Generated by All in One SEO v5.0.0.1, this is an llms.txt file, used by LLMs to index the site. # Amelie Rosseneu Sport dietitian ## Sitemaps - [XML Sitemap](https://amelierosseneu.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Blog](https://amelierosseneu.com/blog/) - Articles and blog posts by Amelie Rosseneu: weight cutting, improving performance, supplements and more. - [Achieve Your Weight Goals Without Dieting](https://amelierosseneu.com/achieve-your-weight-goals-without-dieting/) - Achieve Your Weight Goals Without Dieting Losing weight doesn’t have to mean subjecting yourself to extreme diets or feeling deprived. In fact, sustainable weight loss is more about making manageable lifestyle changes that you can maintain in the long run. By focusing on changing habits, taking actionable steps, and making smart food choices, you can Lose weight without extreme diets. Discover effective habits, smart food choices, and actionable steps for a healthier, happier you. Start today! - [3 Key points to consider as a veteran athlete](https://amelierosseneu.com/3-key-points-to-consider-as-a-veteran-athlete/) - 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-specific issues that are not always well enough addressed. - [The magic of the chocolate diet](https://amelierosseneu.com/chocolate-diet/) - How would it sound if I tell you that you can eat one pack of chocolate every week and still lose weight? No, this is not wish full thinking, it is the true. Actually a lot of people will reach their goal weight a whole lot easier with eating one pack of chocolate a week. - [Why do dogs need a gluten free diet?](https://amelierosseneu.com/the-power-of-a-gluten-free-diet/) - Do athletes should do on a gluten free diet? What is gluten anyway? and why are there gluten free products for dogs? - [10-days challenge: Leave out added sugar from your diet](https://amelierosseneu.com/no-added-sugar-challenge/) - I came across the 10-days no added sugar challenge. To be honest I wasn't really a sugar addict to begin with, but the thing is - there is sugar in everything. - [5 Golden rules to a healthy diet](https://amelierosseneu.com/5-golden-rules-to-a-healthy-diet/) - There are many very different eating patterns, and none is superior to the others. What seems to be in common to all healthy diets is not the what, but the how - [What is the difference between cow’s milk and coconut, soy, rice, and almond drink?](https://amelierosseneu.com/whats-the-difference-between-cows-milk-and-coconut-soy-rice-and-almond-drink/) - What is the difference between cow’s milk and coconut, soy, rice, and almond drink? They are more different than what you might think. - [Let's talk about golden scores and nutrition](https://amelierosseneu.com/lets-talk-about-golden-scores-and-nutrition/) - Winning golden score fights not only a matter of mental strength. Condition plays a major role and athletes will have to adapt. And there is also nutrition. Here are a few tips that can help you win if you get there: - [Get the best out your training](https://amelierosseneu.com/get-the-best-out-your-training/) - To get the best result of your training, you need to provide your body with the right nutrition of the eight time. - [5 Cheap nutrition hacks for athletes](https://amelierosseneu.com/5-cheap-nutrition-hacks-for-athletes/) - Good nutrition improves performance and recovery, but supplementation is expensive. Luckily, some nutrition hacks can reduce the supplements costs. - [Honey cake](https://amelierosseneu.com/honey-cake-2/) - [Honey cake](https://amelierosseneu.com/honey-cake/) - Honey cakes are the symbol of the new year for Jewish people but also calorie bombs. Can fighters eat them? If so- When? - [4 supplements for competition](https://amelierosseneu.com/4-supplements-for-competition/) - Today I share with you some supplements that might help you win a fight. These supplements I used as an athlete and could be a games changer in some cases. - [Why are protein shakes so popular?](https://amelierosseneu.com/why-are-protein-shakes-so-popular/) - Whey protein shakes are very popular in power sports. It is important to consume adequate amount of protein, but the protein requirements can be easily achieved through a normal diet... - [The truth about creatine](https://amelierosseneu.com/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. Is it legal for Olympic athletes? - [How coffee can help you perform better?](https://amelierosseneu.com/how-coffee-can-help-you-perform-better/) - [5 common mistakes when cutting weight](https://amelierosseneu.com/5-common-mistakes-when-cutting-weight/) - How to make weight is a difficult question. Athletes of judo, MMA, BJJ and othersare making weight cutting harder for themselves. Here are the top 5 common mistakes: - [6 Mistakes Athletes Who Lost Weight Make After Weigh-in](https://amelierosseneu.com/6-mistakes-after-weigh-in/) - Athletes who cut weight tend to celebrate making weight with a big meal, but wait! Is this the right approach? Here's a list of 6 common mistakes when cutting weight. - [Fighting food cravings](https://amelierosseneu.com/fighting-food-craves/) - Hunger is the main cause of food craves, but there are other elements that can make it worse. This article suggest ways to prevent these craves. - [Metabolic adaptation how to prevent it](https://amelierosseneu.com/metabolic-adaptation/) - [Cutting weight at young age](https://amelierosseneu.com/cutting-weight-at-young-age/) - I’m asked frequently about weight cutting in young ages. Many arguments are made, but seldom they are based on facts. Here are some answers: - [What is the difference between cutting weight and losing weight?](https://amelierosseneu.com/what-is-the-difference-between-cutting-weight-and-losing-weight/) - Losing weight is a long term (permanent) weight reduction. In weight cutting the goal is a short term weight reduction followed by a fast recovery of the lost weight. - [How much and what should I drink?](https://amelierosseneu.com/how-much-and-what-should-i-drink/) - Water is an often forgotten part of a healthy diet. Drinking water is the preferred hydration method. The new hype of drinking raw water is possibly dangerous. - [Nitrate](https://amelierosseneu.com/nitrate/) - The supplement nitrate is better known as beetroot juice. Beetroot is naturally rich in nitrate, while it’s far from the only plant source, it is the most practical to juice and takes in. - [Sodium bicarbonate](https://amelierosseneu.com/sodium-bicarbonate/) - Sodium bicarbonate is a ergogenic aid that improves performance by buffering the acid in the muscles. - [Beta-alanine](https://amelierosseneu.com/beta-alanine/) - Beta alanine improves performance in short and intense activities (30sec – 10min). - ["I have to watch my weight"](https://amelierosseneu.com/i-have-to-watch-my-weight/) - Eating disorders have a high prevalence in combat sports, unfortunately they're often a taboo and nobody speaks about it. Being aware of this problem is the first step to prevention - [What not to do when a child is 200g too heavy?](https://amelierosseneu.com/what-to-not-to-do-when-a-child-is-200g-too-heavy/) - The question of weight cutting in kids is a sensitive issue. Kids should eat healthily and consume enough energy for their growth and if a child can’t stay in one weight category with a healthy diet - it’s time to move up the weight. - [Things you need to know about sports drinks](https://amelierosseneu.com/things-you-need-to-know-about-sports-drink/) - 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. - [Why do diets fail?](https://amelierosseneu.com/why-do-diets-fail/) - People come to dietitians only after they tried every possible method in the Internet and failed. There are many reasons why diets fail. Here are the main reasons I encounter daily and you should be aware of. - [5 Healthy bites to watch the FIFA World Cup](https://amelierosseneu.com/5-healthy-bites-to-watch-the-fifa-world-cup/) - [Food labels](https://amelierosseneu.com/food-labels/) - To know if a certain product is healthy for you, you need to read the food labels. Unfortunately those labels are not always that clear. This is part 1 of a two part explanation on how to interpret the information on food package - [IOC consensus statement supplements](https://amelierosseneu.com/should-i-take-supplements-or-not-how-do-i-know-if-theyre-safe/) - While some supplements definitely have health and performance benefits, a lot of claims about supplements are not backed by science and therefore might not have any effect at all. Using supplements is never without any danger. - [IOC consensus statement supplements (part 2)](https://amelierosseneu.com/use-of-supplements-to-correct-and-prevent-nutrition-deficiencies/) - When we speak about nutritional deficiencies we mainly speak about a shortage of one or more minerals and vitamins. A simple blood test can usually tell you whether or not you are missing out on something. - [IOC consensus statement supplements (part 3)](https://amelierosseneu.com/use-of-supplements-for-practical-reasons/) - This blog post will specifically discuss the types of supplements that are used for practical reasons. They’re also the most bought supplements by athletes. - [IOC consensus statement supplements (part 4)](https://amelierosseneu.com/use-of-supplements-to-achieve-direct-performance-benefits/) - At the moment there are only a handful of supplements with an adequate level of support by quality research that may directly improve performance and are not listed as doping. Those supplements are caffeine, creatine monohydrate, nitrate, sodium bicarbonate and possibly also beta-alanine. - [IOC consensus statement supplements (part 5)](https://amelierosseneu.com/use-of-supplements-to-achieve-indirect-performance-benefits/) - 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. - [How to make plain yogurt tasty](https://amelierosseneu.com/how-to-make-plain-yogurt-tasty/) - I often get the complain that plain yogurt is tasteless. The easy solution would be to use some sweeteners like stevia or aspartame, but it doesn’t fix the problem of you eating too many sweet foods. So how to make yogurt more palatable without making it sweet? - [5 tips to prevent overeating](https://amelierosseneu.com/5-tips-to-prevent-overeating/) - Food craves are dieters worst enemy. All day you followed your diet up to the letter and in the evening it goes wrong. “Fighting food craves” suggest ways to prevent these craves and minimize the damage. - [Water loading](https://amelierosseneu.com/water-loading-2/) - 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. - [What should fighters eat before training and why?](https://amelierosseneu.com/what-to-eat-before-training-2/) - Combat sport athletes use mainly the energy form carbohydrates during their training. To train longer at high intensity start with full glycogen stores and refuel with sugar on a regular base during your workout. - [5 nutrition tips for female athletes for that time of that month](https://amelierosseneu.com/5-tips-for-women/) - There is a competition coming up at the wrong date, and you know it is going to be more difficult than usual. All of a sudden your weight jumps, your body is swelling up and you can tell that you’re holding a lot of liquid by the marks of your socks on your leg after a busy day. The food cravings don’t make it any easier. - [Hutsepot - Typical flemish dish](https://amelierosseneu.com/hutsepot-typical-flemish-dish/) - [Stuffed pepper](https://amelierosseneu.com/stuffed-pepper/) - [Tagliatelle with chicken, carrots and courgette](https://amelierosseneu.com/tagliatelle-with-chicken-carrots-and-courgette/) - [Shepherd's Pie](https://amelierosseneu.com/shepherds-pie/) - [Steak with creamy mushroom sauce](https://amelierosseneu.com/steak-with-creamy-mushroom-sauce/) - [Mediterranian salad](https://amelierosseneu.com/mediterranian-salad/) - [Spicy Pasta](https://amelierosseneu.com/spicy-pasta/) - [Cucumber soup](https://amelierosseneu.com/cucumber-soup/) - [Potato gratin](https://amelierosseneu.com/potato-gratin/) - [Simple milkshake](https://amelierosseneu.com/simple-milkshake/) - [Rolled oats cookies](https://amelierosseneu.com/rolled-oats-cookies/) - [Omelette sushi rolls with salmon](https://amelierosseneu.com/omelette-sushi-rolls-with-salmon/) - [Vol au vent](https://amelierosseneu.com/vol-au-vent/) - [Risotto with mushrooms, leek and veal steak](https://amelierosseneu.com/risotto-with-mushrooms-leek-and-veal-steak/) - [White fish in a jacket](https://amelierosseneu.com/white-fish-in-a-jacket/) - [Chicken - tomato skewers](https://amelierosseneu.com/chicken-tomato-skewers/) - [Noodle salad with tuna](https://amelierosseneu.com/noodle-salad-with-tuna/) - [Low-fat orange-apricot cake](https://amelierosseneu.com/low-fat-orange-apricot-cake/) - [Crispy chickpeas](https://amelierosseneu.com/crispy-chickpeas/) - [Strawberries with quark](https://amelierosseneu.com/strawberries-with-quark/) - [Gardener’s gratin](https://amelierosseneu.com/gardeners-gratin/) - [Tuna with mushroom ragout](https://amelierosseneu.com/tuna-with-mushroom-ragout/) - [Risotto with scampis](https://amelierosseneu.com/risotto-with-scampis/) - [Little courgette boat](https://amelierosseneu.com/little-courgette-boat/) - [Granola](https://amelierosseneu.com/granola/) - [Omelette with potatoes](https://amelierosseneu.com/omelette-with-potatoes/) - [Simple wok](https://amelierosseneu.com/simple-wok/) - [Shrimps in curry sauce](https://amelierosseneu.com/shrimps-in-curry-sauce/) - [Shakshuka](https://amelierosseneu.com/shaksuka/) - [Oven baked patatoes](https://amelierosseneu.com/oven-baked-patatoes/) - [Light chocolate mousse](https://amelierosseneu.com/light-chocolate-mousse/) - [Chicken strips with leek](https://amelierosseneu.com/chicken-strips-with-leek/) - [Hot pear](https://amelierosseneu.com/hot-pear/) ## Pages - [Home](https://amelierosseneu.com/) - Amelie Rosseneu is a sports dietitian that is specialized in nutrition for performance and weight cutting, the author of "Making Weight & Everything Else" - [Consultations](https://amelierosseneu.com/consultations/) - Get online nutrition advice to improve performance and/or lose weight. - [About](https://amelierosseneu.com/about/) - Amelie Rosseneu is a dietitian for combat sports and a former European Champion U23. She is specializes in weight cutting and nutrition for performance. - [Informed consent form & terms for nutritional counseling](https://amelierosseneu.com/disclaimer/) - [Return policy](https://amelierosseneu.com/return-policy/) - [Terms and conditions](https://amelierosseneu.com/terms-and-conditions/) - [Privacy statement](https://amelierosseneu.com/privacy-statement/) - [Privacy policy - APP](https://amelierosseneu.com/privacy-policy-app/) - [Workshop about nutrition](https://amelierosseneu.com/workshops/) - In addition to individual guidance, I also give workshops about nutrition. These are adjusted to the audience and can be done in English, Dutch or Hebrew - [Free initial call](https://amelierosseneu.com/free-initial-call/) - Interested in nutrition guidance? Book your free initial call! - [Contact](https://amelierosseneu.com/contact/) - [Articles](https://amelierosseneu.com/articles/) - Articles by Amelie Rosseneu were published in several magazines in Belgium, - [Making Weight & Everything Else](https://amelierosseneu.com/nutrition-for-fighters-book/) - The ultimate nutrition guide for combat sports, Written for every fighter who want to know how to cut weight and use nutrition for better performance. - [Presentations and workshops](https://amelierosseneu.com/presentations-and-workshops/) - [Shop](https://amelierosseneu.com/shop/) - Get your copy of "Making Weight & Everything Else" or book consultations with Amelie Rosseneu - Weight cutting expert for judo and other combat sports. - [Privacy Policy](https://amelierosseneu.com/privacy-policy/) - [Nieuwsletter](https://amelierosseneu.com/nieuwsletter/) ## Services - [Workshops](https://amelierosseneu.com/services/workshops/) - [Consultations](https://amelierosseneu.com/services/consultations/) - 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