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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 athlete

I'm here to help you navigate the endless nutrition and fitness rabbit holes, decipher whether you can trust the influencers and scientists and ultimately, help you unlock your healthiest, happiest and fittest life through performance nutrition and personal coaching.

Please read more about me, services available and do get in touch

Rianne

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🧑🏻‍🍳Chia Pudding 

For all those Kilner jar lovers out there, you’ll love this one as it’s an excuse to get your jar out and fill it with something nutritious and delicious. This simple pud provides you with 366 calories, only 29 g of carbs and 14 g of protein*. The chia seeds are little powerhouses providing you with a source of protein, omega 3, iron, zinc, calcium and more 💪🏻

You’ll need:

200 ml Almond milk, unsweetened (I used Semi-skimmed milk) 
1 level teaspoon Honey
50 g Skyr yogurt (I used 5% 🇬🇷 yogurt) 
3 medium Strawberries
5 single, raw Blackberries (I used blueberries) 
3 tablespoon Chia seeds
2 teaspoon Almonds, flaked and ground

*dependent on the type of yoghurt and milk that you use 

1. In a bowl, mix together the chia seeds, skyr yogurt, honey and milk.
2. Next, whiz the strawberries and blackberries up into a puree using a Nutribullet or smoothie maker.
3. Spoon the chia mix into a seal tight jar, then top with the strawberry and blackberry puree.
4. Top with almond flakes, seal tight and place in the fridge overnight (or 2-3 hours before you want it). 

Enjoy! 🤌🏻 

#performancenutrition #performancenutritionist #puddingideas #health #wellbeing #cooking #homemade #nutrition
🧑🏻‍🍳Chia Pudding For all those Kilner jar lovers out there, you’ll love this one as it’s an excuse to get your jar out and fill it with something nutritious and delicious. This simple pud provides you with 366 calories, only 29 g of carbs and 14 g of protein*. The chia seeds are little powerhouses providing you with a source of protein, omega 3, iron, zinc, calcium and more 💪🏻 You’ll need: 200 ml Almond milk, unsweetened (I used Semi-skimmed milk) 1 level teaspoon Honey 50 g Skyr yogurt (I used 5% 🇬🇷 yogurt) 3 medium Strawberries 5 single, raw Blackberries (I used blueberries) 3 tablespoon Chia seeds 2 teaspoon Almonds, flaked and ground *dependent on the type of yoghurt and milk that you use 1. In a bowl, mix together the chia seeds, skyr yogurt, honey and milk. 2. Next, whiz the strawberries and blackberries up into a puree using a Nutribullet or smoothie maker. 3. Spoon the chia mix into a seal tight jar, then top with the strawberry and blackberry puree. 4. Top with almond flakes, seal tight and place in the fridge overnight (or 2-3 hours before you want it). Enjoy! 🤌🏻 #performancenutrition #performancenutritionist #puddingideas #health #wellbeing #cooking #homemade #nutrition
2 months ago
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1/9
⛽️💡Pre-workout fuel ideas

“Sports nutrition products are so expensive”…..”I don’t have the time to cook”……”I didn’t have anything in the cupboards”…..sound familiar? 👀 Don’t over think it as it doesn’t need to be super fancy to do the job 😎 before my hours trail run this afternoon, I had a bowl of Rice Krispies, with a medium sized banana and ~200 mL of semi skimmed milk 🥛🍌🥣 all foods you’d normally find in your cupboard 🙌🏻 this provided me with ~80 g of fast digesting carbs - absolutely perfect for keeping blood glucose levels up for my run, ensuring that I’m not eating into my carbohydrate stores (liver and muscle glycogen) too quickly, hindering performance (I needed all the help I could get wading through the bogs with Indi 😂💦🐾). 

‼️ Top tip - you needn’t buy the branded ones either. I bought Sainsburys own brand Rice Krispies…..they’re just as good and the macros are identical 👀

So next time you’ve got a long-ish run or ride planned or an intense gym session, give it a go and let me know whether you found it helped fuel your performance 🚀 

#sportsnutrition #performancenutritionist #performancecoaching #performancenutrition #food #fuel #carbsareking
⛽️💡Pre-workout fuel ideas “Sports nutrition products are so expensive”…..”I don’t have the time to cook”……”I didn’t have anything in the cupboards”…..sound familiar? 👀 Don’t over think it as it doesn’t need to be super fancy to do the job 😎 before my hours trail run this afternoon, I had a bowl of Rice Krispies, with a medium sized banana and ~200 mL of semi skimmed milk 🥛🍌🥣 all foods you’d normally find in your cupboard 🙌🏻 this provided me with ~80 g of fast digesting carbs - absolutely perfect for keeping blood glucose levels up for my run, ensuring that I’m not eating into my carbohydrate stores (liver and muscle glycogen) too quickly, hindering performance (I needed all the help I could get wading through the bogs with Indi 😂💦🐾). ‼️ Top tip - you needn’t buy the branded ones either. I bought Sainsburys own brand Rice Krispies…..they’re just as good and the macros are identical 👀 So next time you’ve got a long-ish run or ride planned or an intense gym session, give it a go and let me know whether you found it helped fuel your performance 🚀 #sportsnutrition #performancenutritionist #performancecoaching #performancenutrition #food #fuel #carbsareking
2 months ago
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2/9
🌯 Stuck for lunch ideas? 

Try this tasty yet simply falafel and hummus wrap. It’s good for you and the planet 🌍 you can dress it up or down as much as you like by adding avocado, pickles, rice for more carbs, onion etc! But on the base level, this wrap provides you with 50 g of carbs, 16 g of protein and 12 g of fibre 🙌🏻 plus a whole host of important vitamins and minerals such as vitamin A, B’s, E, calcium, non-heme iron and more ✅

🧑🏻‍🍳You’ll need (for one portion):

* 76 g Sainsbury’s Falafel
* 1 small, whole peeled Carrots
* 1 average, largeWholemeal tortilla wrap
* 6 slices Cucumber
* 30 g Hummus
* 1 Tbsp Tahini paste
* 3 leaves Lettuce
* 1 teaspoon Lemon juice
* ½ level teaspoon(s)Salt

1. Spread your hummus (around 2 tablespoons) around the wrap.
2. Mix the tahini paste with 1 tablespoon of tap water and the lemon juice and salt in a bowl.
3. Put the grated carrot and cucumber in the tortilla wrap on top of the hummus, wit the 4 to 5 falafel balls, which you can break down a little with a fork.
4. Drizzle over the tahini paste mix for your desired taste and consistency….wrap up and enjoy!

Let me know what you think 😋

#performancenutritionist #coach #nutrition #registerednutritionist #lunchideas #sustainable #foodfortheplanet
🌯 Stuck for lunch ideas? Try this tasty yet simply falafel and hummus wrap. It’s good for you and the planet 🌍 you can dress it up or down as much as you like by adding avocado, pickles, rice for more carbs, onion etc! But on the base level, this wrap provides you with 50 g of carbs, 16 g of protein and 12 g of fibre 🙌🏻 plus a whole host of important vitamins and minerals such as vitamin A, B’s, E, calcium, non-heme iron and more ✅ 🧑🏻‍🍳You’ll need (for one portion): * 76 g Sainsbury’s Falafel * 1 small, whole peeled Carrots * 1 average, largeWholemeal tortilla wrap * 6 slices Cucumber * 30 g Hummus * 1 Tbsp Tahini paste * 3 leaves Lettuce * 1 teaspoon Lemon juice * ½ level teaspoon(s)Salt 1. Spread your hummus (around 2 tablespoons) around the wrap. 2. Mix the tahini paste with 1 tablespoon of tap water and the lemon juice and salt in a bowl. 3. Put the grated carrot and cucumber in the tortilla wrap on top of the hummus, wit the 4 to 5 falafel balls, which you can break down a little with a fork. 4. Drizzle over the tahini paste mix for your desired taste and consistency….wrap up and enjoy! Let me know what you think 😋 #performancenutritionist #coach #nutrition #registerednutritionist #lunchideas #sustainable #foodfortheplanet
3 months ago
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3/9
⏰ Your gym sessions needn’t last hours and hours….

This simple back and biceps workout can be completed in ~45 mins and helps you hit all of the major back muscles that make up your core. Great for those of you into your 🏃🏻‍♀️, 🚴🏻, 🏊 , 🎾 and more 🙌🏻 Simply 3 sets of 10 reps for each, 45 secs rest in between. 

Top coaching tips ✅ Focus on keeping a neutral spine, relaxed neck and looking forward. Breathing in on the pull and out on the push 😮‍💨 keep that core engaged and once you feel your form starting to fail, call it. Quality over quantity every time 👌🏻

1. Wide grip lat pull down - outer latissimus dorsi, posterior deltoid, lower trapezius, rhomboid major 
2. T-bar row - latissimus dorsi, rhomboid major, trapezius, posterior deltoid 
3. Straight arm pull down 
4. Seated cable row - middle and lower trapezius, posterior deltoid, rhomboid major, latissimus dorsi 
5. Bent over row - latissimus dorsi, rhomboid major, trapezius, posterior deltoid 
6. Cable bicep curl - biceps brachii, brachialis, brachioradialis, anterior deltoid 

Want to get stronger and more resilient to injury for your sport? Get in touch and let’s get lifting 💪🏻🚀 

#strength #resistancetraining #splitworkouts #strengthtraining #gym #gymtime #puregym #coach #performancecoaching #performancenutritionist
⏰ Your gym sessions needn’t last hours and hours…. This simple back and biceps workout can be completed in ~45 mins and helps you hit all of the major back muscles that make up your core. Great for those of you into your 🏃🏻‍♀️, 🚴🏻, 🏊 , 🎾 and more 🙌🏻 Simply 3 sets of 10 reps for each, 45 secs rest in between. Top coaching tips ✅ Focus on keeping a neutral spine, relaxed neck and looking forward. Breathing in on the pull and out on the push 😮‍💨 keep that core engaged and once you feel your form starting to fail, call it. Quality over quantity every time 👌🏻 1. Wide grip lat pull down - outer latissimus dorsi, posterior deltoid, lower trapezius, rhomboid major 2. T-bar row - latissimus dorsi, rhomboid major, trapezius, posterior deltoid 3. Straight arm pull down 4. Seated cable row - middle and lower trapezius, posterior deltoid, rhomboid major, latissimus dorsi 5. Bent over row - latissimus dorsi, rhomboid major, trapezius, posterior deltoid 6. Cable bicep curl - biceps brachii, brachialis, brachioradialis, anterior deltoid Want to get stronger and more resilient to injury for your sport? Get in touch and let’s get lifting 💪🏻🚀 #strength #resistancetraining #splitworkouts #strengthtraining #gym #gymtime #puregym #coach #performancecoaching #performancenutritionist
3 months ago
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4/9
🥇Medal Monday 

A huge congratulations to @strngr_run 🥳for completing the Copenhagen @ironmantri yesterday in 10 hours 8 mins and 30 seconds 😍 I’m absolutely thrilled for Kathy, not only was this her first IM, which she’s trained incredibly hard for, but she’s done this whilst juggling all of the whirlwind that comes with starting a new job 🌪️ Kathy has been an absolute delight to work with over the past few months and I’m SO pleased for her….well done Iron Woman Kathy 👑👸🇬🇧🥇

Keen to find out how I could help you nail your fuelling strategy for your next race? ⛽️ DM me and let’s chat 🤩

#ironman #ironwoman #ironmancopenhagen #triathlon #fuelling #fuel #denmark #carbs #recovery #endurance #performancenutrition #performancenutritionist
🥇Medal Monday A huge congratulations to @strngr_run 🥳for completing the Copenhagen @ironmantri yesterday in 10 hours 8 mins and 30 seconds 😍 I’m absolutely thrilled for Kathy, not only was this her first IM, which she’s trained incredibly hard for, but she’s done this whilst juggling all of the whirlwind that comes with starting a new job 🌪️ Kathy has been an absolute delight to work with over the past few months and I’m SO pleased for her….well done Iron Woman Kathy 👑👸🇬🇧🥇 Keen to find out how I could help you nail your fuelling strategy for your next race? ⛽️ DM me and let’s chat 🤩 #ironman #ironwoman #ironmancopenhagen #triathlon #fuelling #fuel #denmark #carbs #recovery #endurance #performancenutrition #performancenutritionist
4 months ago
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5/9
Trail run along the #ridgeway and #barburycastle with Indi this morning 😍🐶🏔️ cool to see the equine Barbury endurance riders too 🐴🐎

Exciting news coming tomorrow 🔜👀 stay tuned! 

#performancenutrition #performancenutritionist #fuelling #nutrition #nutritionist #trailrunning #styrkr
Trail run along the #ridgeway and #barburycastle with Indi this morning 😍🐶🏔️ cool to see the equine Barbury endurance riders too 🐴🐎 Exciting news coming tomorrow 🔜👀 stay tuned! #performancenutrition #performancenutritionist #fuelling #nutrition #nutritionist #trailrunning #styrkr
4 months ago
View on Instagram |
6/9
🥣😍Breakfast that tastes like a dessert and keeps you full all morning!?

Try this Medjool date, pecan and banana porridge recipe to help you fuel your mornings whether it’s a busy one with work, on the move, training and more. It boasts 83 g of carbs and 16 g of protein per serving helping you hit your macro targets. 

Ingredients:
* 100 ml Semi skimmed milk
* 100 ml Water, distilled, tap
* 1 small Banana
* 3 Date Dates, medjool
* 50 g Porridge oats
* 15 g Pecan nuts
* 15 g Pumpkin seeds
* ½ teaspoon Ground cinnamon

Method:
1. Pop a heavy based saucepan on a set of electronic weighing scales. Weigh in and add oats, milk (or alternative), water along with a pinch of salt. Also add in crushed pecan nuts, two thirds of a banana, chopped medjool dates and ground cinnamon. Remember to put some banana slices and chunks of medjool date aside for toppings.

2. Move saucepan over to the hob and bring to a low heat. Stir continuously for 10 minutes for a smooth, creamy finish. For a runnier porridge, add a splash of water until you get you desired consistency.

3. Serve into your favourite breakfast bowl and top with banana slices, medjool date and pumpkin seeds.

Give it a try and let me know what you think! 🧑🏻‍🍳

#lifeathlete #protein #porridge #homemade  #performancenutritionist #nutrition #fuelsmart
🥣😍Breakfast that tastes like a dessert and keeps you full all morning!? Try this Medjool date, pecan and banana porridge recipe to help you fuel your mornings whether it’s a busy one with work, on the move, training and more. It boasts 83 g of carbs and 16 g of protein per serving helping you hit your macro targets. Ingredients: * 100 ml Semi skimmed milk * 100 ml Water, distilled, tap * 1 small Banana * 3 Date Dates, medjool * 50 g Porridge oats * 15 g Pecan nuts * 15 g Pumpkin seeds * ½ teaspoon Ground cinnamon Method: 1. Pop a heavy based saucepan on a set of electronic weighing scales. Weigh in and add oats, milk (or alternative), water along with a pinch of salt. Also add in crushed pecan nuts, two thirds of a banana, chopped medjool dates and ground cinnamon. Remember to put some banana slices and chunks of medjool date aside for toppings. 2. Move saucepan over to the hob and bring to a low heat. Stir continuously for 10 minutes for a smooth, creamy finish. For a runnier porridge, add a splash of water until you get you desired consistency. 3. Serve into your favourite breakfast bowl and top with banana slices, medjool date and pumpkin seeds. Give it a try and let me know what you think! 🧑🏻‍🍳 #lifeathlete #protein #porridge #homemade #performancenutritionist #nutrition #fuelsmart
4 months ago
View on Instagram |
7/9
Loving these Sunday trail runs with Indi 🐾🏃🏻‍♀️ thanks @styrkr.uk and @precisionfandh for keeping me  fuelled and hydrated for these 🙌🏻⛽️ #performancenutrition #fuelling #performancenutritionist #trailrunning #trailrun #germanshepherd #southcerneyoutdoor #southcerneylakes
Loving these Sunday trail runs with Indi 🐾🏃🏻‍♀️ thanks @styrkr.uk and @precisionfandh for keeping me fuelled and hydrated for these 🙌🏻⛽️ #performancenutrition #fuelling #performancenutritionist #trailrunning #trailrun #germanshepherd #southcerneyoutdoor #southcerneylakes
4 months ago
View on Instagram |
8/9
📣 Coming soon! 

Would you be interested in seeing training suggestions to help you become a stronger and more robust athlete!? 👀

I’m really excited to announce that I’m launching a personal training arm to my business very soon 💪🏻 since switching to FT self-employed earlier this year, I’ve had many conversations with people about the importance of strength training and how to build it in your training programme, especially when you’re an endurance athlete 🏃🏻‍♀️🚴🏻‍♀️🏊🏻‍♀️ really strength training is non-negotiable…..once we hit 30, we start to lose ~5% of our muscle mass every decade. Given our muscle mass is what helps us lift, stand, squat, push, pull etc, it’s imperative to use it and not lose it 🙈

This is my 30 min low intensity run following an upper body strength session at my local #everlast gym…..feeling fresh and ready because I’ve appropriately fuelled the session(s) to ensure I’m energised for the rest of my day ⛽️👊🏻

Combining 10+ years in academia with my own training knowledge and experience, a PhD in exercise physiology and nutrition, my SENr registered nutritionist status and a L3 diploma in personal training, you’ll be in safe hands 🙌🏻 

DM me strength if you’re interested in working with me to incorporate strength training in your programme 🤙🏻 (my little pinkies whilst running😂🙊)

#performancenutritionist #performancetrainer #personaltraining #nutrition #fuelsmart #worksmarternotharder #musclemass #sarcopenia
📣 Coming soon! Would you be interested in seeing training suggestions to help you become a stronger and more robust athlete!? 👀 I’m really excited to announce that I’m launching a personal training arm to my business very soon 💪🏻 since switching to FT self-employed earlier this year, I’ve had many conversations with people about the importance of strength training and how to build it in your training programme, especially when you’re an endurance athlete 🏃🏻‍♀️🚴🏻‍♀️🏊🏻‍♀️ really strength training is non-negotiable…..once we hit 30, we start to lose ~5% of our muscle mass every decade. Given our muscle mass is what helps us lift, stand, squat, push, pull etc, it’s imperative to use it and not lose it 🙈 This is my 30 min low intensity run following an upper body strength session at my local #everlast gym…..feeling fresh and ready because I’ve appropriately fuelled the session(s) to ensure I’m energised for the rest of my day ⛽️👊🏻 Combining 10+ years in academia with my own training knowledge and experience, a PhD in exercise physiology and nutrition, my SENr registered nutritionist status and a L3 diploma in personal training, you’ll be in safe hands 🙌🏻 DM me strength if you’re interested in working with me to incorporate strength training in your programme 🤙🏻 (my little pinkies whilst running😂🙊) #performancenutritionist #performancetrainer #personaltraining #nutrition #fuelsmart #worksmarternotharder #musclemass #sarcopenia
4 months ago
View on Instagram |
9/9

Testimonials 

Paddy

"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

Kathy Stringer 2
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"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.”

Dom
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"I approached Rianne with a very specific goal in mind, to shed some weight without losing muscle in order to have a better chance of running my first marathon in under four hours.  I've always been health conscious and had a varied and balanced diet, but struggled to lose the final few pounds that would give me muscle definition, regardless of how much exercised.  It has been empowering to take control of my body with Rianne's help, I lost the weight, toned up and smashes my target, running London in 3hrs 46 minutes. I'm going to continue working with Rianne towards my next goal of getting fit to race bikes."
Matt Wicks, Marathon Runner

"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

Gemma
Ali

"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