Annie Bothma
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
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Annie Bothma
Jan 2114 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
Nov 20, 202314 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 7, 202315 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 5, 20233 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
Mar 14, 202311 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 2, 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
Feb 28, 20237 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 15, 202310 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 10, 20233 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 8, 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 7, 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
Jan 31, 20238 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 29, 20234 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 28, 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
Nov 27, 20227 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 20, 202212 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 15, 20224 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 13, 20228 min read
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...
Annie Bothma
Nov 8, 20225 min read
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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