You complete a training session that should feel like routine. The pace is comfortable, the effort is manageable, and your fitness is objectively good. Yet the next day you feel completely drained. Perhaps you wake up exhausted, struggle to concentrate at work, develop flu-like symptoms, or need an unexpected day off training just to recover. If this sounds familiar, you're not alone. As a sports nutritionist working with endurance athletes, I regularly speak with cyclists, r

Feeling tired after a hard training session is completely normal. But if you are constantly exhausted, struggling to complete workouts, recovering poorly, or seeing your performance decline, it may be time to look beyond your training plan. Many athletes assume the solution is to eat more. But good sports nutrition is much more complicated than that. It's not simply "calories in versus calories out." Two foods can contain a similar number of calories but have very different e

Whether you are cycling, running, racing in a triathlon, or taking part in another endurance event, carbohydrate fueling can make a major difference to performance. But fueling well isn't simply about consuming as many carbohydrates as possible. Your body has different pathways for absorbing and using carbohydrates, and understanding these pathways can help you decide how many carbs per hour you should consume, which foods to choose, and how to train your gut to tolerate more

Are lactate gels the next breakthrough in sports nutrition? For decades, lactate was misunderstood. Many athletes were taught that lactate was a waste product responsible for muscle fatigue and the burning sensation experienced during races or hard efforts. Modern exercise physiology has completely changed this view. Today, lactate is recognized as an important metabolic fuel that plays a central role in energy production during exercise. The discovery of the lactate shuttle

Endurance sports demand more than just consistent training. Whether you are a cyclist, runner, triathlete, or long-distance athlete, your nutrition plays a key role in how you train, recover, and perform. The right sports nutrition strategy can help you maintain energy levels, support recovery, improve training quality, and feel stronger on race day. At Vivify Sports, we provide personalized sports nutrition support to help endurance athletes understand their individual nutri

Whether you're training for your first 5K, preparing for a marathon, competing in Gaelic games, rugby, football, cycling, or simply looking to improve your health and fitness, nutrition plays a crucial role in helping you perform at your best. Choosing the right sports nutritionist can help you fuel your body effectively, improve recovery, increase energy levels, build muscle, optimize gut health, and achieve your performance goals safely. But with so many nutrition professio

Intermittent fasting is one of the most popular nutrition strategies today. From marathon runners to CrossFit athletes, many are trying out fasting to improve performance, burn fat, and simplify nutrition. But does intermittent fasting actually help athletes perform better, or could it hurt endurance training and recovery? This article breaks down the science behind intermittent fasting for athletes, the potential benefits and drawbacks, and practical tips if you’re consideri

Training hard? Racing soon? Whether you're a runner, cyclist, triathlete, or any other athlete, how you recover determines how well you perform. As an endurance athlete, you train hard, and recovery matters just as much as performance. One natural tool that's getting serious attention in the sports nutrition world is tart cherry juice. Backed by science, this juice may help reduce muscle soreness, improve recovery, and support better sleep. Why It Works Tart cherry juice (Mon

My journey to completing my master's degree in Sports Nutrition, Universidad Europea Madrid, 2024-2025 My journey in sport began on the track—as a 100m hurdler, I developed an early appreciation for precision, power, and timing. Sprinting demanded not only explosive strength but also meticulous attention to recovery. As I transitioned from track and field to endurance cycling, the physical demands changed, but the importance of recovery remained constant. Cycling introduced m

Incredible blueberry smoothie made with fresh blueberries that tastes just like your favourite blueberry muffin! This recovery drink is packed with natural sugars, anti-oxydants and protein. The best smoothie after a hard training session or rest day. INGREDIENTS: 150g blueberries 2 large Medjool dates, pitted and softened if necessary 125ml natural Greek yogurt ½ teaspoon vanilla extract 1 tablespoon flaxseeds 1 tablespoon hemp hearts/seeds 22g jumbo oats 80ml unsweetened o

Have you ever wondered why you aren’t losing weight ? The answer may lie in your metabolic type. We all have different metabolisms with different needs. Knowing how your metabolism works could be the key in your weight loss journey. What is metabolism ? Metabolism is the process by which your body converts what you eat and drink into energy. It’s a complex process, where the calories from the food you eat and drink are combined with oxygen, releasing the energy your body need

A healthy porridge recipe packed with essential vitamins, protein and antioxydants. INGREDIENTS: 40g jumbo oats 1/2 scoop vanilla protein powder 200 ml unsweetened almond milk ½ tsp ground cinnamon 1 tsp runny honey or maple syrup 40g frozen berries 1 tbsp almond butter 2 pecan nuts 30g fresh berries ( cherries, strawberries, raspberries, blueberries) 1 tbsp Greek yogurt (to serve) METHOD: Put the porridge oats and protein powder into a pan at low heat. Mix well. Add the alm

Iron is an essential mineral, our bodies don’t produce it naturally, so we have to get it from our diet or supplements to ensure we meet our daily nutritional requirements. Iron deficiency is the world’s most common nutritional disorder in both athletes and non-athletes. What is Iron ? Iron is an essential substance of hemoglobin, a protein that helps to carry both oxygen and carbon dioxide in the blood. It plays a key role in the delivery of oxygen in the working muscles. AT

If you are a pancake lover looking for a healthier option, please give these Healthy Greek Yogurt Pancakes a try. They are fluffy and moist. Packed with protein & refined-sugar-free. INGREDIENTS 90 g oat flour (or old-fashioned oats blended) 30 g all-purpose flour 1 scoop vanilla protein powder 1 tsp baking powder ½ tsp baking soda ½ tsp fine sea salt 200 g Greek yogurt 1 tsp vanilla extract 2 eggs 15 ml oat milk (if needed) Olive oil (for greasing the pan) TOPPINGS Peanut bu

LIPIDS ARE YOUR BODY'S PROTECTION Including healthy fats in your diet is essential for overall health, but it’s not always easy to understand the difference between healthy and unhealthy fats. Healthy fats include monounsaturated fats, polyunsaturated fats, omega-3, and omega-6 fatty acids. In contrast, saturated fats (in excess) and trans fats are considered less healthy and should be limited. Healthy fats play an important role in the body. They help you feel full after mea

Many diets, supplements, and meal plans promise rapid weight loss, but very few are backed by scientific evidence. However, there are some strategies backed by science that have a positive impact on weight management. Keeping in mind that we are all unique and have different metabolisms and needs. What works for one person may not work for the other. Here are my 8 guidelines that are mostly true to all of us. 1-YOU ARE NOT EATING ENOUGH You have started a caloric deficit, f

You may have heard of tart cherry juice as the latest and greatest drink to improve your performance, your recovery, your sleep, and even...

WHY SPORTS MASSAGE ? The main goal behind sports massage is to loosen tight muscles and increase circulation, but it is actually so much...

Cycling friends, I am guessing you have already heard the word “bonking out”. In the cycling world, bonking out is not a nice feeling at...

Looking for a healthy snack or a healthy breakfast ? Stop scrolling and get baking ! Find more delicious recipes here INGREDIENTS: 155ml...