Category: Nutrition & Weight Management
Practical guides on training-compatible nutrition, weight management and a dietitian's perspective.
Nutrition and Exercise in Menopause: A Strength Training and Diet Guide
Hormonal changes in menopause affect muscle and bone. We explain how to approach strength training and balanced nutrition together. Consult your physician.
Protein Requirements: A Practical Guide for Strength and Endurance Athletes
How do you calculate your daily protein needs? Practical portion examples, meal distribution and timing tips for people doing strength and endurance training.
Healthy weight loss: calorie deficit, protein and sustainability
Healthy weight loss does not come from harsh restriction but from a moderate calorie deficit, adequate protein and habits you can sustain. This guide shares practical advice from our team in Beytepe.
Sugar and Processed Food: How They Affect Sports Performance
Sugar gives short-term energy but, badly timed, can hurt performance. We explain its effects, hidden sugar and balanced alternatives.
Eating Well on Holiday and Business Trips: How to Stay in Shape
Healthy eating while travelling is possible with a flexible but consistent approach. We share practical strategies to help you stay in shape on holidays and business trips.
The Truth About Sports Supplements: What You Need and What You Don't
A balanced look at creatine, protein powder, BCAAs, pre-workouts and vitamins. Which supplements actually work, and which are not worth your money?
Hydration During Exercise and How Dehydration Affects Performance
Fluid intake is one of the fastest-acting factors in performance. We cover the signs of dehydration, water needs before, during and after training, and practical tips.
Healthy Snacks: 15 Options for Your Gym Bag
Snacks for athletes support your energy balance before and after training. We have put together 15 practical options for your gym bag, along with when to eat them.
Sports nutrition guide: before, during and after training
The right timing and macro balance before, during and after training support performance. A practical sports nutrition guide for people training in Beytepe.
Omega-3, Vitamin D and Magnesium: Key Micronutrients for Active People
Omega-3, vitamin D and magnesium are three micronutrients that stand out for training and recovery. We cover their sources, signs of deficiency and what to watch.
A Protein Plan for Plant-Based Athletes
With the right variety of sources, vegan athletes can get enough protein. We have gathered practical protein planning principles for plant-based athletes.
How Do You Lower Body Fat Percentage? Healthy Ranges for Women and Men
Lowering body fat is about more than the number on the scale. We explain healthy ranges for women and men, measurement methods and the nutrition-training balance.
