Annie Bothma
From Cup to Finish Line: Using Caffeine Correctly for Peak Performance
Caffeine is a powerful tool to boost focus, reduce fatigue, and enhance endurance. Learn how to use it right to elevate your performance.
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Annie Bothma
- 7 days ago
- 6 min
Not All Gels Are Created Equal: Finding the Right Fuel for Your Next Race
Choose a gel you enjoy—if you like the taste, you’re more likely to use it when you need it most.
Annie Bothma
- Aug 28
- 6 min
Carbs, Stress, and Immune Health: Supporting Your Immune System & Managing Stress with Sufficient Carbohydrate Intake
Carbohydrates are often thought of as the body’s primary source of energy, but they do much more than just fuel your muscles. Research has s
Annie Bothma
- Aug 23
- 6 min
A Detailed Guide to Daily Carbohydrate Intake for Athletes
For athletes, carbohydrates are more than just a source of energy—they're a critical component for peak performance and effective recovery.
Annie Bothma
- Aug 17
- 5 min
The Truth About Fasted Training: Boost or Bust?
Here are some areas of concern with fasted training that athletes should consider before heading out the door with an empty fuel tank
Annie Bothma
- Aug 9
- 6 min
Are Female Athletes Getting the Nutrients They Need? A Guide to Sports Nutrition for Women
Proper nutrition is vital for optimal performance, recovery, and overall well-being.
Annie Bothma
- Aug 5
- 4 min
Travel Nutrition Tips: Keeping Healthy on the Go
~ Annie Bothma, Elite Athlete, IOPN Performance Sports Nutritionist (EQF Level 7. Masters), Running & Strength Coach Travel can disrupt...
Annie Bothma
- Jul 22
- 4 min
Hydrogel Technology in Endurance Sports Nutrition
In the ever-evolving field of sports nutrition, endurance athletes are constantly seeking new ways to enhance performance and sustain energy
Annie Bothma
- Jul 2
- 4 min
Maximizing Endurance Performance: Understanding the Role of Carbohydrates
Despite the emergence of new carbohydrate products, the fundamental principles of carbohydrate intake during endurance workouts still emphas
Annie Bothma
- Jun 30
- 3 min
Food First but Not Always Food Only: Recommendations for Using Dietary Supplements in Sport
In your journey to peak performance, nutrition plays an indispensable role. While the mantra “food first” is widely advocated, there are sce
Annie Bothma
- Jan 21
- 14 min
SPORT NUTRITION SUPPLEMENT SERIES: Supplements that can help speed-up the recovery from injuries
- Annie Bothma , IOPN Sports Performance Nutritionist (EQF Level 7. Masters), Running Coach and Elite Marathon Runner Welcome to a...
Annie Bothma
- Nov 20, 2023
- 14 min
SPORT NUTRITION SUPPLEMENT SERIES: Supplements that can help improve your health
- Annie Bothma , IOPN Sports Performance Nutritionist (EQF Level 7. Masters), Running Coach and Elite Marathon Runner As we venture...
Annie Bothma
- Nov 7, 2023
- 15 min
SPORT NUTRITION SUPPLEMENT SERIES: Supplements that improve your performance
- Annie Bothma, IOPN Sports Performance Nutritionist (EQF Level 7. Masters), Running Coach and Elite Marathon Runner In this first...
Annie Bothma
- Nov 5, 2023
- 3 min
SPORT NUTRITION SUPPLEMENT SERIES: INTRODUCTION
- Annie Bothma , IOPN Sports Performance Nutritionist (EQF Level 7. Masters), Running Coach and Elite Marathon Runner Welcome to the...
Annie Bothma
- Sep 14, 2023
- 8 min
SPORTS NUTRITION STRATEGIES TO HELP FACILITATE RECOVERY FROM INJURIES
- Annie Bothma , IOPN Sports Performance Nutritionist (EQF Level 7. Masters), Running Coach and Elite Marathon Runner Injuries are...
Annie Bothma
- Aug 31, 2023
- 15 min
SPECIAL NUTRITION CONSIDERATIONS FOR FEMALE ATHLETES
- Annie Bothma , IOPN Sports Performance Nutritionist (EQF Level 7. Masters), Running Coach and Elite Marathon Runner Nutrition is a...
Annie Bothma
- Mar 14, 2023
- 11 min
TOM SERIES: NUTRITION QUESTIONS ANSWERED
- Annie Bothma, IOPN Sports Performance Nutritionist (EQF Level 7. Masters), Running Coach and Elite Marathon Runner With the upcoming...
Annie Bothma
- Mar 2, 2023
- 11 min
TOM SERIES: NUTRITION & HYDRATION GUIDELINES FOR BEFORE, DURING AND AFTER TRAINING & RACING
- Annie Bothma , IOPN Sports Performance Nutritionist (EQF Level 7. Masters), Running Coach and Elite Marathon Runner With the upcoming...
Annie Bothma
- Feb 28, 2023
- 7 min
TOM SERIES: BASIC SPORTS NUTRITION FUELLING PRINCIPLES FOR ULTRA-RUNNING
- Annie Bothma, IOPN Sports Performance Nutritionist (EQF Level 7. Masters), Running Coach and Elite Marathon Runner With the upcoming...
Annie Bothma
- Feb 15, 2023
- 10 min
TOM SERIES: DON'T JUST TRAIN YOUR LEGS AND LUNGS, TRAIN YOUR GUT!
- Annie Bothma, IOPN Sports Performance Nutritionist (EQF Level 7. Masters), Running Coach and Elite Marathon Runner With the upcoming...
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