Welcome to Sportnutrix,

Sportnutrix Nutrition Site

Speaking to athletes you often get to hear that they are afraid to eat too much on easy training or rest days. Sometimes that’s true, especially in those who underfuelled on hard training days and then are hungry and eat by far more than needed because the body tries to recovery from the days in deficit. However, under “normal” conditions, i.e. in athletes who eat well and enough on hard training days, a rest day is a day where quality is the main focus and overeating shouldn’t be a problem.

On the menu are the following ingredients: high nutrient density, more fibre, healthy fats, more salads or veggies and less snacks and energy dense foods that unnecessarily boost your calorie intake.

It is about a year that we met in Colorado Springs and talked about the sport of cycling. Clinical sport nutrition and cycling. Performance, weight, psychology, medicine and nutrition. Different disciplines together looking at the issue of weight and unhealthy eating in cycling. I have seen some unhealthy eating in cycling, yes, and at some point I decided Read more »

Every sport dietician will tell you that a pre-race meal should be easy digestible. You don’t want to have your breakfast or lunch still sit in your stomach when you start racing. This means you should avoid foods that have a very long digestion time. High fat foods, raw vegetables, high fibre foods, nuts, high fat proteins, legumes, some fruits, high fat dairy – all those foods shouldn’t be on your plate when you look for easy digestible foods. Read more »

An easy way to increase the nutrient content of your breakfast is to use some whole grains. While quinoa is used in many lunch and dinner recipes, it also has a spot on the breakfast menu. Check out this quinoa porridge recipe. On a day in the office or on a rest day if you’re a pro athlete – why not start your day with quinoa porridge? Adjust the serving size according to your needs, enrich with some flaxseed or cocoa or add an avocado.


Quinoa Porridge


Quinoa Frühstücksbrei
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Wer so durch das Internet surft und sich Rezepte ansieht, die auf Blogs oder Foren zu finden sind, der liest häufig durch Dinge, die alle gespickt sind mit den aktuellsten Superfoods: Kokosfett, Chia-Samen, Kokosmilch, Mandeldrink, Reisdrink, Goji-Beeren. Und obendrein muss es vegan oder zumindest vegetarisch oder glutunfrei sein. Da würde man fast meinen, wir haben hierzulande keine Superfoods und unsere Lebensmittel aus dem Umkreis können mit der internationalen Power nicht mithalten. Doch weit gefehlt! Auch vorm Haus, beim Bauern ums Eck, gibt es Dinge ab Hof zu kaufen, die auf jeden Fall mit den internationalen Superfoods mithalten können. Read more »

If there’s one thing I am certain of, it’s that in Austria we’ve the best desserts and Mehlspeisen. No other country can beat us in that. Some of them are really heavy but others are great recipes and can serve as a way to refuel or prepare for a race. Like with everything else, it depends on the recipe! Some original recipes need modification to be appropriate for an athlete’s close to competition. Of course, there’s also time (there must be!) for the original version. Eating those treats is part of our culture, it’s part of us – but it should be at the right time when you’re an elite athlete. Read more »

Avocados are a healthy food rich in several nutrients that are important for our immune system. They are also high in fat but most of it’s fat is good fat (unsaturated fat). Several studies have shown that there are beneficial effects from including avocados into our diet.

There’s no reason why avocados shouldn’t be part of our diet. But this doesn’t mean you’ve to eat several avocados every day. It’s healthy but it is still a food that is also high in fat. At the end of the day if you eat a a whole avocado every day, you still consume a lot fat which is not good for you. Too much healthy fat is also unhealthy because I am sure you consume other fat with your foods too, it’s not just the fat of one avocado per day.


There are other healthy foods that are beneficial as well – and that are local while avocados are not grown nor harvested in many European countries. My suggestion: think of the carbon footprint, so I’d say don’t exaggerate with avocado consumption. 😉 Read more »

Nicht ein jeder isst gerne Fisch, manche gar nicht, manche zu wenig. Da Fisch die wichtigen omega-3 Fettsäuren liefert, sollte zumindest zwei Mal pro Woche Fisch am Speiseplan stehen, davon einmal richtig fetter Fisch (Seelachs, Hering, Sardinen, Hering). Wenn das schwierig ist, dann sollten zumindest andere Lebensmittel konsumiert werden, die omega-3 enthalten. Read more »

A smoothie is a good way to put many nutrients in just one glass/cup. Although this can also be risky for people who need to pay attention to their calorie intake, it is always good to have one on the daily plan. Depending on the calorie needs, the recipe can be adjusted. Little carbohydrates, less fibre or ore protein – there are many ways to prepare a smoothie and to modify a recipe. In the end one part of my job is to modify recipes if they do’t fit and when I look at an athlete’s train plan, one smoothie doesn’t fit into every day. my recipes need some adjustment. Read more »

Kraut (Kohl) ist ein Wintergemüse, das uns auch mit sehr vielen Nähstoffen versorgt. Obwohl immer Zitrusfrüchte und Paprika als Vitamin C Lieferanten genannt werden, ist auch das Kraut eine sehr gute Vitamin C Quelle. Außerdem sind Vitamin K, B6, Ballaststoffe umv. in gar nicht so kleinen Mengen vorhanden.
Da es im Winter auch immer wieder um die Stärkung des Immunsystems gegen Erkältungen und Grippeviren geht, sollte auch das liebe Kraut Berücksichtigung auf unserer Speisekarte finden. Beispielsweise in Form von Krautrouladen, hier ein Rezept mit Couscous!

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