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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 »

There are many different grains we can use for salads, side dishes or vegetable stews. Emmer is a grain that almost got forgotten but it’s more than 5000-10000 years old. People have used it to make bread but also to make delicious dishes in combination with vegetables and herbs. What about this emmer recipe for your recovery day? Or just to boost your fibre intake in your diet? Remember fibre is good for your gut too. And emmer is very nutritious: high in fibre, minerals, phytochemicals. Note: although many sources talk about emmer as a good gluten-free carbohydrate source, ever is actually not gluten-free. If you need gluten-free grains, you have to look for something like millet, buckwheat, amaranth or corn. Read more »

Fibre rich meals are not just good for athletes but for everyone. If you like pancakes, try this recipe with quinoa to boost your fibre intake. Nutrient dense and fibre rich choice. Why not have a quinoa pancake on your next rest day? Read more »

Manchmal rätselt man, was man auf die Schnelle zubereiten könnte. Für einen Ruhetag, wo nicht große Portionen von Kohlenhydraten im Vordergrund stehen, bietet sich etwa dieses Rezept an. Read more »

Gluten is a topic that still is of big interest to many people, to MANY athletes. Is it good? Is it bad? But what about bread in general? Do we know what bread we’re eating every day? The ingredients in our bread are making it a food rich in nutrients such as minerals, protein, fibre or a food with little to no value (low nutrient density).
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Oftmals werden Erdäpfel völlig als Energielieferanten vergessen, dabei liefern sie nicht nur Kohlenhydrate, sondern auch eine Reihe anderer Nährstoffe, die wichtig sind für unseren Organismus. Hier eine kleine Übersicht und auch Ideen, wie man die Erdäpfel verwenden kann: Read more »

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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