My advice is based on recent, peer-reviewed science. I translate research into clear choices for each day and training session, so you can train with confidence, recover faster, and perform better.
My research background in brief
During my Bachelor's and Master's degrees in Human Movement Sciences in Maastricht, I investigated the role of nutrition in exercise. My PhD research in New Zealand focused on muscle adaptations resulting from training combined with protein intake. In the United Kingdom, I worked for six years as a university lecturer and researcher in sports nutrition, energy metabolism, and exercise physiology. I use that experience daily to make science translatable for athletes.
Science Bases
From study to schedule: how I apply knowledge
Fuel for the Work Required
I'll tailor your daily nutrition to the training stimulus you require. Intense days have different timing and amounts than easy days. This way, you'll make the most of every minute.
Timing a dosage
I specify per session how much and when you use proteins and carbohydrates, including practical options for before, during and after training.
Feedback and adjustments
I use weekly plans, check-ins, and measurement points to monitor the effects on recovery, training quality, and energy. We'll make adjustments together based on data.
Subject areas in plain language
Protein and recovery
How much protein you need and when is the best time to take it for optimal muscle protein synthesis and recovery quality.
Carbohydrate periodization
Vary the amount of carbohydrates wisely per training day for higher training quality and better adaptations.
Hydration and electrolytes
Practical guidelines for hydration during long or hot sessions, including simple plans for the road.
Supplements with evidence
When creatine, caffeine, nitrates, or bicarbonate are useful and when you should avoid them.
How I Weigh Evidence
I assess studies based on design, statistics, population, and practical relevance.
Meta-analyses and well-designed randomized trials carry significant weight. I view case reports and anecdotes as hypothesis-building. I address uncertainties and make choices that align with your context, sport, and preferences. Transparent and traceable.
Topics you can expect: carb loading for marathon and gran fondo, nutrition by phase for Hyrox, and linking lactate measurements to training zones and nutrition.
Publications and summaries
On my blog you will find summaries in plain language, including clear takeaways and examples for training weeks.
FAQ
Frequently asked questions about my scientific approach
Does this approach work for both recreational and ambitious athletes?
Yes. The principles are the same, but the execution is tailored to your goals, training volume, and available time.
How do you stay up to date?
I follow literature and professional conferences, discuss insights with colleagues and test new findings against existing practical experience.
Will I receive sources or summaries?
Where relevant, I link back to the most important sources and refer to my blogs with summaries in plain language.
How quickly do you expect an effect?
You often see improved recovery and more stable energy within a few weeks. Race-specific improvements follow as we refine nutrition and timing around intense sessions.
Ready to translate science into performance
Would you like to work without guessing with substantiated nutrition that suits your training week? Then we plan your intake today.