Banana Muffins
Makes 12 ¾ cup coconut oil 1 cup honey 6 egg whites 2 teaspoons vanilla extract 4 bananas mashed 1 ¼ cup wholemeal flour 1 cup rolled oats, pulsed to make flour 1 teaspoon cinnamon 1 ½ teaspoons baking soda […]
Author: Team Pro4mance
Homemade Granola
Makes approximately 5-6 cups of Granola 2 cups Rolled Oats 3/4 cup Almonds, roughly chopped 1/2 cup Pistachios, roughly chopped 1 cup shredded coconut 2 tbs Chia Seeds 1/2 cup dried Cranberries 3 tbs Honey 3 tbs Coconut oil, melted […]
Hydration in Winter
A common misconception is that dehydration and correct hydration isn’t as important in winter as it is in summer. However you may not realise that your sweat rate and water loss in winter does not dramatically change just because the […]
The importance of having rest days
You may think of having a Rest Day as the ‘soft option,’ a day that makes you lose motivation, unnecessary, or a day you actually hate because you love training so much! But having rest days and an adequate amount […]
Myth: Eating healthy means I don’t need sports nutrition products
You eat healthy on a day to day basis so why is it that you then need sports nutrition products to get you through your triathlon, long run or bike ride? When you exercise, especially over a long period of […]
Vegetarian Fuelling and Muscle Maintenance
By guest blogger Andrew Hall, a Pro4mance recommended Accredited Sports Dietitian There are certainly many benefits to including more plants, nuts, seeds and legumes in your diet. This idea is well promoted; it’s good for environmental sustainability and good for […]
To caffeine or not to caffeine?
It can be a hard and individual choice whether caffeine is right for you while training and racing. So here at Pro4mance we have given the athletes the option to either include caffeine or not via use of our different […]
Why use a Sports Dietitian?
Here at Pro4mance we always encourage all athletes to consume the correct sports nutrition during training and racing but believe getting your daily nutrition right is a vital factor in competing at your best. We highly recommend that you consult […]
Importance of Carbs in Recovery
Most people know how important protein is in recovery and reach for their protein shake straight after their race and training session. But did you know that it is just as important for endurance athletes to also include carbohydrates in […]
Keeping it the same
When I look at the marketing of a lot of the sports nutrition brands, they advertise how they have the ‘special’ combination of carbohydrates and by consuming this combination it will transform you into an elite athlete. But what I […]
THE GREAT FAT DEBATE
I know some people don’t want to hear this, but the fact is consuming fats during exercise has to be the absolute worst thing you could ever do to your gastrointestinal tract. I’m not getting into a discussion about fat […]
SAME SAME BUT DIFFERENT
One of the most important facts I have learnt while working with sports dietitians, athletes and nutrition researchers is that there isn’t one perfect nutrition strategy for everyone. The perfect nutrition strategy is your strategy, which you need to practice […]
