On a day off they are usually not many activities planned and this day is mainly intended to recuperate from previous trainings, so that you can start fresh the next couple of days. Many sportsmen and women don’t make much distinction in their dietary pattern for training days and off days. An off day, however, is characterized by less physical activity, and as a result the intake of carbohydrates should be lowered (3 to 5g/kg body weight). Furthermore, it is important to give your body the necessary building blocks on a day of rest so that it can properly recover. These building blocks consist of protein, but also healthy fats such as nuts, avocado, fatty fish, walnut oil, linseed oil, rapeseed oil, … A rest day is the perfect opportunity to give some extra attention to the intake of vitamins and minerals through veggies and fruit.
The Etixx High Protein Shake is a perfect way to quickly replenish your protein after a workout. Shake it. Drink it. Love it. This way you are quickly getting enough protein for muscle gain and maintenance. Fancy to spice things up a bit? This recipe gives a fun twist to the classic protein shake. It tastes like a sweet treat, but it has the perfect macros for a post-workout snack.
On an intense training day, an athlete should aim for an intake of 1.2-1.7 grams of protein per kilogram of body weight. For a vegan who eliminates all animal foods from his diet, this is no easy task. The recipe below from our Etixx ambassador Charlot Pauwels contains no ingredients of animal origin and is rich in vegetable protein sources. Extremely suitable, therefore, for vegetarian or vegan athletes.
Do you often suffer from gastrointestinal complaints before or during exercise? In the blog post below, sports doctor Dr. Chris Goossens elaborates on the different causes of gastrointestinal complaints in athletes.
Winter has been in the country for a while and we have already had a few cold days. Time to give our immune system a boost. During winter, our resistance is tested the most. As an athlete, how can you protect yourself from a winter dip? The right nutrition can certainly provide support for that.
From Aerobics, aqua gym to indoor football or swimming... there are some common ground rules in injury prevention for the whole alphabet of sports. Of course, there are additional specific tips and tricks for each sport but the readers of this blog had better be familiar with all of them. Hence, you can find the golden ground rules here.
With a full fuel tank, you can handle an exertion of about 90 minutes. During prolonged exertion, carbohydrate supplementation is necessary to provide muscles with sufficient carbohydrates and to avoid decreasing the intensity of exercise. Taking carbohydrates also ensures that concentration and mental alertness remain optimal. How much carbohydrate you should take during exercise depends on the duration and intensity of the exercise.
Next Sunday, the 20 km through Brussels is scheduled. If the weather forecast is to be believed, the race will again take place under the same conditions as the Ten Miles a few weeks ago in Antwerp. High temperatures and lots of sunshine are again predicted. Many runners at the start of the Ten Miles did not reach the finish line and 60 of them were even taken to hospital with severe dehydration symptoms. To avoid such situations on Sunday, in this blog we take a closer look at the 2 biggest causes why so many runners did not survive the Ten Miles.
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