Recovering After a Sports Event: What Should You Do in the First 24 Hours? After a marathon, triathlon, long bike ride, or intense fitness race, crossing the finish line isn’t the end of your plan. You’ve burned through carbohydrates, lost fluids and electrolytes, and put a strain on your muscles. What you do—and eat—immediately after crossing the finish line and in the hours that follow…
Endurance Booster: Energy Before and During Running, Cycling, and Triathlons A long endurance run, a challenging bike ride, or a triathlon starts with proper preparation. You plan your route, lay out your clothes, and set your pace. But what about your fuel? Carbohydrates are an important source of energy during intense endurance exercise. By consuming enough in advance…
Your Last Long Run Before the Marathon: How to Test Your Nutrition Plan You’ve been training for months, completed long runs, and maybe even practiced your race pace. Yet one aspect of marathon preparation is still often underestimated: your nutrition plan. After all, you need to train just as hard for what you eat and drink during the marathon as you do for…
Staying Hydrated During Exercise When Temperatures Exceed 30 Degrees It’s going to be hot in the Netherlands over the next few days. We’re expecting temperatures ranging from 35°C to as high as 38°C this week. That means your body loses much more fluid than usual while exercising. Especially if you’re going for a run, a bike ride, a trail run, or doing a HYROX workout, it’s…
Why protein is important for endurance athletes Many endurance athletes focus primarily on carbohydrates. This makes sense, as carbohydrates are the main fuel during running, cycling, triathlon or trail running. Yet one nutrient is still often underestimated: protein. This is because protein plays an important role in recovery, muscle maintenance and building a strong body that can withstand...
What is the difference between the BYE! Isotonic Sports Drink and the Endurance Booster? Are you looking for the right sports drink for your training or competition? If so, you may have seen that BYE! Nutrition offers both an Isotonic Sports Drink and an Endurance Booster. Both products provide energy and electrolytes during exercise, but are designed...
Taking in more carbs while exercising: how to do it without stomach upset Taking in more carbs while exercising is one of the most effective ways to perform better in running, cycling, triathlon and Hyrox. Yet many athletes run into stomach problems as soon as they get above 60 grams of carbohydrates per hour. In this blog...
Strength training for cyclists and runners in winter Winter: the ideal time to get stronger The days get shorter, the weather gets worse and the motivation to train outside often decreases. For many cyclists and runners, this is the time to slow down. But it is precisely now that you can make the...
Why Zone 1 and Zone 2 training are important for endurance athletes Many endurance athletes actually train just too hard too often. Not hard enough to get faster, but hard enough to not recover properly. Recognizable? Then it's time to get acquainted with Zone 1 and Zone 2. The zones where...
Goal Setting and Periodization Usually I write blogs about sports nutrition, but this time I want to talk about goal setting and periodization in sports. During my time as an elite athlete, I learned a lot about goal setting and planning my workouts to perform optimally. I'd like to share this experience with you....