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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 »

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 »

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 »

On rest days and easy training days athletes often look for foods that are low in calories, low(er) in carbohydrates but quite nutritious. Here’s a simple recipe for a protein rich spread for your afternoon snack! Read more »

We all know how difficult it is to resist all the good [food] temptations on the buffet when our eyes see too many good things prepared for us. Often, we take a plate because we’re hungry and run from one station to the next. Read more »

In sport science and sport nutrition we work a lot with and talk a lot about numbers. Already the assessment is usually full of numbers. Height, weight, age, body fat, watts, maximal heart rate, morning heart rate, maximal power output. And we continue with the numbers when we talk about blood values, power-to-weight ratio, calorie needs and many more.

 
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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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Recovery after a training session is very important in the life of active people. Its part of the training such as the workout itself. It’s finishing up the training. Activities trigger certain physiologic processes which make us fitter, stronger, better and more resistant to fatigue. All this can only happen when our body is given enough energy and nutrients.

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Wer hat nicht schon davon gehört, dass Männer keine Sojaprodukte essen sollen, weil es angeblich schlecht ist für sie? Diese Behauptung macht seit Jahren die Runde und eigentlich liegt gar nichts dahinter. Als ich vor wenigen Tagen wieder darauf angesprochen wurde und ein Mann völlig besorgt gemeint hat, er trinkt keine Sojamilch, weil sie schädlich und gefährlich ist für Männer, habe ich mich entschlossen, einen kurzen Kommentar dazu zu schreiben. Read more »