• Fuel,  Nutrition

    The importance of pre workout nutrition

    Read time: 5 minutes Sports nutrition is a specialized branch of nutrition tailored to meet the unique dietary needs of athletes and individuals engaged in physical activity. While general nutrition focuses on providing essential nutrients for overall health and well-being, sports nutrition places a heightened emphasis on optimizing performance, enhancing recovery, and supporting specific training goals. Pre workout nutrition considers timing of nutrient intake, amount of nutrients and hydration strategies. It could also include the use of supplements tailored to an athlete’s specific sport and training regimen. Sports nutrition recognizes that athletes require not only the right quantity of nutrients but also the right timing and quality of those nutrients…

  • Nutrition

    12 superfood coffee alternatives

    Read time: 5 minutes Coffee is a beloved beverage enjoyed by millions worldwide, celebrated not only for its rich flavor but also for the numerous potential health benefits it offers. Coffee is a potent source of antioxidants, which can help combat oxidative stress and reduce the risk of chronic diseases. It contains caffeine, a natural stimulant that can enhance alertness and cognitive function. Coffee’s potential health benefits, such as improved alertness, enhanced cognitive function, and reduced risk of certain diseases like Parkinson’s disease and type 2 diabetes, primarily come from its caffeine content and antioxidant properties. But, coffee can also have drawbacks. Some people may have an intolerance or sensitivity…

  • Nutrition

    The carbohydrate conundrum: the truth about good and bad carbs

    Read time: 6 minutes Carbohydrates are a vital macronutrient in sports nutrition, serving as the primary source of energy for athletes and active individuals. Proper carbohydrate intake before, during, and after exercise helps replenish glycogen stores and supports overall athletic performance, making them a cornerstone of sports nutrition strategies for athletes aiming to optimize their endurance, strength, and recovery. Carbohydrates, often dubbed the “enemy” in fad diets, are actually a vital macronutrient and a crucial source of energy for our bodies. However, not all carbs are created equal. There’s a fundamental distinction between “good” and “bad” carbohydrates. Understanding this difference is key to making dietary choices that support health and…

  • Fall foods in the Autumn season.

    8 reasons to fall for these foods this autumn

    Read time: 5 minutes As the scorching heat of summer makes way for the crisp and cool breeze of autumn, nature undergoes a stunning transformation. The leaves begin to change their hues, the days grow shorter, and there’s a sense of coziness that blankets the surroundings. Alongside this transition comes a shift in the foods that grace our plates. Consuming seasonal foods in autumn isn’t just a culinary choice; it’s a harmonious dance with nature that offers a plethora of benefits for our health, the environment, and our taste buds. In this blog post, I’ll share the reasons why embracing autumn’s bounty is a delightful and responsible choice. Below are…

  • Strategies to drink more water.

    5 effective strategies to drink more water

    Read time: 6 minutes 30 seconds Staying hydrated is crucial for general health, anti-aging and optimal athletic performance. Adequate hydration helps to maintain youthful skin by promoting skin elasticity, reduce the appearance of wrinkles, and support overall skin health. When the body is well-hydrated, it efficiently eliminates toxins, allowing cells to function properly.  As an added bonus, it gives the skin to glow and appear more vibrant. In the context of athletic performance, proper hydration is equally critical. Even mild dehydration can lead to decreased endurance, reduced strength, impaired cognitive function, and an increased risk of injury. Hydration supports the body’s thermoregulation, preventing overheating during intense exercise. It also aids…

  • Basics of Nutrition for athletes.

    Training and nutrition for different types of athletes

    Read time: 4 minutes, 30 seconds Nutrition and training are crucial for all types of athletes as they directly impact performance, recovery, and overall health. Proper nutrition provides the necessary fuel for training sessions and competitions, supporting energy levels and endurance. It also plays a significant role in muscle repair and growth, ensuring athletes recover effectively and adapt to the demands of their sport. The right balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) is essential to meet individual needs and optimize athletic performance. On the other hand, training allows athletes to develop the specific skills, physical attributes, and conditioning required for their particular sport or…

  • Endurance athlete nutrition

    A comprehensive guide to nutrition for endurance athletes

    Read time: 8 minutes, 30 seconds Endurance athletes, on the other hand, engage in prolonged activities that challenge cardiovascular endurance and stamina, such as running, cycling, swimming, and triathlons. Typically these sports require athletes to endure an activity for hours at a time. And the primary goal is to sustain effort over this extended period of time. This makes their training and nutritional requirements significantly different than other athletes. Understanding endurance athletes Endurance activities use the aerobic energy system to sustain prolonged physical effort. This system relies on oxygen to break down carbohydrates and fats for energy. During low to moderate-intensity activities, such as jogging or cycling at a steady…

  • Maximizing strength gains for athletes.

    Strength athletes: Maximize your gains with these nutrition tips

    Read time: 5 minutes Athletic performance is greatly influenced by the type of training and physical demands placed on the body. Sports nutrition varies significantly among different types of athletes. This is because there are differing demands placed on their bodies during training and competition. Each category of athletes requires a tailored dietary strategy to optimize their performance and achieve their specific goals. In this post, I’ll cover the nutritional needs of athletes that require strength to succeed. The competitive activities that fall into this category are powerlifting, CrossFit, strongman, shot put, discus throw, and strongman competitions. Understanding the Needs of Strength Athletes Strength athletes are individuals who rely on…

  • Chai coconut clusters

    [RECIPE] Chai Coconut Clusters

    Jump to recipe These delicious chai-spiced treat provides healthy phytonutrients that will leave you feeling calm, cool and collected. Here’s why. They’re good for athletes. The combination of these ingredients provides a balanced mix of macronutrients, including healthy fats, protein, and fiber, which are essential for sustained energy, muscle repair, and recovery. The presence of omega-3 fatty acids in ingredients like chia seeds and hemp hearts contributes to reducing inflammation and supporting joint health, crucial for athletes engaged in intense physical activity. Additionally, the high antioxidant content found in cacao nibs, almonds, and pumpkin seeds helps combat oxidative stress, which can be intensified during exercise and contribute to aging processes…

  • Importance of protein for adult athletes.

    Unleash the beast with the power of protein

    Read time: 4 minutes, 30 seconds. The human body is an incredible machine that requires a diverse array of nutrients to function optimally. Among these, protein stands tall as a crucial building block, playing a fundamental role in various physiological processes. In this blog post, I share how the human body uses protein, delve into its significance for athletic performance, and provide some delectable examples of high-protein snacks to fuel your active lifestyle. Understanding protein and it’s function Protein is composed of amino acids, commonly referred to as the body’s “building blocks“. These amino acids are essential for the growth, repair, and maintenance of tissues and organs. Enzymes, hormones, and…

  • Healthy fats for athletes.

    Embracing healthy fats for optimal athletic performance

    Read time: 5 minutes. When it comes to sports nutrition, carbohydrates and proteins usually take the spotlight. However, often overlooked component of an athlete’s diet is dietary fats. Fats have often have negative connotations in the context of health and weight management. But they actually play a crucial role in supporting and enhancing athletic performance. Dietary fats, also known as lipids, are composed of a diverse group of molecules that serve as essential building blocks for numerous physiological processes in the human body. The primary constituents of dietary fats are triglycerides, phospholipids, and cholesterol. Triglycerides are the most abundant form of fats and consist of three fatty acid molecules linked…

  • Role of carbohydrates in athletic performance.

    Why carbohydrates matter in sports nutrition

    Read time: 4 minutes, 30 seconds. Carbohydrates are one of the macronutrients found in a wide variety of foods. These foods include grains, fruits, vegetables, and legumes. Composed of carbon, hydrogen, and oxygen, they serve as the primary source of energy for the body. The fundamental building blocks of carbohydrates are saccharides. They are also known as sugar molecules . These molecules contain carbon, hydrogen, and oxygen atoms arranged in specific configurations. The simplest form of saccharides is called monosaccharides, which consist of one sugar molecule. The most famous of monosaccharides is glucose because that’s the form of sugar that mitochondria use to produce energy. Fructose is converted into glucose…

  • Chia Seed Breakfast Pudding

    [RECIPE] Chia Seed Breakfast Pudding

    Jump to recipe Looking for a nutritious and scrumptious way to start your day? Look no further than chia seed breakfast pudding! This delightful recipe not only satisfies your taste buds but also provides a burst of energy and essential nutrients to fuel your morning. Packed with the goodness of chia seeds, this versatile pudding can be customized with a variety of toppings and flavors. This recipe provides several benefits that make it ideal for adult athletes looking to enhance their performance. The combination of carbohydrates, protein, and healthy fats in this recipe provides a well-rounded balance of macronutrients necessary for optimal athletic performance. Moreover, the ability to prepare this…

  • Importance of micronutrients for athletes.

    The vital role of micronutrients in athletic performance

    Read time: 4 minutes Proper nutrition plays a vital role in optimal athletic performance and maintaining a youthful appearance. To do this, make sure you’re giving your body adequate amounts of the 5 categories of nutrients. These categories include: 1. Fats: Made up of fatty acids, these substances provide energy, support cell function, and aid in the absorption of fat-soluble vitamins. 2. Proteins: Made up of amino acids, proteins play a crucial role in building and repairing tissues, supporting immune function, and serving as a source of energy when needed. 3. Carbohydrates: Made up of saccharides, these substances serve as the primary source of energy for the body. 4. Micronutrients:…

  • healthy sweet potato maca soup

    [RECIPE] Sweet Potato Maca Soup

    Jump to recipe As an athlete, your body requires proper nutrition to perform at its best. Whether you’re a marathon runner, a weightlifter, or a soccer player, fueling your body with the right nutrients is crucial for optimal performance. When it comes to nutrition, incorporating wholesome ingredients into your diet is key. During the cold winter months, there’s nothing quite as comforting and nourishing as a warm bowl of soup for lunch. It’s a simple pleasure that can provide a much-needed respite from the chilly weather. Soup offers numerous benefits during this time of year, starting with its ability to warm you from the inside out. The steam rising from…

  • anti-aging vegetables for adults

    9 anti-aging vegetables to keep you young and healthy

    9 anti-aging vegetables to keep you young and healthy Read time: 5 minutes, 30 seconds. As we age, our cells undergo various changes that can contribute to the aging process, including oxidative stress, inflammation, and DNA damage. Eating a diet rich in vegetables can provide essential nutrients and antioxidants that help protect cells from damage and promote healthy aging at the cellular level. Antioxidants, such as vitamin C and beta-carotene, neutralize free radicals and prevent oxidative stress, which can damage cells and accelerate the aging process. Vegetables also contain phytonutrients, such as flavonoids and carotenoids, which have anti-inflammatory properties and can reduce inflammation in the body. In addition, certain compounds…

  • anti-aging fruits for adults

    7 powerful anti-aging fruits to preserve your youth

    Read time: 6 minutes. Fruits are a fantastic source of essential vitamins, minerals, and phytonutrients, making them a great addition to any anti-aging diet. Phytonutrients are natural compounds found in plants that provide a range of health benefits. Fruits are an excellent source of phytonutrients, as they contain a variety of these compounds that can help to reduce inflammation, protect against disease, and promote overall health. Phytonutrients in fruits include flavonoids, carotenoids, and anthocyanins, among others. These compounds are responsible for giving fruits their vibrant colors and flavors and have been shown to have antioxidant and anti-inflammatory properties. Some examples of phytonutrient-rich fruits include berries, citrus fruits, tomatoes, and pomegranates.…

  • Anti-aging drinks

    Sip yourself younger with these 12 anti-aging drinks

    Sip yourself younger with these 12 anti-aging beverages Read time: 8 minutes. However, the good news is that we can slow down the aging process and promote healthy aging through various means, including the consumption of anti-aging drinks. These drinks are designed to provide the body with nutrients and compounds that may help protect against cellular damage, inflammation, and other factors that contribute to aging. From antioxidant-rich green tea to anti-inflammatory turmeric lattes to adaptogenic mushroom coffee, there are many different types of anti-aging beverages available that can help preserve youth and promote overall health and well-being. Whether you’re looking to reduce the appearance of wrinkles, support brain function, or…

  • Fast food: Burger chips and more.

    Want to slow down aging? Avoid these 10 ingredients.

    Want to slow down aging? Avoid these 10 ingredients. Read time: 7 minutes, 45 seconds. Aging is a natural process that happens to all of us, but there are certain factors that can accelerate the aging process and lead to premature aging. While genetics play a role in aging, lifestyle factors such as diet and environmental exposures can also contribute to the development of age-related diseases and symptoms. In this blog post, I share some of the foods and man-made substances that can accelerate aging and discuss why they have these effects on the body. By understanding how certain foods and substances can impact the aging process, we can make…

  • Fish, avocados, peanuts, an egg, cheese, and other healthy foods on a table.

    The DOs and DON’Ts of a Fat Adapted Diet for Athletes

    The pros and cons of a fat adapted diet for athletes Read time: 5 minutes, 30 seconds. A fat-adapted athlete is an athlete who has trained their body to efficiently use fat instead of carbohydrates as fuel. This occurs through a combination of dietary changes, training strategies, and lifestyle modifications that help the body become more efficient at burning fat for energy. When an athlete is fat-adapted, they feel like they have higher energy levels than when they relied primarily on carbohydrates. This is because their body is able to efficiently use fat as a fuel source. And fats provide a more sustained source of energy compared to carbohydrates. Also…

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