Sports Nutrition & Performance Writer
Tom Walsh
BSc Sports Science · SPN
BSc Sports Science and Sports Nutritionist (SPN). Works with recreational runners and competitive athletes on protein science, performance fuelling, and body recomposition.
6 articles published
About Tom
Tom Walsh holds a BSc in Sports Science and is a certified Sports Nutritionist (SPN) with extensive experience working at the intersection of performance and nutrition.
Tom's career began in competitive athletics, he competed as a middle-distance runner at a national level, which sparked his obsession with understanding how nutrition affects performance, recovery, and body composition. That background informs everything he writes: the numbers matter, but so does how those numbers translate into training adaptation and race-day execution.
At MyMacroFit, Tom writes the sports nutrition, protein science, running, and calorie expenditure content. His articles give precise, actionable guidance: exact protein timing windows, calorie expenditure by pace and distance, high-protein meal strategies for training weeks, and recomposition approaches for athletes who need to be lean without sacrificing performance.
Tom has worked with recreational runners training for their first 5k through to competitive athletes targeting podium finishes. He also consults on endurance fuelling strategy and periodised nutrition for strength-sport athletes.
Areas of Expertise
- Protein optimisation & nutrient timing
- Running & endurance nutrition
- Calorie expenditure science
- High-protein meal strategies
- Sports performance fuelling
- Body recomposition for athletes
Gallery
Articles by Tom
All articlesThe 30-30-30 Rule: Does This Viral Morning Routine Actually Work?
The 30-30-30 method, 30g of protein within 30 minutes of waking, then 30 minutes of low-intensity exercise, went viral for fat loss. Here's what's evidence-based about it and what's just clever packaging.
Running for Weight Loss: Pace, Distance, and Calories Explained
How to use running for fat loss, the right pace, how many calories you actually burn, how far to run, and how to combine running with diet for maximum results.
50 High Protein Foods Ranked (From Highest to Lowest)
A complete ranked list of 50 high protein foods with serving size, protein content, calories, and protein per 100g. The ultimate reference guide for hitting your protein targets.
How Many Calories to Lose 1kg Per Week?
The exact calorie deficit needed to lose 1kg per week, how long it realistically takes, and why the 7,700 calorie rule isn't always accurate.
High Protein Low Calorie Meals: 25 Ideas Under 500 Calories
25 high protein low calorie meal ideas that keep you full, preserve muscle during weight loss, and actually taste good, with protein counts and rough calories.
High Protein Meal Prep for the Week (5 Meals, 35+ Grams Each)
5 high protein meal prep recipes you can cook on Sunday and eat all week. Each meal has 35g+ of protein, a full macro breakdown, prep time, and storage tips.