Welcome to Invictus Performance Nutrition
Invictus in Latin, 'unconquered'
Using performance nutrition and personal coaching to help you become an unconquerable athlete
Founded in 2015 by Dr Rianne Costello, born out of a genuine curiosity to better understand the links between food and nutrition with human health and athletic performance
Since then, I've been fortunate enough to work with a wide array of different people all with different goals - from the recreational to the hardened elite athlete
I'm here to help you navigate the endless nutrition rabbit holes, decipher whether you can trust the influencers and scientists and ultimately, help you unlock your most nourished life through performance nutrition.
Please read more about me, services available and do get in touch
Rianne
Testimonials
"When reviewing Dr C (Demeter), I spent ages writing/rewriting….yeah ‘She’ is science based, target oriented; light of touch, etc, etc but aren’t they all? So I settled on what we have achieved to date. Numbers not platitudes! 3 previous attempts couldn’t break 14hrs. Rianne comes along, develops a feeding strategy; boom - sub14hrs (13hrs 20mins) for a 400km (5500m climbing) and I even felt human at the end. Oh and yeah, I won. Her thinking works".
Paddy Cope, Ultra Racer/Long distance bike packer
"I worked with Rianne for 4 months leading up to my first ever Ironman event. I'd never properly considered my nutrition before but knew it was going to be an important aspect. It was definitely one of the best decisions I made because it turns out it's probably THE most important aspect of an Ironman and I'm not sure I'd have made it to the finish line if it wasn't for her guidance and support. Besides the racing nutrition, I also now know so much more about how to fuel my body effectively for everyday life - what's best for higher load training days and recovery days etc. She's given me the tools to be able to make the right decisions and support myself. I'm excited to see how this is going to effect my PBs in other events now too!
And on top of all the amazing knowledge Rianne has to give, she's also just an absolute pleasure to speak to and work with. I felt like I was speaking to a friend who genuinely cared about my welfare and was as invested in me reaching my goals as I was. ⭐⭐⭐⭐⭐ Would highly recommend".
Kathy Stringer, Ironman Triathlete and GB Age Group Duathlete
"As a recreational cyclist in my mid-50s, I entered the Maratona dles Dolomites event as a bit of a challenge to myself. The Maratona is a 138km bike race/sportive with 4230m of climbing in the beautiful Dolomite mountains in Italy. I had two things to work on: raising my power and lowering my body weight. To take on this challenge, I needed the help of a professional and that's where Rianne came to my rescue. Rianne helped me tread the fine line between having enough energy to train hard while also losing some excess weight. We worked together over 8 or 9 months, during which Rianne provided constant support and advice on nutrition. We targeted training rides to test energy products and volume of intake until we were happy that I'd be able to process the amount of food I needed without any unfortunate side-effects. As we approached the event, Rianne helped create a fuelling strategy for the big day to ensure I had enough energy to survive over 6 hours of climbing up mountains and complete the demanding course. It all worked a treat. The strategy enabled me to climb the mighty Passo Giau, a 9.8km long climb of 923m at an average of 9.5% at a steady pace without fading or struggling. Not only was I properly fuelled and hydrated, I was also strong enough at the end of the course to climb the 20% Mur de Giat with relative ease. Rianne's work made a huge difference to my performance and we will continue to work together on new goals."
Simon Taylor, Endurance Cyclist from Marlborough CC
"Rianne’s skill is to apply her in-depth knowledge of the science of nutrition to the specific context in which one is hoping to improve performance, in my case, ultra-distance cycling. In the time we have been working together I have made a sustained improvement in performance through following Rianne’s guidance. The process has been something of a revelation."
Dominic Irvine, Sponsored Ultra Distance Cyclist, Record Holder and Author of “Ultra-Distance Cycling: An Expert Guide to Endurance Cycling.”
"I used to really struggle with getting my nutrition right when training and racing. I'd train hard, eat loads and my weight would still plummet. I'd never feel energised and was always hungry. Rianne has shown me the correct foods to be eating (not dieting!) and taught me how to determine my calories and carbs for racing. She has also identified missing nutrients from my diet. My energy levels are up, my weight is stable and training is going really well. I'm also properly fuelled for my Ironman racing and understand the importance of taking the time to plan not only my race nutrition but my training nutrition and recovery foods also. My performance has benefitted massively - it's a much more valuable investment than spending out on some lighter wheels or an aero helmet!"
Gemma Dobson, GB Age Group Triathlete
"Rianne has been an absolute revelation. At a time when I had a lot of questions about my diet, nutrition and fitness in general, Rianne helped me through and through. I was happy with my gym routine but due to the information over load, lost when it came to proper nutrition. She made it all so simple! From understanding my situation, to future goals and eating habits, Rianne worked with me at every step. She is detailed in her approach and puts in effort to every case. My customised nutrition plan is proof of that! Thanks to her, I know more about my body and what I need in order to achieve my goals. Rianne is extremely helpful and is always available for answers and motivation. I have already recommended her to my friends and will do so to anyone who is seeking professional advise on body fitness and nutrition"
Ali Abbas, Recreational Weight Lifting