Performance Nutrition Coaching with Conor O’Neill
As an athlete, elite training without elite nutrition leads to unrealised potential.
I know you’re an ambitious athlete.
I know you’re training hard.
And I know things are going reasonably well for you.
But I also know that you feel like you’ve been leaving potential on the table.
Your body composition doesn’t reflect the effort you put into training.
You’re going into sessions feeling tight, sore, and stiff from previous sessions.
And when you turn up to compete, you spend the warm-up hoping you’ve fuelled properly for what’s to come, but worrying that you’ll run out of steam when it matters most.
If that sounds like you, you’ll probably resonate with the hundreds of athletes I’ve worked with…
“Just want to say a massive thanks for the last few months, really enjoyed getting my body to the best shape it's ever been in and you kept it nice and simple. It was hard work, but nothing too crazy as I was still able to eat the foods I wanted. It’s really given me the confidence I was missing in both my appearance and performance and everything was top class!” - Brian
“Thanks a million for all of your help. Feeling unbelievable and looking forward to seeing how it shows on the pitch! Delighted to have gotten well under the 20 minute mark the 5k run, feelings extremely fit compared to where I was this time 12 weeks ago. Showing improvement across max push ups, pull ups, and burpees that I can do too, so winning all round.” - Cathal
“Just want to say thanks very much for the past six months. Couldn’t have imagined the changes from then to now and really feel this is a new starting point all over again to make more progress. I feel stronger faster more mobile and powerful and an awful lot leaner. I did the inbody scan yesterday and the changes from the first one were crazy. 7kg decrease in fat and up 1.5kg in muscle. I never once felt restricted in what I could eat. If anything I’ve realised how much food I can actually have when eating the right things. I wasn’t too bad with food before but I’ve definitely learned a lot on nutrition and how to fuel up for training! The accountability was great and now at this stage it’s purely habit and enjoyment that I train for. “ - Niall
“Thanks so much to you for all your wisdom and expertise. I always felt I had a fairly good knowledge when it came to nutrition but you've brought me to the next level. You’ve opened my eyes to a lot of thing! I'll be highly recommending you to everyone! Now 10% body fat down from about 14%.” - Alan
“Thank you Conor for all your hard work, advice and tips. I always hoped I’d get to where I am today condition-wise, but didn’t think I could. Now I am, and know I can get even better still! Loving how I've managed to get everything under control. Happier with my body. Just loving the spot I'm in physically and mentally. Again, thanks a million for it all.” - Ronan O’Neill
“The last few month have honestly been life-changing for me. You made it simpler and easier than anyone I’ve gone to for advice before, so just again, thanks very much!” - Duggie
ALLOW ME TO INTRODUCE MYSELF…
My name is Conor O’Neill and I’ve helped 1000+ athletes improve their nutrition to dial in their body composition, optimise their health and recovery, and master their fuelling for performance.
I’ve played sports my whole life.
Where I grew up, we played whatever sport was on TV.
When the golf was on, we built a mini-course.
When Wimbledon came around, we got the rackets out.
When World Cup fever hit, 5-a-side was a daily occurrence.
With my home GAA club, Crossmaglen Rangers, I was honoured to have been part of successful teams at underage and senior level, being part of an All-Ireland winning team in the process.
However, truth be told, I wasn’t very skilled.
Still, I loved training and playing.
As I pushed on at senior level, I started looking for performance-enhancing methods to make up for this deficit.
That led me down the road of performance nutrition.
This new obsession would eventually lead me away from my budding engineering career, in pursuit of something more aligned with my interests and ambitions.
Ten years later, I’ve read more textbooks and research papers than I care to imagine, and I’ve worked with over 1000 athletes.
What I’ve learned has also informed my own athletic pursuits and given me hands-on experience, whether that was back when I was playing Gaelic Football,
Or in more recent years since hanging up the boots, pursuing ambitious endurance running and strength training goals.
I believe in the importance of pursuing excellence in all walks of life, not least in your athletic pursuits.
I’ve learnt how much of an impact optimising what you’re doing away from sport (nutrition, lifestyle, etc) can have on that.
My mission with Performance Nutrition Coaching is to help like-minded ambitious athletes pursue their athletic potential, whatever that looks like to them.
I like to be able to say “I’ve been there” when it comes to working with someone on their goals. Hence, I put “skin in the game” by throwing myself into various realms of athletic performance in order to experiment, experience the unique demands of each endeavour, and ultimately bring the learnings back to the lads I work with. That’s involved playing GAA at the highest club level, running marathons and other endurance events, pursuing powerlifting and olympic weightlifting goals, going to the extremes of body composition change, and many other athletic endevours.
Performance Nutrition Coaching: What’s Involved?
This is the nutrition coaching program for athletes who want to dial in their body composition, optimise their health and recovery, and master their fuelling for performance.
Here’s what’s involved:
Your Initial Performance Nutrition & Lifestyle Plan: I take the information from our discussions and your in-depth consultation questionnaire and create your initial plan, involving your food quantity targets, food quality and lifestyle guidelines, food timing strategies, and supplement recommendations, all based around your current understanding of nutrition and individual goals, supported with example meal plan templates and recipes to hit those goals.
The Weekly Review Process: Each week, you’ll complete a weekly review, assessing how your week went - the good, the bad, and the ugly - building your own awareness of what’s going on, but also allowing me to assess your progress each week and provide any feedback, resources, and amendments to our plan as needed.
Direct Access to Me: Although I’ll be in contact each week following your weekly review, you’ll have full access to me through messages for any questions you have in between, meaning you get your questions answered as needed.
Educational Resources: It’s one thing being told what to do, but it’s another thing to know how to do it, and why. Either through the weekly review process or as you need it, I’ll send on short-and-sharp playbooks and guides that I feel will be useful to you based on where you’re at, meaning you’ll be gaining the education needed to make your progress long-lasting, whilst upgrading your nutritional knowledge.
1-to-1 Consultation Calls as Needed: Sometimes it’s useful to jump on a face-to-face call to discuss a more in-depth topic, address a struggle you’re having, or to plan out future goals. You can book directly into my calendar at any stage that you feel you need it.
Adaptation and Progression of Your Plan: That initial plan is simply a starting point, based on your initial nutritional knowledge, circumstances, and goals. But as those things progress, so should your plan. Sometimes this will be based on changes to your goals and circumstances, and other times it will because I feel you’re ready for something more advanced.
[BONUS for those who need it] Bespoke Training Plan: Many athletes I work with will have their training program taken care of by their team or S&C coach. For others, they don’t have this luxury, so if that’s something you need, you’ll also receive a tailored training plan (gym-work, running, etc.) to go along with the nutritional work we’ll be doing.
With that said, this probably won’t be a good fit for you if:
❌ You don’t put a high value on performing well inside and outside of sport.
❌ You’re hoping for a quick fix transformation.
❌ You just want a restrictive, set-in-stone, meal plan.
❌ All you care about is looking good whilst health and performance suffer.
❌ You’re not willing to communicate with me each week, sharing struggles and wins, receiving feedback, and being pushed to advance your knowledge and application of nutrition and lifestyle improvements as we progress.
However, this will be a good fit for you if:
✅ You are consistently training and eating fairly well, but want to take this to a higher level in a way that applies to your individual goals and circumstances.
✅ You’re willing to take the long-term view, allowing for gradual changes that result in short-term wins AND long-term, sustainable progress.
✅ You’re wanting to see progress in not just one area, but all areas of body composition, health, recovery, and performance.
✅ You want to spend some time dialling your nutrition, but ultimately have the long-term goal of making it a natural part of your lifestyle that becomes just something you do, rather than something you’re constantly thinking about.
✅ You have ambitions of reaching your potential in your athletic pursuits, but also want that to carry over into the rest of your life outside of sport.
Finally, here are some common questions:
▶️ Will my program be individualised to me?
Of course. Consider this program the complete opposite to the one-size-fits-all D.I.Y. meal plan. Everyone's starting point and goals are unique, so what works for one person won't work for another. Your plan will reflect this. I take the information from your in-depth consultation form and any chats we have to create a bespoke, detailed plan for you. This plan will also change over time, based on progress and any changes to your schedule and goals along the way.
▶️ Will I be in contact with you directly?
Absolutely! This Not only will you and I will be in contact weekly through messages and voice notes, but you’ll also be able to book in 1-to-1 calls with me at any stage if you feel you’d like to discuss something in-depth and/or to brainstorm and plan new goals for going forward.
▶️ How long does the program last?
Many of the lads I work with have been with me for 3-4+ years, but the initial minimum time commitment is 12 weeks, enough time to see significant progress, after which we continue to push forward with continued and new goals.
▶️ Will I need to get a gym/training program elsewhere to follow?
Whilst the focus on the program is nutrition, if you need strength & conditioning programming or other elements of your training covered, I take care of this, creating your bespoke training program to compliment the nutrition and lifestyle changes.
▶️ I have my training/gym-work taken care of by my sports team. Is that ok?
Of course. As you can imagine, many of the athletes I work with have their training and gym-work taken care of through their teams. This is particularly true for inter-county GAA athletes and semi-pro soccer players, for example. In this case, they generally come to me wanting to optimise their nutrition and lifestyle for body composition and performance improvements, and we base their nutrition and lifestyle plan and any changes we make around those things.
▶️ I’m a runner following a plan with my running club. Can I work with you?
Similarly to the answer above, yes, 100%.
▶️ How much does it cost?
There are a few payment options, but generally, it works out around the equivalent of about £60-75 per week. I don't give exact figures here since it this tends to change (increase) over time. But if you're willing to invest around that amount into your body composition and performance goals, apply below, and I’ll be more than happy to discuss the specific pricing options. Additionally, after the initial 12 weeks, the pricing drops to a loyalty rate.
▶️ I don't play sport, but I really want to progress with my body composition and performance. Is the program suitable for me?
100%! I don't consider playing sport a requirement for calling yourself an athlete. If (like me) you like to train hard, eat well, and pursue goals in athletic endeavours, I consider you an athlete. If you want to use the training, nutrition, and psychology strategies of elite athletes to optimise your physique and performance, this program is for you, whether you play a sport or not.
▶️ I'm in-season with sport at the moment. Is that ok or should I wait til the off-season?
I wouldn't recommend waiting til off-season unless you have a really good reason to do so. Even if body composition change is your main goal and you feel the off-season would be best for that, a huge benefit of us working together is to allow you to experience how to navigate the in-season and to feel the benefits of doing so. Of course, if it’s currently the off-season, that can allow for faster body composition progress, whilst still building the habits and strategies that will benefit you performance-wise during the season.
▶️ I'm not an elite athlete by any stretch of the imagination. Can I still work with you?
Absolutely. This program is not exclusive to those athletes operating only at the highest levels of sport. All that matters is that you are ambitious enough to see yourself as being capable of being better than where you are currently.
▶️ As an athlete, I’d prefer not to have my face, name, or what I’m up to out there online. Is this ok?
Whilst I love to share the success stories of athletes I work with when they are happy to do so, I completely understand that some people prefer to keep these things to themselves. I’ve worked with plenty of athletes in this situation and have no problem with keeping things private. Regardless of someone’s preference, I never share pictures or other identifying details without someone’s express consent.
