Annie Bothma
Boston Marathon Study Unveils Why Fueling Matters for Performance
New study from the Boston Marathon reveals how proper fueling boosts performance and prevents medical risks. Fueling is training!
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Annie Bothma
Nov 207 min read
Playing Well Together: How Nutrients Interact to Boost or Block Performance
This post covers key nutrient interactions for athletes, maximizing synergies, and managing absorption challenges.
Annie Bothma
Nov 109 min read
A Little Bit of Sunshine: Why Vitamin D is Vital for Athlete's Health & Performance
This blog post reviews why vitamin D is so vital for athletes and provides practical steps on assessing and optimizing vitamin D levels.
Annie Bothma
Nov 44 min read
Fueling For Gut Health: Why Athletes Need Prebiotics Alongside Probiotics
Prebiotics fuel probiotics, boosting digestion, immunity, and energy. Discover how they support your gut and athletic performance!
Annie Bothma
Oct 277 min read
Do Probiotics Mitigate GI-Induced Inflammation and Fatigue in Athletes?
Probiotics can support GI health, reduce fatigue, and enhance performance. Discover how a balanced gut benefits both mind and body!
Annie Bothma
Oct 214 min read
FOMO vs. Recovery: Why Taking a Break Will Make You An Stronger Athlete
Don’t let FOMO keep you from taking the break your body deserves. Learn why an off-season is key to better performance & recovery!
Annie Bothma
Oct 137 min read
Taper Nutrition for Endurance Athletes: Fueling for Peak Performance
Your taper nutrition, especially carb-loading in the final 1-3 days before the race, is key to unlocking your best performance on race day.
Annie Bothma
Oct 510 min read
Uncovering the Truth: Why Eating Less and Training More Can Lead to Fat Gain and Hormonal Havoc
Training for peak performance and weight loss are conflicting goals and should be tackled at different times in an athlete’s training cycle.
Annie Bothma
Sep 2910 min read
Fueling the Engine: How Much Do Athletes Really Need to Eat?
Fuel right, perform better! LEA and REDs disrupts hormones and performance—adequatefueling is key to staying healthy and hitting your goals!
Annie Bothma
Sep 208 min read
Swimming in Benefits: How Omega-3s Fuel Your Health and Performance
Discover the benefits of omega-3s for health and performance with tips, benefits, and a tasty salmon poke bowl recipe to fuel your body.
Annie Bothma
Sep 148 min read
Heads Up: Creatine May Be Much More Than Just a Supplement for Those Seeking to Gain Lean Body Mass
Creatine is often associated with strength and power athletes, but its benefits extend to anyone looking to improve performance and recovery
Annie Bothma
Sep 86 min read
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.
Annie Bothma
Sep 56 min read
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 286 min read
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 236 min read
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 175 min read
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 96 min read
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 54 min read
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 224 min read
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 24 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
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