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Image of What do I eat before my cycling training?

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What do I eat before my cycling training?

“If you aim to make the most out of your training session, focus on eating carbs before your training.”

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Image of What do I eat during my cycling training?

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What do I eat during my cycling training?

“Prioritize carbs during your training and keep proteins and fats to a minimum.”

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Image of How much do I drink before my cycling training?

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How much do I drink before my cycling training?

“In general, aim for 500 to 600 milliliters of fluids about 2 to 3 hours before your ride. Drink another 250ml…”

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Image of What do I drink during my cycling training?

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What do I drink during my cycling training?

“In general, aim for around 400ml to 800ml per hour in order to stay comfortable.”

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Image of How much do I drink after my cycling training?

Recover

How much do I drink after my cycling training?

“In general it is fine to drink to satisfy your thirst, since this a good indicator of your hydration needs. However…”

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Image of Does caffeine enhance endurance performance?

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Does caffeine enhance endurance performance?

“Yes, caffeine can enhance endurance performance. As individual responses vary, experiment with dosage and timing that suits you best…”

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Image of Does a low-carb diet help athletes lose weight effectively?

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Does a low-carb diet help athletes lose weight effectively?

“No, research has not shown any evidence that a low-carb diet boosts energy expenditure or results in more fat loss. In fact…”

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Image of Should I as a cyclist take nutritional supplements?

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Should I as a cyclist take nutritional supplements?

“No. Prioritize a well-balanced diet rich in nutrients as the primary strategy for maintaining good health. Only consider taking nutritional supplements when…”

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Image of What do I eat after after my cycling training?

Recover

What do I eat after after my cycling training?

“Focus primarily on carbs and proteins in your post-training meal. Tailor your carb and protein intake to your individual needs for the best results. ”

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Image of What is energy balance in sports nutrition?

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What is energy balance in sports nutrition?

“Energy balance in sports nutrition means making sure the number of calories you eat and drink (energy in) matches the number of calories you use, during…”

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Image of How many calories do athletes need to maintain energy balance?

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How many calories do athletes need to maintain energy balance?

“To calculate how many calories you need to maintain energy balance athletes can use following formula: [((BMR x PAL) / 24) x hours not exercising + calories burned by exercise]. For a quicker solution…”

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Image of What should I do to recover faster after a workout?

Recover

What should I do to recover faster after a workout?

“Focus on the “3 R concept" of recovery nutrition: Rehydrate, refuel and rebuild…”

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Image of Can certain foods boost the immune system for cyclists?

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Can certain foods boost the immune system for cyclists?

“Yes, a nutrient-rich diet can boost immune function and reduce infection risk in fanatic cyclists. To take action: ensure adequate intakes of energy, carbs, fluids, vitamins and minerals… ”

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Image of Should athletes take extra vitamin D?

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Should athletes take extra vitamin D?

“Yes, consider vitamin D supplementation during winter months when exposure to sunlight is limited to prevent and avoid…”

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Image of Can I train my gut as a cyclist to improve my performance?

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Can I train my gut as a cyclist to improve my performance?

“Yes, the gut is a crucial organ for cyclists and can be trained similarly to how we train muscles.”

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Image of How can I train my gut as a cyclist to improve my performance?

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How can I train my gut as a cyclist to improve my performance?

“Boost your carb intake and absorption systematically by consuming more carbs in your daily diet and during exercise. Train your digestive comfort by training with higher…”

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Image of Is animal protein better than plant-based protein for endurance athletes in recovery?

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Is animal protein better than plant-based protein for endurance athletes in recovery?

“For most athletes, animal protein is a more beneficial choice when it comes to recovery. While plant-based in theory can be sufficient to meet protein require…”

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Image of What are the best proteins for athlete recovery?

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What are the best proteins for athlete recovery?

“Choose high-quality protein sources, to enhance your body's ability to support Muscle Protein Synthesis (MPS). These provide all the essential amino acids…”

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Image of Should I eat high-fiber foods as an athlete?

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Should I eat high-fiber foods as an athlete?

“Yes, athletes should always try to eat food high in fiber as fibers are of great importance to your health. Consider low-fiber strategies only for meals before and during…”

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Image of Should I spread my protein intake during the day as an athlete?

Recover

Should I spread my protein intake during the day as an athlete?

“Yes. Consuming protein at regular intervals, like every 3-4 hours, instead of having it all in one meal, ensures a steady amino acid supply, stimulating Muscle…”

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Image of How much carbs should I eat during training to maximize my cycling performance?

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How much carbs should I eat during training to maximize my cycling performance?

“To boost your cycling performance, all cyclists, no matter your gender or body type, can have up to 60 grams of glucose per hour during multiple hours rides. For rides lasting…”

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Image of Is the timing of when I take my protein  relevant for recovery?

Recover

Is the timing of when I take my protein relevant for recovery?

“Yes. The timing of protein is crucial to boost post-exercise Muscle Protein Synthesis (MPS) rates and glycogen replenishment thereby driving recovery…”

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Image of How much protein should I eat as a cyclist to boost recovery?

Recover

How much protein should I eat as a cyclist to boost recovery?

“To boost recovery, all riders should aim for an intake of approximately 0.3g/kg body weight of high quality protein per meal. For full body fitness…”

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Wout with FoodCoach Ien Vitse at the buffet in Sierra Nevada

The morning routine of Wout van Aert

Wout doesn't eat numbers, he eats real food. He does not have to think if he the right thing and if its enough. That means no stress of choice at buffet for him

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Inspiration

Image of Dylan van Baarle is certain, FoodCoach connects

Interview

Dylan van Baarle is certain, FoodCoach connects

“At Team Jumbo-Visma, we use the FoodCoach app, which helps me determine precisely what I need around each specific training ride.”

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Image of Five benefits of working on your nutrition as an athlete

FoodCoach tips

Five benefits of working on your nutrition as an athlete

“It's no longer a secret that proper nutrition can enhance sports performance, and this applies to all athletes, not just professionals. Wondering what benefits it can offer you?”

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Image of Enjoyment is key element in kitchen of Team Jumbo-Visma

Interview

Enjoyment is key element in kitchen of Team Jumbo-Visma

“FoodCoach gives me the creativity to play with numbers and create delicious meals that perfectly fit into the plan. This way, the boys continue to enjoy every bite!”

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Image of This is the Champions League of performance nutrition

Interview

This is the Champions League of performance nutrition

“FoodCoach is more than just an app. At Team Jumbo-Visma, FoodCoach it is a performance-changing program driven by dedicated people who work day and night for the optimal result.”

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Image of The morning routine of Wout van Aert

Television report

The morning routine of Wout van Aert

“Wout doesn't eat numbers, he eats real food. He does not have to think if he the right thing and if its enough. That means no stress of choice at buffet for him”

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Image of 10 colourful recipes to boost variation in your nutrition

FoodCoach tips

10 colourful recipes to boost variation in your nutrition

“Whole foods offer a diverse array of essential nutrients. The more colors you incorporate into your meals, the greater the variety of whole foods you'll consume. This contributes…”

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Image of Esther Visser fueled for Ironman 70.3 World Championship

Experience

Esther Visser fueled for Ironman 70.3 World Championship

“Meet Esther, the unstoppable triathlete and postdoc. Discover how her journey with FoodCoach transformed her perspective on nutrition and athletics, and why missing monthly periods…”

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Image of Primoz Roglic: FoodCoach fan from day one

Goodbye

Primoz Roglic: FoodCoach fan from day one

“After eight extremely successful years with Team Jumbo-Visma, Primoz Roglic has become an absolute world-class athlete in multi-day races. He embraced the FoodCoach program from day one to…”

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Image of 10 popular carb-rich meals

Recipes

10 popular carb-rich meals

“Replenishing your carbohydrate stores can help you perform better, faster, and stronger while also aiding in faster recovery. Why not try something new every now and then? Take a look at these 10…”

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Image of Popular products to eat during cycling training

FoodCoach tips

Popular products to eat during cycling training

“Looking to power up your endurance training with the right nutrition? It's all about finding the perfect product that matches your carb needs and fits seamlessly into your routine. Here are some popular options…”

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Image of NEW: Food-Logging

Do-It-Yourself

NEW: Food-Logging

“While FoodCoach provides every athlete with a daily tailored nutrition plan, personal preferences for amount of meals and its size are individual, differ and can change. To provide more flexibility, FoodCoach launches: Food-Logging…”

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Image of How do I log food in the FoodCoach app

Do-It-Yourself

How do I log food in the FoodCoach app

“This new food-logging feature helps you: easy log your intake, skip meals if necessary, add own products for 'food during training’. This is the first big step towards…”

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Image of Can logging my food help me as an athlete to improve my eating pattern?

Do-It-Yourself

Can logging my food help me as an athlete to improve my eating pattern?

“Yes, by logging your food you gain insights in your nutritional intakes.Use the new Food-Logging option in FoodCoach to get you going.”

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