Nutrition

That bag of frozen spinach or peas need not come with guilt. Frozen vegetables are often as nutritious as fresh, sometimes even more so. How I get the most out of them.

In an active week I keep fermented food simple: yoghurt, kefir or sauerkraut as a fixed portion — not a cleanse, a routine next to training.

In the morning I aim for 25–40 g protein — yoghurt, eggs or a sober scoop — so my day does not tip toward “everything in the evening.”

After long, heavy-sweat sessions, some salt in food or broth can help — not a daily mega-salt cure. Food-first, next to water and electrolytes literacy.

Beetroot juice can provide nitrates that support endurance in some people — I see it as a food experiment, not a capsule myth, next to zone 2 and electrolytes.

One mega-shake does not fix everything. I prefer spreading protein across meals — not from obsession, but because it makes eating and recovery easier.

Water is often enough up to ±60–90 min. Electrolytes for long/hot heavy-sweat sessions — without sports-drink hype.

First a glass of water, then coffee: a simple morning lever — without demonising caffeine or dehydration myths.

Salami after the run is fine — but daily processed meat is another story. Dose- and frequency framing for active people.

Reference-style base for active weeks: whole grains and legumes via simple swaps — with room for faster carbs after hard training.