scope of practice differs from that of a registered dietitian.

As a Registered Clinical Dietitian and High-Performance Nutritionist, I combine clinical assessment and evidence-based care with specialist sports and performance nutrition.

This is particularly important where symptoms, blood markers, low energy availability, gut issues, injury, REDs, disordered eating or a medical condition may be affecting health and performance.

Do you work with people with eating disorders or REDs?

Yes. I provide specialist clinical and performance nutrition support for athletes and active individuals with eating disorders, disordered eating, Relative Energy Deficiency in Sport (REDs) and low energy availability.

Support may include nutritional rehabilitation, restoring adequate fuelling, reducing nutrition-related risk, supporting training and recovery, and working alongside doctors, psychologists, physiotherapists, coaches and other members of the multidisciplinary team where appropriate.

Where clinical risk is present, the priority is always safe, coordinated and appropriate care.

Do you write meal plans or diet plans?

A clear plan for what, when and how you eat can be valuable, but lasting change requires more than a prescriptive meal plan.

Where appropriate, I provide personalised meal structures, fuelling plans, practical food ideas, competition strategies and guidance around timing, recovery and preparation.

These sit within a wider approach that considers your health, schedule, training, travel, preferences, symptoms and goals.

The aim is to give you a strategy you can understand, adapt and sustain rather than a rigid plan that only works temporarily.

Do you offer one-off consultations?

Most individual support is delivered through a structured programme rather than a single appointment.

A first consultation begins the process of understanding your symptoms, patterns, data, health history, training demands and goals. Follow-up support allows recommendations to be implemented, reviewed and refined.

One-off specialist consultations may be available for clearly defined needs, such as an expert review or sweat sodium testing.

Please contact the team to discuss the most appropriate option.

What happens after I enquire?

You will be guided towards the service that best matches your goals, health needs and performance demands.

Where appropriate, the first step will be a discovery call or initial conversation to understand the support you are looking for and whether the service is the right fit.

You will then receive clear information about the recommended pathway, what is included, the expected timescale and the investment required.

A limited number of new clients are accepted each month to maintain the depth and quality of personalised support.

"*" indicates required fields

Performance Nutrition for High-Performing Teams

Is Your Team’s Health and Nutrition Keeping Pace With Your Business Ambition?

Are your Team Performing at Their Best?

When Health and Nutrition Start Costing Business Performance

Business Days that That don't account for being Human

Travel and Deadlines Impact Health and Performance

Your Best People May Be Present, But Not Productive

Health is at the bottom of Priorities Until It Can't be

Imagine the Impact of a Healthier Leadership Team

Why This Matters Now: The Business Case

Meet Claire Fudge

Clinical Dietitian. High-Performance Sports Nutritionist. Nutritional Engineer. Endurance Athlete.