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Oft wundern sich Sportler, wie sie sich am besten versorgen, wenn sie hart trainieren. Dabei suchen sie nach den eigenartigsten Riegeln, Shakes und Superfoods. Dabei geht es so einfach, sich selber einen Vorrat an Snacks zuzubereiten. Der Vorteil davon ist schnell erklärt: keine Zusatzstoffe, frisch und fettarm, nach Belieben erweiterbare Rezeptur und sehr häufig auch preisgünstiger als Riegel und andere Produkte. Read more »

Wer verteufelt es nicht manchmal, wenn der Kuchen oder das Brot nicht so wird, wie man sich das erhofft hat. Nicht aufgegangen oder zu trocken oder zu schwer. Dann ist vielleicht das Mehl schuld! Und in der letzten Zeit mehren sich auch die Beschwerden, weil das Mehl – v.a. das Weizenmehl – an allen Verdauungstrakt-Übeln schuld sein soll. Wenn nicht das Mehl, was dann? Read more »

Reading through health and sport magazines, I usually find a lot of articles featuring new products on the market. Vitamins, minerals, superfoods, proteins and many other supplements which will help us perform better – according to the companies’ claims. Most of the time the claims are wrong, the evidence is missing and for me, who works in the sport nutrition field and promotes healthy eating, the question remains always: what about an athlete’s every day nutrition? Shouldn’t we first be looking at what athletes eat at home, how they shop, what they put into their shopping basket, if they have basic cooking skills before we talk about supplements?

 

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Many people go to the supermarket, look at a label on the package but don’t really know how to read a nutrition facts label. Others are advised to use the food label because they are intolerant or allergic to some nutrients and need to identify the foods they can eat. And then there’s another group – athletes often included – who want to cut back on hidden calories and fats and want to make sure what they buy is healthy and without additives.

 

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FODMAP has been in the news quite a lot in the past months. Also athletes have heard or FODMAP and some have decided to switch to a FODMAP diet because they feel great. But what is FODMAP and is a low FODMAP diet meant to become our usual diet?

 

Fermentable

Oligosaccharides

Disaccharides

Monosaccharides Read more »

Taking a tour through a big grocery store, I wonder about all the superfoods. Almost every aisle promotes at least one magic food item which is thought to be superior to all its colleagues. More micronutrients, better health, well-being, better performance and promoting weight loss – and a long way to get here. There is hardly any superfood that is local, all those promising foods come from the other side of the world. It seems there’s nothing local that can support our immune system, provide micronutrients, antioxidants and make us feel good. No, the superfood has to go a long way. Read more »

Sometimes we look at our food and don’t realise all the fat that we have on the plate: pesto, sauces, pizza, cereal bar, avocado, cheeses, chicken, nuts, chocolate covered raisins. Some of them are healthy foods, are also packed with “good” nutrients but there’s a big BUT. There’s fat in them too.

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Students and those interested in sports nutrition often ask me: so tell me, what are you doing in your job? First, it’s a great job! Maybe you will not be able to do all the duties we are supposed to do, sometimes it works differently when you are part of a team or an organization. Roles differ between teams. For sure you have to be flexible in what you do. And you need to like/love food. It’s not a must to compete yourself but to know what it feels like when you finish a competition or a training camp, when you have the pressure to succeed and win is for sure no disadvantage. As a sports dietitian it’s also good if you try different approaches yourself. Different fuel strategies, trading on empty stomach, fueling with natural food vs. sport nutrition products. The more experiences you have yourself, the better you can understand an athlete. To know what the job itself involves, I had a look at the Academy’s resources and found the following description:

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Once smoothies were launched, most of them were made with fresh fruit and they were packed with nutrients. Meanwhile smoothies have become a power food and there are many products on the market which are not at all a natural, organic, nutrient packed beverage.

How can you determine whether the product you have in hand is a good one or not? Well, there are a few easy tricks which may help you: Read more »

Many peoples use spices with their food for various reasons. I wanted to check out what is used around the globe and why. It was an interesting journey though the cuisines. NOT EVERY CLAIM IS EVIDENCE BASED which means be careful with your interpretation. Here are some of the main ingredients for a healthy, conscious, tasty and spicy food:

  • Chili makes the food tasty
  • Mustard is used all over the world
  • Garlic is healthy
  • Onion is a friend with every other food
  • Ginger makes you fall in love, stimulates
  • Coriander detoxifies

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