Performance nutrition can be the difference between winning and losing, between executing that triple with the upmost precision to popping it. It plays a role at the foundations helping you ensure your health and wellbeing are maintained, minimising the risk of illness and injury, through to optimising your athletic performance and recovery from training and competition.

Performance nutrition can support figure skaters across every pillar of training, performance and recovery:

• Energy & endurance: fuels long training sessions and multiple programmes in and out of competition

• Strength & power: supports jump height, speed into elements, and explosive take-offs

• Focus & mental clarity: stabilises blood sugar, helping with concentration, choreography recall, and decision-making under pressure

• Recovery & repair: optimises muscle repair, reduces inflammation, and replenishes muscle carbohydrate (glycogen) after intense sessions

• Injury prevention: maintains bone health, joint integrity, and muscle resilience with adequate micronutrients and balanced fuelling

• Body composition management: help athletes stay strong, lean, and healthy without compromising energy availability

• Hydration & thermoregulation: supports performance in cold rinks and prevents fatigue from dehydration

• Immune function: reduces illness risk during heavy training blocks and travel