Evening meals and sleep: when a cut-off helps (and when to relativise)
Late meals can hit recovery — but not every late bite is wrong. Cut-off vs relativising after training, shift work or real hunger.
Protein after fifty: food-first doses that actually count — without powder panic
After fifty, slightly larger, spread-out protein portions plus strength training help keep muscle. Food-first and leucine first; powder stays optional.
“Working off” junk food: why one session doesn’t erase the fries
One workout doesn’t wipe a week of ultraprocessed food. Energy balance plays out over days; treats fit without shame if the week’s menu holds — movement isn’t a fine.
Race-day eating for amateurs: what actually helps — and what makes your stomach look silly
Race day for amateurs: familiar carbs, light stomach, nothing new to test. Gels only if practised; afterwards fluids + a normal meal beat panic protocols.
Chocolate milk after training: when it actually helps recovery — and when water + a meal is enough
Chocolate milk is carbs + protein, not magic. Handy after long endurance or a late meal; often unnecessary if food follows soon. Context over routine hype.
Sports gels and bars: when they help on long efforts — and when a banana wins
Gels belong with long endurance efforts, not every gym session. Under ~75 min a meal or banana often wins. Test gut comfort, ignore neon marketing.
Recovery shake or meal: when powder helps — and when food wins
A recovery shake is handy when no meal is in sight. No magical anabolic window: ~2 hours is practical enough; food-first wins when you can eat.
Max 20 g of protein per meal? Myth, nuance and what actually counts
The 20 g cap is too simple. MPS often responds to ~20–40 g per meal; a surplus does not ‘automatically turn into fat’. Distribution and daily total matter more.
Eating more legumes: what the guidelines say and how to build up gradually
Eating more legumes can cause wind at first. Read what Belgian and Dutch guidelines advise, and how to let your gut adjust gradually.
Leucine from your meals — without powder hype
Leucine matters for muscle protein synthesis, but it already sits in normal protein-rich meals (~25–30 g protein). For most recreational athletes, separate leucine powder is unnecessary.
Green Mediterranean diet: what the studies show and what you can take from it as an athlete
The green Mediterranean diet was tested mainly in men with overweight, not in athletes. Read where the stories about ten extra years come from and what you can apply in Belgium.
Plant proteins for athletes: when they work (and when you fall short)
Legumes and plant protein can carry athletes — if total intake, leucine and timing line up. Food-guide framing without anti-meat hype or shake pitches.
