3 Key points to consider as a veteran athlete

Competitive sport has been around for ages and there are many researches available for competitive young adults to make recommendations on how to train, when to rest, how to eat, etc. Unfortunately, most of these researches were done on men in their 20s and 30s and while the general recommendations and ideas are probably similar for everyone, there are some age and gender-specific issues that are not always well enough addressed. I already wrote articles before aiming for female athletes and young athletes. This article is for all the veteran athletes (40 years old and above) who want to improve their performance […]

Water loading

The concept of water loading is been around for quite some time now. The idea is to first drink a huge amount of water, some athletes drink even more than 10 liters a day, followed by a water restriction. Bro-science shows that athletes continue to urinate even though they don’t drink those large amounts of water anymore with the result that they actually lose a lot of water weight. Up to a year ago, there was no actual research that proofed this anecdotic effect. Last year high-quality research by the Australian Institute of Sport shed some light on the matter. […]

How not to get fat as a judo coach

An article for judoinside.com It’s January and the 2019 World Judo Tour is about to take off. Last year we talked about how to keep your weight in check as an athlete when competing multiple competition in a row. Nobody ever thinks about it, but also for coaches this can be a challenge. Coaching athletes on the World Circuit means travelling a lot, dining out most of the time and working round the clock. Just like athletes, coaches need to take care of their health. Nutrition wise this can be challenging.   Read more on judoinside.com

Detoxing after the Holidays

Lately many articles have pop-up about detoxing your body after the holidays. Yes, we might have had a few glasses too much to drink, we probably ate more than we should have and most likely also didn’t eat as healthy as we normally do. But does this really mean our bodies are filled with toxins we need to get rid of? What is a “detox diet” or “cleanse”? There is not just one type of “detox diet” it comes in different varieties. A few examples are: Fasting for 1-3 days, meaning simply not eating at all. Juice cleanse: A diet […]

5 tips to prevent overeating

Tip #1: Go for quality, not quantity When you crave food and allowed yourself a little treat, go for the best of the best. When you decide to eat some chips choose the one you love the most and not the one that has the least calories. A classic example of this is the Oven Baked Chips. While it’s true that it contains less fat, it is not much healthier. If you crave real chips than go for it. Don’t try to replace it with something that sounds healthier, instead enjoy what you love in moderation.   Tip #2: Give […]

How to make plain yogurt tasty

Fruit yogurt is a typical source of hidden sugar. All the sweetness of fruit yogurt doesn’t really come from the fruit but is most likely to come from added sugar. Therefore an often repeated suggestion is to buy plain unsweetened yogurt eat it either as it is or add some fruit yourself. Doing this you’re 100% sure your fruit yogurt actually contains a decent amount of fruit and it’s free from added sugar. Making a switch from fruit yogurt to unsweetened plain yogurt is often a high hurdle to take, especially for people with a sweet tooth that are not […]

Six Cooking Tricks to Keeping Your Family Happy and Healthy Over the Summer

– Guest post by Dylan Foster – Summer is here, and the heat is on for parents looking to provide healthy meals for their kids over the summer break. With so many cookouts and pool parties around the corner, it can be a challenge to make sure your family is eating healthfully. Fortunately, there are plenty of ways to ensure that everyone enjoys the season while keeping a healthy diet. Here are six tips for keeping your family happy and healthy during the summer season. Take Advantage of the Summer Harvest Nothing beats the taste of fruits and vegetables that are […]

IOC consensus statement supplements

Indirect performance enhancers Some supplements improve a crucial element that is not necessarily directly linked to performance, but by improving that specific element, the supplement will improve your overall performance in the long run. Some examples to get the idea: Supplements that enhance recovery: Athletes that recover faster, can get more training units in. Supplements that can manipulate body composition: Athletes usually aim for low fat mass and high fat free mass. Some supplements can aid you to achieve this goal. Supplements that boost your immune system: Athletes that don’t get sick will be able to follow their training schedule […]

IOC consensus statement supplements

Ergogenic aids Some generic truths about supplements The fact that a supplement was scientifically proven to enhance performance doesn’t necessarily mean it will improve your performance. Every supplement works under certain conditions. If those conditions do not apply to you, you are wasting your money. You should always experiment with a new supplement in a training session before taking it in crunch time. If you can, try to simulate a competitive situation during that session. Only if you don’t experience any adverse effects you can consider taking this supplement in a competition. Pay attention to the origin and brand of […]

IOC consensus statement supplements

For practical use Why are supplements for practical use so popular? Sometimes it is impractical to reach nutrition goals with “normal” food. It’s much easier to add some water to powder than cooking a meal. Besides being the easy solution it solves a lot of practical issues athletes might have. Between two blocks of trainings, it can be easier to digest an energy bar than a bowl of pasta especially when they are scheduled one after another. For bigger athletes that burn a lot of energy in one day, it can be difficult to reach their nutrient targets by eating […]