- Following 499
- Followers 12.2K
- Engagement 0.81%
- Avg likes 113
- Avg comments 2
About Tom Coughlin
Tom Coughlin (@tomnutritionist) is a Nutritionist creator on Instagram, also filed under Healthcare and Dietician. The account has 12,216 followers and 1,514 published posts. Recent posts average 113 likes and 2 comments, an engagement rate of 0.81%.
With 12.2K followers, Tom Coughlin is a micro creator by the common 10,000 to 100,000 definition. Set against 499 accounts followed, the audience works out to about 24 followers per account Tom Coughlin follows. Tom Coughlin carries Instagram's verified badge and uses an Instagram professional account. Flinque files Tom Coughlin under 3 categories, led by Nutritionist and followed by Healthcare and Dietician.
The Instagram bio for Tom Coughlin runs to 16 words across 3 lines. Emoji sit alongside the words. The latest activity Flinque has on record for Tom Coughlin dates from January 2026.
Story Highlights
Unlocking shows the title and cover image of every story highlight this creator keeps pinned to the profile.
1,514 Posts
Of the 10 most recent posts shown for Tom Coughlin, 7 are single images, 2 are carousels and 1 is a video. That mix leans toward single images. Tom Coughlin has built a substantial archive of 1,514 posts. Against the audience, that is roughly 8.1 followers for each post published. Tom Coughlin also keeps 11 story highlights on the profile. All 10 carry captions, averaging 130 words each. The captions are written mainly in English. Words that recur across them include nutrition, performance, performancenutritionist, sportsnutrition and training. The captions tag #nutritionist, #nutrition, #performancenutritionist, #sportsnutrition and #sportscience.
#nutritionist #nutrition #performancenutritionist #sportsnutrition
This new meta-analysis compiled data from 7 trials (608 participants) to establish the effects of creatine monohydrate supplementation on…
💪 Muscle mass
🏋️♀️ Strength
🦴 Bone density
…in postmenopausal women (aged ≥40-45 years).
Results 📊
Compared to placebo, creatine led to significantly improved…
💪 Lean mass (+0.37 kg)
🦵 Leg press 1RM (+7.5 kg)
💊 Improvements were seen at doses of ≥ 5 g/day when combined with resistance training
❌ Bone density was unchanged overall
🛡️ Adverse effects were minimal and kidney health markers were unchanged
Creatine monohydrate is a safe and effective adjunct strategy to support lean mass and strength in postmenopausal women ✅
Reference:
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Performance Nutrition Digest is powered by Healthspan Elite⚡️
A review published in 2021 “Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review” highlighted several key principles that consistently appear in the evidence.
• Aim to lose around 0.5 - 1.0% of bodyweight per week. Faster rates may increase the risk of muscle loss, impaired recovery, and reduced performance.
• Keep protein intake high, typically around 2.2 - 3.0 g/kg/day. This becomes even more important when calories are reduced to help preserve lean mass and support muscle protein synthesis.
• Distribute protein across the day rather than consuming it all in one or two meals. A target of roughly 0.4 - 0.55 g/kg per meal appears effective for maximising the muscle-building response.
• Carbohydrates should not be unnecessarily restricted. Match intake to training demands to support session quality, recovery, and overall performance.
• Creatine monohydrate (3 - 5 g/day) remains one of the most effective supplements for maintaining strength and lean mass during a dieting phase.
• Strategic caffeine use before key sessions may help maintain training intensity when energy availability is lower.
For athletes, the best fat loss phases are often the least dramatic. Moderate calorie deficits, high protein intakes, well-timed carbohydrates, and continued high-quality training consistently outperform aggressive approaches.
Lose fat slowly, protect muscle, and keep performance at the centre of the process.
#nutritionist #nutrition #performancenutritionist #sportsnutrition
This new study aimed to investigate how training-induced muscle adaptations are influenced by menstrual cycle (MC) phases 🔍
24 eumenorrheic females were recruited to a unilateral resistance-training intervention across three consecutive MCs 🗓️
Participants only trained one leg and had the other as an untrained control to establish the effects of training during the intervention 🦵
Results 📊
All resistance-training conditions produced greater gains (muscle size and strength) than controls, including…
👉 Thigh lean mass
👉 Quad hypertrophy
👉 Fat free mass
👉 1RM strength
❌ There were no differences in resistance/training gains between MC phases
Menstrual cycle phase based training does not provide any advantages for muscle and strength gains over traditional continuous resistance-training ✅
Adjustments based on an individuals preference across their MC may still be a good idea 🗣️
But isn’t necessary to achieve muscle adaptations.
Reference:
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Performance Nutrition Digest is powered by Healthspan Elite⚡️
While total energy, carbohydrate and protein intake remain the foundations of recovery, certain foods can provide additional nutrients that support the recovery process. Omega-3 fats, polyphenols, antioxidants and high-quality protein all play important roles in helping the body adapt to training, repair damaged tissue and restore performance capacity.
Foods such as salmon, blueberries, dairy milk, walnuts, dark chocolate and kale provide a range of nutrients that may help support:
• Muscle repair and remodelling
• Glycogen restoration
• Management of exercise-induced inflammation
• Recovery from oxidative stress
• Immune function during heavy training periods
• Overall training adaptation
That doesn’t mean you need to eat all of these foods immediately after every session. The bigger picture matters most. Consistently including nutrient-dense foods like these after demanding training sessions, during periods of high training load, or on recovery and rest days can help create an environment that supports recovery and readiness for the next session.
#nutritionist #nutrition #performancenutritionist #sportsnutrition
This new study recruited 22 female endurance athletes (18–35 years, >56km/wk) to take either…
1️⃣ 20g collagen peptides
2️⃣ Isocaloric placebo (maltodextrin)
…1hr after waking up, every day for 4-weeks 🥤
Markers on bone turnover and inflammation were assessed pre- and post-intervention 🔍
Results 📊
🧬 P1NP (a marker of bone formation) was significantly greater in the collagen group
🔥 Plus, a marker of inflammation (IL-6) was significantly lower in the collagen group
🍽️ Energy intake and total protein intake was not significantly different between collagen and placebo
Short-term daily collagen intake in the morning may support bone health in female endurance athletes ✅
Whey protein has also been shown to increase markers of bone formation in previous research 🧐
So these findings may not be specific to collagen.
Nice applied findings though, and a potentially useful strategy for female athletes 💪
Reference:
Subscribe to Performance Nutrition Digest FREE to receive your daily study breakdown, straight to your inbox or via the Substack app 📥
Performance Nutrition Digest is powered by Healthspan Elite⚡️
#nutritionist #nutrition #performancenutritionist #sportsnutrition #cycling
Working day-to-day with world class athletes across rugby, football, curling, endurance sport and youth performance has been a privilege I never take lightly.
Behind every podium, contract, selection and PB is a huge amount of unseen work. Consistency, trust, communication, and a relentless commitment to getting the basics right.
I’m hugely grateful to every athlete, coach and support staff member who trusted me with their preparation, recovery and performance this year.
Here’s to building stronger, faster, more resilient athletes in 2026 🤝
#nutritionist #nutrition #performancenutritionist #sportsnutrition
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#nutritionist #nutrition #performancenutritionist #sportsnutrition #sportscience
1-to-1 elite personalised nutrition coaching can enhance all aspects of your performance including energy levels, muscular development, sleep & injury prevention.
The Athlete Programme is designed to develop your nutrition blueprint. You will learn to know what foods you need, what strategies you should implement and what you need to do with your diet to achieve your ultimate goal.
Learn more about the Athlete Programme by clicking the link in my bio 👈
#nutritionist #nutrition #performancenutritionist #sportsnutrition #sportscience
Tom Coughlin's engagement
Tom Coughlin's engagement rate on Instagram is 0.81%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 123 followers. Likes outnumber comments by roughly 57 to 1, with 113 likes and 2 comments on an average post, so most reactions are taps rather than replies.
Engagement rate
0.81%
- Avg likes
- 113
- Avg comments
- 2
- Interactions : followers
- 1 : 123
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Frequently asked questions
These answers about Tom Coughlin are generated from the Instagram profile data Flinque holds for the account.
Who is Tom Coughlin?
Tom Coughlin (@tomnutritionist) is a Nutritionist creator on Instagram, also filed under Healthcare and Dietician. Tom Coughlin carries Instagram's verified badge and uses an Instagram professional account. The Instagram bio for Tom Coughlin runs to 16 words across 3 lines.
How many followers does Tom Coughlin have?
Tom Coughlin has 12,216 followers on Instagram (12.2K). Set against 499 accounts followed, the audience works out to about 24 followers per account Tom Coughlin follows. Tom Coughlin has built a substantial archive of 1,514 posts.
What is Tom Coughlin's engagement rate?
Tom Coughlin's engagement rate on Instagram is 0.81%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 123 followers. Likes outnumber comments by roughly 57 to 1, with 113 likes and 2 comments on an average post, so most reactions are taps rather than replies.
What does Tom Coughlin post about on Instagram?
Flinque files Tom Coughlin under 3 categories, led by Nutritionist and followed by Healthcare and Dietician. Of the 10 most recent posts shown for Tom Coughlin, 7 are single images, 2 are carousels and 1 is a video. The 10 recent Instagram captions Flinque holds for Tom Coughlin repeatedly use the words nutrition, performance, performancenutritionist, sportsnutrition and training. Tom Coughlin's captions carry hashtags such as #nutritionist, #nutrition and #performancenutritionist. Tom Coughlin writes those captions mainly in English. Tom Coughlin keeps 11 story highlights, which open with a free Flinque account.
How do I contact Tom Coughlin for a collaboration?
Tom Coughlin's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. Brands with a free Flinque account can shortlist Tom Coughlin and use Flinque's outreach tools wherever a contact route is on file.
Links
Tom Coughlin's own Instagram profile is the one outbound link Flinque publishes for the account, and the bio link opens after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with Tom Coughlin.