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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 22, 20244 min read


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
Jul 2, 20244 min read


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
Jun 30, 20243 min read


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
Jan 21, 202414 min read


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 20, 202314 min read


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 7, 202315 min read


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
Nov 5, 20233 min read


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 14, 202311 min read


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
Mar 2, 202311 min read


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 28, 20237 min read


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...

Annie Bothma
Feb 15, 202310 min read


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;...

Annie Bothma
Feb 10, 20233 min read


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...

Annie Bothma
Feb 8, 20233 min read


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...

Annie Bothma
Feb 7, 20233 min read


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...

Annie Bothma
Jan 31, 20238 min read


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...

Annie Bothma
Jan 29, 20234 min read


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...

Annie Bothma
Jan 28, 20234 min read


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...

Annie Bothma
Nov 27, 20227 min read


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...

Annie Bothma
Nov 20, 202212 min read


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...

Annie Bothma
Nov 15, 20224 min read
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