There is no denying it, nutrition plays a huge part in the way that we look, feel and how we operate on a daily basis. What we put in our mouths also plays a role on what diseases we may contract. So it makes sense to pay attention to how healthy you are eating.

When it comes to CrossFit, fuelling the body the right way will have a direct impact on your performance and gainz. It effects fat loss, muscle growth, recovery, inflammation and more.

Knowing where to start can be tricky though. Everyone is different and what they should eat varies from person to person. Its also important, in my opinion, to find that right balance in life, of eating well to perform and being healthy, but also enjoying the wonderful foods in life and not being a dick on social occasions - its rude to turn down birthday cake!

Which is why we've enlisted the help of Liam Holmes of PH Nutrition. Having had a chat with Liam, I found his approach to Nutrition spot on, he eats cake!

Liam will be hosting a Seminar at Bold on the 8th September at 8pm which is open to all Bold members. He will also be sticking in his head in from time to time to soak up the amazing atmosphere at Bold, so be sure to say hello.

Here is the low down on Liam:


I am a performance nutritionist specialising in sports nutrition, CrossFit, body composition and optimising health.  Having originally trained in Sports Therapy, I completed an MSc in Exercise and Nutrition Science. I have worked in elite sport for over 9 years now and have seen the impact nutrition can have on health, performance and recovery. I combine my work in the elite sporting environment with helping people reach optimal health and performance through nutrition coaching.


I studied Sports Therapy at the University of Bedfordshire. I initially undertook work experience at Fulham FC in my final year of study. After countless early mornings and long days (not easy for a student!) I was offered a full time job when I qualified. I have been lucky enough to work with some very talented medical professionals and have acquired a varied and unique skill set. 

I first become interested in nutrition from becoming involved in the recovery strategies at the Fulham and saw the huge impact that nutrition could have on all aspects of training and competition. I decided to study for an MSc in exercise and nutrition science part time. During this time I was fortunate enough to lead the nutrition at Fulham FC and Republic of Ireland football teams. A steep learning curve forced me to acquire an in depth knowledge of all things health, performance and recovery. I gained experience in areas such as -

  • Supplement design and production
  • Functional medicine testing
  • Genetic testing
  • Blood analysis
  • Neurotransmitter analysis

Alongside my current role working in professional football I consult with FC Copenhagen, Newcastle Jets FC, CrossFit athletes, cyclists and tennis players. This is together with helping the general public with fat loss, muscle building and performance goals. 

CrossFit and philosophy

I started to focus my work into CrossFit after being introduced to the training methodology by a colleague. The emphasis on getting strong, powerful and still being able to move functionally really appealed to me. The mindset of the people that perform CrossFit is what excited me. Individuals that truly wanted to improve their performance and health and that worked HARD! Coupling this with targeted nutritional support has led to my clients to experience some fantastic results. Nutrition specific for CrossFit is an area that is still evolving as the demands of training are so varied. Every energy system is utilised during workouts and competition that requires specific support for each area. My philosophy is one of a personalised approach to nutrition and using clinical assessment techniques alongside pioneering functional testing can help you achieve your goals. I have trained in the BioPrint, which is a body fat analysis system developed by world-renowned strength coach Charles Poliquin. The method uses the correlation between body fat storage and hormonal imbalances to provide insight into how to improve stubborn body fat storage, sleep, low energy, impaired cognitive function, sports performance and more. BioPrint involves measuring 14 sites on your body using skin fold calipers and then entering the measurements into the BioPrint software that processes the values through an algorithm. The system produces your priority profile and correlating this to your clinical nutritional assessment we can devise an in depth nutrition plan to achieve your goals. 


In conjunction with my masters and experience working in elite sport, I have attended numerous courses and seminars that have helped me to develop a diverse skill set. Here are some of the areas I have completed courses in -

  • Genomics
  • Supplementation
  • Digestive health
  • Sports performance
  • Disease prevention
  • Immune function

You should not accept anything less than being in a state of optimal health. Whether it is smashing your snatch PR, improving your WOD time, fat loss, increasing performance, being more active with your children or improving your efficiency at work, nutrition can have a huge impact on all of these areas. I look forward to becoming part of the team at CrossFit Bold!


Alongside performing CrossFit I love to cycle and commute to work every day by bike (30 miles per day!) through London. I love coffee, cake and cooking. My girlfriends name is Charlotte so I guess I just like things that start with a C! My personal Instagram is @coffeecyclingcake so if you want to see the best places in London for good coffee and cake then follow me!   

My website -

Twitter - @phnutrition_uk

Facebook page – PH Nutrition