Nutritional Recommendations for Water Polo

Water Polo is played in a pool that’s 30 meters long and 20 meters wide, with a minimum depth of 2 meters. Each team consists of 13 players, including a goalkeeper and 6 field players. A match consists of four quarters of 8 minutes each, excluding time for penalties, time-outs, or goals. The goalkeeper isContinue reading “Nutritional Recommendations for Water Polo”

Nutrition for Ultra-Marathons: Fueling Ultra Runners

Ultra-marathons, those races exceeding the traditional marathon distance of 26.2 miles (42.2 km), have been gaining popularity over the past few decades. These events challenge athletes to run long distances, often in extreme conditions and remote locations. Training and racing in ultra-marathons require not only physical endurance but also careful attention to nutrition. Nutrition for TrainingContinue reading “Nutrition for Ultra-Marathons: Fueling Ultra Runners”

Hydration & Athletic Performance

During exercise, our bodies sweat to keep the temperature from rising too much. As a result, we lose water through our skin and unless this is replenished, dehydration can arise. Dehydration is defined as a body fluid deficit of more than 2 % of bodyweight (e.g. a 2 kg loss in a person weighing 100kg,Continue reading “Hydration & Athletic Performance”