compromise
Performance fuelled by evidence and care. I support athletes and active people to achieve their best — sustainably. Particular expertise in REDs, low energy availability, perimenopause, and complex recovery journeys.
Welcome
Sports Dietitian & Performance
Nutritionist in Newcastle
Expert sports nutrition that understands both the demands of performance and the importance of long-term health.
I’m Rachel Howarth — a specialist registered dietitian, sports nutritionist, and endurance athlete based in Newcastle.
I work with athletes across endurance, strength, and team sports, supporting performance, recovery, RED-S, hormonal health, injury rehabilitation, and complex nutrition challenges.
Performance
Our Services
Sports dietitian providing evidence-based nutrition support across performance nutrition, RED-S, endurance sport, hormonal health, and clinical nutrition. I work in partnership with you to build practical nutrition strategies that support both performance and long-term health.
Clients
Who I work with
I work with athletes and active people across endurance, strength, hybrid, and team sports, from recreational through to elite level.
Some people come to me wanting to improve fuelling, recovery, and training consistency. Others are managing RED-S, injury, hormonal health concerns, low energy availability, or a relationship with food and performance that no longer feels sustainable.
Wanting to Improve
Performance & Recovery
Fuelling, periodisation, and recovery strategies built around the demands of your sport, training, and performance goals.
Experienced working with recreational, competitive, and professional athletes.
Wanting to Improve Body
Composition or Relationship with Food
Evidence-based support for sustainable body composition and weight management, without extreme or restrictive approaches.
Recovering from RED-S &
Low Energy Availability
Support for athletes navigating Relative Energy Deficiency in Sport (RED-S), low energy availability, difficult relationships with food, and recovery from under-fuelling.
Focused on restoring health and supporting sustainable performance long term, with an understanding of the role sport holds and the complexity of stepping back.
Managing Hormonal &
Women’s Health Concerns
Clinical and sports-focused nutrition support for perimenopause, menopause, PCOS, endometriosis, fertility, menstrual dysfunction, and exercise-related hormonal disruption.
Experiencing Digestive or
Clinical Health Challenges
Support for metabolic health, digestive symptoms, gastrointestinal dysmotility and slow transit, alongside selected clinical conditions including hypermobility syndromes.
Returning from Injury, Illness, or Burnout
Structured nutrition support during rehabilitation, recovery, and return to training.
Supporting Teams, Clubs & Professionals
Education, workshops, and consultancy for teams, clubs, coaches, and healthcare professionals.
Process
how it works
Nutrition built around you
Every athlete is different — your nutrition support should be too.
Optional Free Enquiry Call
An informal, no-obligation conversation to discuss your goals, needs, and whether my support feels like the right fit for you.
Assessment
Comprehensive review focused on the whole you: your training, nutrition, lifestyle, recovery, health history, and current concerns. Available online or in person (Ponteland, Newcastle).
Personalised Plan
Expert-led nutrition strategies specific to your goals, preferences, training demands, and daily life.
Review & Adapt
Ongoing support to review progress, adapt strategies, and help you navigate changes in training, health, recovery, or performance demands.
Feedback
Testimonials
Updates
Performance Nutrition Articles & Insights
Evidence-based articles exploring sports nutrition, RED-S, endurance fuelling, recovery, athlete health, and practical performance nutrition strategies.
Written to help athletes cut through confusion and better understand the relationship between fuelling, health, and performance.
Most runners follow a training plan. Far fewer have a nutrition plan. This free guide takes you through the final six weeks: what to test on your long runs, how
We’re in the middle of a great running season, and I’ve been supporting lots of runners racing distances from 5k to Ultra-endurance events. Most marathon and ultra runners know they
When endurance athletes think about gut training, they usually focus on practising their race fuelling strategy during long training sessions. While this is important, it’s only part of the picture.
Low energy availability can affect endurance athletes before obvious symptoms appear. Learn how REDs impacts hormone health, bone health and performance, and the early warning signs athletes
Sports supplements are widely marketed to athletes, yet only a small number have strong scientific evidence supporting performance benefits…
Relative Energy Deficiency in Sport (RED-S), or Relative Energy Deficiency Syndrome, describes disruption across multiple physiological systems, most commonly underpinned by chronic low energy availability (LEA)
Relative Energy Deficiency in Sport (RED-S), or Relative Energy Deficiency Syndrome, describes disruption across multiple physio
Performance nutrition that
Start your journey to better health and performance. If you’re looking for specialist support that understands both performance and the realities of being an athlete, I’d love to hear more about your goals.