Things you need to know about sports drink

Sports drink are very common in the world of sports. Everybody knows that sports drink can prolong intense activity, since it provides the body with the fast to use energy it needs. What remains unclear, are the questions of which sport drink and how much. What is the optimal amount of carbohydrates? Carbohydrates are the […]

Beta-alanine

Beta alanine improves performance in short and intense activities (30sec – 10min). It does so by buffering the acidity of the muscle. Both beta-alanine and sodium bicarbonate, which I discussed in a previous blog post, improve performance using the same tactic, but in a different mechanism. Sodium bicarbonate buffers the acid because bicarbonate is a […]

Sodium bicarbonate

Sodium bicarbonate is one of the cheapest supplements on the market. You can just buy it in your convenient store in the baking section. Sodium bicarbonate, also known under the name baking powder, can improve performance in high intensity exercises lasting 1 – 10 minutes. Combat sport athletes are likely to benefit from this ergogenic […]

What should fighters eat before training and why?

Everyone knows that the body needs energy to train and perform optimally, but it is still not completely clear what the right food for training is. In combat sports it is pretty simple: the energy comes mainly from carbohydrates. Energy for the body can come from carbohydrates, fats and proteins. Protein is the least favorite […]

5 Cheap nutrition hacks for athletes

There is no question about the importance of good nutrition in improving performance and recovery, but supplementation – let’s admit it – is expensive. Luckily, with a bit of preparation, cheaper ingredients can yield the same effects.  Homemade sports drink Sports drink is nothing else than water with carbohydrates and some salts. Instead of buying […]

Honey cake

For the Jewish New Year I decided to write a few words about the tastiest dish in the Rosh Hashana’s menu: Honey cake. For the Jewish people it symbolizes the wish that the New Year will be as sweet as honey. Honey cakes are delicious and full of calories, but if you consume them at […]

How coffee can help you perform better?

Did you know that caffeine can improve your performance? Caffeine is probably the most used supplement in the world, without people being aware of if benefits. Athlete use caffeine in competition to increase alertness and reaction time. The use of caffeine increases adrenaline, heart rate and blood pressure. It is found to improve endurance, high intensity […]

Get the best out your training

  Nutrition around the training has three important pillars: Timing: Timing is important to prevent stomach and intestinal complaints. Hydration: The failure to stay hydrated will have a negative effect on performance. Energy: To train one must have sufficient amounts energy. If you tank a car to drive 100km and you need to drive 200km […]

The truth about creatine

Creatine is one of the most studied supplements in the sports world. It is sometimes described as the strongest legal drug, it would be a shame to miss it out of fear. Creatine is a natural product commonly found in meat, but not in big enough amounts. In order to the consume 20 grams of creatine […]

Why are protein shakes so popular?

Whey protein shakes are very popular in power sports. While it is important to consume adequate protein to build, maintain and recover muscle tissues, protein requirements can be easily achieved through a normal diet. So why everyone is paying so much for these products? Whey protein is the most common used protein in protein shakes. […]