Annie Bothma
TOM SERIES: NUTRITION QUESTIONS ANSWERED
- Annie Bothma, IOPN Sports Performance Nutritionist (EQF Level 7. Masters), Running Coach and Elite Marathon Runner With the upcoming...
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Annie Bothma
- Mar 2
- 10 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...
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Annie Bothma
- Feb 28
- 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...
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Annie Bothma
- Feb 15
- 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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Annie Bothma
- Feb 10
- 3 min
DOWNHILL RUNNING SERIES: PREPARING FOR THE DOWNHILLS ON RACE DAY
~ By Annie Bothma, February 2023 In the previous two posts of the downhill running series, I explained why running downhill hurt so much;...
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Annie Bothma
- Feb 8
- 3 min
DOWNHILL RUNNING SERIES: HOW TO BECOME A MORE EFFICIENT DOWNHILL RUNNER
~ By Annie Bothma, February 2023 Now that you understand why you may feel a bit more sore after a significant amount of downhill running...
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Annie Bothma
- Feb 7
- 3 min
DOWNHILL RUNNING SERIES: WHY DOES RUNNING DOWNHILL HURT SO MUCH?
~ By Annie Bothma, February 2023 In my last few posts, I talked about how to conquer the climb. I explained the benefits of uphill...
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Annie Bothma
- Jan 31
- 8 min
CONQUERING THE CLIMB SERIES: 10 OF THE BEST HILL-WORKOUTS FOR RUNNERS
~ By Annie Bothma, January 2023 In the previous two posts, I explained the benefits of running uphill and provided you with some of my...
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Annie Bothma
- Jan 29
- 4 min
CONQUERING THE CLIMB: 10 TIPS FOR BECOMING A BETTER UPHILL RUNNER
~ By Annie Bothma, January 2023 Are some runners just naturally good at uphill running or can you become a stronger uphill runner by...
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Annie Bothma
- Jan 28
- 4 min
CONQUERING THE CLIMB SERIES: THE BENEFITS OF UPHILL RUNNING
~ By Annie Bothma, January 2023 Let's face it running isn't easy, and if you want to make it even harder, all you have to do is add a few...
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Annie Bothma
- Jan 25
- 6 min
NUTRITIONAL SUPPLEMENTS STRATEGIES THAT CAN HELP SUPPORT ATHLETES BONE HEALTH
- By Annie Bothma, January 2023 What nutritional supplement strategies both during the peri-exercise window and daily could athletes...
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Annie Bothma
- Jan 19
- 5 min
NUTRITIONAL STRATEGIES FOR ATHLETES TO PROTECT THEIR BONES
By Annie Bothma, January 2023 Athletes should pay more attention to their bone health, whether this relates to their longer-term bone...
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Annie Bothma
- Dec 7, 2022
- 5 min
NUTRITION STRATEGIES TO INCREASE YOUR CARBOHYDRATE INTAKE ON RACE DAY
By Annie Bothma, December 2022 Research shows that consuming carbohydrates during training improves your ability to maintain...
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Annie Bothma
- Dec 2, 2022
- 5 min
NUTRITIONAL STRATEGIES TO PREVENT ADVERSE GASTROINTESTINAL SYMPTOMS DURING EXERCISE
By Annie Bothma, December 2022 Let's face it we have all had a race or exercise session ruined by unplanned bathrooms breaks or...
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Annie Bothma
- Nov 30, 2022
- 5 min
FIBER - A DELICATE BALANCE FOR ATHLETES
By Annie Bothma, November 2022 Fibre intake is associated with many health benefits, but too much of a good thing can actually cause a...
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Annie Bothma
- Nov 27, 2022
- 7 min
THE PLANT-BASED ATHLETE SERIES: THRIVING AS A PLANT-BASED ATHLETE
By Annie Bothma, November 2022 Over the past few weeks I have discussed some key things athletes need to take in consideration if they...
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Annie Bothma
- Nov 20, 2022
- 12 min
THE PLANT-BASED ATHLETE SERIES: MICRONUTRIENT CONSIDERATIONS
Annie Bothma, November 2022 Achieving micronutrient sufficiency is an important concern for all athletes. However, if you are following a...
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Annie Bothma
- Nov 15, 2022
- 4 min
PLANT-BASED ATHLETE SERIES: LET'S TALK ABOUT THOSE ESSENTIAL OMEGA-3 FATTY ACIDS
Annie Bothma, 15 November 2022 As an athlete, you have most likely heard of essential omega-3 acids and how they may improve your health...
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Annie Bothma
- Nov 13, 2022
- 8 min
PLANT-BASED ATHLETE SERIES: PROTEIN QUALITY & QUANTITY MATTERS
By Annie Bothma, 12 November 2022 Before you swap out the meat or chicken for beans and lentils in your meals, here are a few things you...
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Annie Bothma
- Nov 8, 2022
- 5 min
PLANT-BASED ATHLETE SERIES: REAP THE BENEFITS OF A HIGH-CARB PLANT-BASED DIET
By Annie Bothma, 8 November 2022 Carbohydrates are the body's preferred fuel source during exercise, especially when you are training or...
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