James Hewitt – Performance Scientist Many of us try to dissolve the worries of the day in a pool of sweat on the treadmill or spin-bike, but growing evidence supports the idea that exercise can have a more long-lasting impact on our capacity to cope with stress. Stress can be emotional, physical or psychological, but...

Marathon running is no mean feat. On average, it’s around 3-5 hours-worth of pure grit (if you’re running faster than that then you’re a bit of a big shot…). During these 3-5 hours, your body goes through some serious challenges whilst hauling itself around the 42km course, and if you don’t pay particular attention to...

If you’re looking for an all in one power smoothie to fuel your mind and body for the day to come, you can do little better than the below recipe. It’s packed with goodness and can be made in under 3 minutes in a blender. It tastes delicious so get it in you and feel...

Over the last few weeks we have been writing about hydration and nutrition strategies for a multi-stage race. Today we look at how to tailor your nutrition to encourage recovery. Multi stage racing requires someone to push hard for a day and then do it again and again. The focus needs to be providing your...

WRITTEN BY CHRIS TAYLOR Chris is our Operations Manager. His interests include, and are limited to; ultra running, plant-based foods to eat whilst ultra running, and ultra running with dogs. In the last ten years, participation in ultramarathon events has grown by 345% worldwide (according to RunRepeat). In the same period of time, veganism has...

Have you ever wondered, “what should I drink when I exercise at the gym?”. The more we learn about nutrition, the more we are able to feed our bodies the right fuel to remain fit and healthy. There are so many products out there these days, and so many multi-coloured concoctions we see people inhaling...

There are so many things you can do (or use) to help improve your life. Often I get asked the main things I personally take advantage of when it comes to keeping happy and healthy. So, with that in mind here is the first of a monthly segment on the blog that will showcase 5...

The average Australian consumes around 14 teaspoons or 60 grams of free sugars per day. Recently the World Health Organization recommended that for optimal health we should restrict our added ‘free sugar’ intake to less than half of that, at just 6 teaspoons. But what is ‘free sugar’? Where is it found? An

You know those days when you just don’t get around to drinking three glasses of water, let alone eight! On the average sitting-around kind of day, that wouldn’t be such a problem, but add more activity – especially intense and prolonged activity – and dehydration can become an issue. Dehydration strikes when your body doesn’t ha

By Pippa Luakka – Medical Director Health takes different colours at various stages of human life. A child laughing and playing in the yard with his dungarees on, a person in his working age performing his long road cycling route and a senior citizen climbing the stairs to his apartment without any aids are all...

Welcome to a new year. You have probably set some resolutions for yourself, whether that’s written down, or just sitting in your head. Most people manage to keep those resolutions for only a couple of weeks. I want to share some ways to make those resolutions stick, by doing small things consistently. As a Health and Wellness...

Sweating; ‘eww’, ‘gross’, ‘smelly’, ‘embarrassing’, ‘unfit’. Here are just a few of the phrases you may hear if you’re dripping with sweat after a workout or on a hot day. Sweating has mostly negative connotations, however, very few people realise just quite how important sweating is for our body’s daily functioning and for

As a nutritionist to Formula 1 drivers, an important part of my work is to get clients to their optimal weight. ‘Optimal’ is the key focus here. I am not interested in getting drivers as light as physically possible, despite there being some competitive advantages to this. I am focused on getting them as healthy...

Running multi-stage ultra marathons often means being self-sufficient for days at a time. Freeze-dried or dehydrated food is therefore a necessary component of the multi-stage adventure. Lightweight, easy to prepare, and energy-dense, you’ll struggle to find a more convenient fuel source when running 250km in the desert, jungle, or mountains, esp

Athletes of all levels and different sports can suffer from gastrointestinal issues that can affect performance in both training and racing. In this text, we’ll focus on irritable bowel syndrome and the nutritional challenges it poses for endurance athletes. Exercise alone can lead to some uncomfortable side effects since it can alter blood flow

Many of us out there are probably having to adjust our training sessions at the moment to much more home-based workouts. Perhaps you’re loving it, or maybe it’s driving you crazy? There’s no arguing it comes with its pros and cons. For starters, we’re probably more flexible in our training than ever before (not in...

By James Hewitt Performance Scientist Do ultra-running CEOs and IronMan MDs represent the ideal for health and performance? At Hintsa, we have the privilege to work with a wide range of clients, across a spectrum of activity levels, from elite athletes to office workers. We regularly talk about the benefits of physical activity and encourage a

The Importance of Hydration Our bodies are extremely dependent on water for survival. A person can live up to 3 weeks without food, but only 4-5 days without water. Being our second need for survival after oxygen, water is simply the drive that keeps our general functions going properly. And that is the exact reason...

Training for your first marathon or triathlon? What you eat and drink can help you achieve your goals – or make them harder to reach. Here are some useful tips on how nutrition boost sports performance by top-level triathlete and nutritionist Kaisa Sali. Are you starting a new endurance hobby or have you signed up...

How Do Your Bodily Functions Alter During Hot Weather?   In general, the human body is pretty amazing at multi-tasking. Some of us can even rub our stomach while tapping the top of our head – hats off to you people, hats off. However, when exercising, especially during hot weather, our body has to prioritise...

Love exercising outdoors but don’t like the way heat waves and out-of-control humidity can turn a refreshing long run into a sweat-drenched experience? Me too. Here’s what you need to know about overheating and how to prevent it.But first it’s good to know why and how we overheat…Physical exercise causes the body to generate heat,...

Carb loading: What is it and how can it help with performance?   What is it? Carbohydrate loading, or ‘carb loading’, is a method widely used to increase energy available for endurance events. During exercise, our muscles use glycogen, or stored glucose, for energy. Carbohydrates is the easiest food group for our body to convert...

Fasted training is it right for you?   You may well have heard all sorts of different and contradictory views regarding fasted training; is it good or bad for you, does it help you to build up endurance or burn fat like never before to get those cheese-grater abs you’ve always dreamed of…? Well, we’re...

Although the benefits of a low-carbohydrate high-fat (LCHF) diet have long been touted by the likes of Arctic adventurers and extreme explorers, the concept first gained public traction in the early 2000s with the rise of fad diets (such as the Atkins and paleo). However, rather than fading into insignificance, interest in the LCHF diet and...

How to train indoors? How to maintain motivation when all races are cancelled? How to take all of this into account in your diet? You asked about training in the times of covid-19, we answered. HOW TO TRAIN INDOORS IF YOU’RE NOT ALLOWED TO GO OUTSIDE? Endurance training is easy indoors if you have a...

One of the most important parts of your preparation for a multi-stage ultramarathon is calculating and executing your nutrition and hydration plan well.   In this article we will touch on some good strategies to keep your body in good nick.   When taking part in a multi-stage race in a hot country, such as...

STUDIES HAVE SHOWN THAT INGESTING CARBOHYDRATES DURING EXERCISE BOOSTS PERFORMANCE. BUT NOT ALL CARBOHYDRATES ARE CREATED EQUAL, AND THE SOURCE AND ABSORPTION OF CARBS CAN MAKE OR BREAK YOUR RACE. WHAT ARE THE BEST SOURCES OF CARBOHYDRATES FOR ENDURANCE TRAINING AND WHY CAN HIGH-FODMAP SOURCES SUCH AS HONEY AND DATES CAUSE STOMACH ISSUES? Athletes

Nosht energy chews are formulated to supply energy, electrolytes and performance-boosting taste stimulants. And, of course, to taste fantastic. Here’s what’s in a chew:  NATURALLY TASTY AND NO ARTIFICIAL ADDITIVES We created energy chews that are so tasty you’ll want to eat them even when you’re not working out. And the best bi

Protein Balls are a simple, easy snack to keep on hand in the fridge for those times when you need instant fuel – and it also helps to keep your healthy eating regime on track during those times when you may be tempted to stray. These amazing, simple protein balls are super easy to make...

What is Overtraining? Highly motivated athletes are extremely susceptible to overtraining which can lead to physical, mental and emotional burnout. Overtraining can be defined as placing the body under a level of work or stress that it is unable to adapt to. The athlete experiences stress and physical trauma from training at a higher rate...

It’s that time of year again, the heat is here. Big time. There’s nothing worse than being too hot, especially in bed. While most of us have air-conditioning, for the few who don’t or are trying to save on their energy bills, here are some weird and wonderful ways to help keep you cool this...

Written by Katie Hickling Katie is an amateur ultra runner (emphasis on the word amateur — her words, not ours!) who, when not running, tries to fit in a career in financial services technology. Other interests are also known to include dogs, cricket, and writing Ultra X articles. I have been living with type 1...

Henry Howe — Head of Movement and Performance Running is perhaps the most accessible form of physical activity available to us and has been a saviour for many people during lockdown. There are so many ways in which running can make a positive impact on your life, so let’s discuss some of those to try...

Blackcurrants are not a commonly recognised fruit, they are rarely seen in your local supermarket and wouldn’t be the fruit that catches your eye next to those better-known blueberries. However, research into this little-known fruit is showing that they offer a cross-section of potent performance and muscle recovery gains for active people, in pa

Jonathan Graham – Performance Coach Low back pain is the leading cause of absence from work, and recognised as the leading cause of disability worldwide. In the United States, an estimated 149 million workdays are lost every year because of low back pain, with total costs estimated from 100-200 billion dollars. Furthermore, it is a...

Henry Howe — Head of Movement and Performance Toward the end of Jan, when we were planning to talk about this topic come April, the new year fitness boom was just about coming to an end — a time when enthusiasm started to wean and we all reverted back to our norms. Well, since then,...

It wouldn’t be too much of a sweeping statement to suggest that most roads are pretty much the same. Trails on the other hand can offer a huge variety. This is one of the beauties of trail running in fact. Each trail has its own unique terrain, but also its own unique challenges. If you’re...

The World Health Organisation defines health as a “state of complete physical, mental and social wellbeing, not merely the absence of disease or infirmity”. There is substantial evidence that now demonstrates that exposure to the natural environment is essential for physical, mental and social wellbeing. Increasingly a larger percentage of the

Staying hydrated We all know the importance of staying hydrated throughout the day – but are you sure you’re drinking enough to stay hydrated? Here are the signs that will tell you when your body might be dehydrated: 1. Headache A pounding head during the day is a sure sign that your hydration levels have...

10 years ago, at the age of 29, I was living what I thought was a perfect, healthy lifestyle. I did yoga every day. I surfed close to everyday. I ran often. I ate really well. I was fit and happy. But then I got a wake up call – I found out that I...

The average Australian consumes around 14 teaspoons or 60 grams of free sugars per day. Recently the World Health Organization recommended that for optimal health we should restrict our added ‘free sugar’ intake to less than half of that, at just 6 teaspoons. But what is ‘free sugar’? Where is it found? And, how can...

Sleep; what a wonderful thing. It’s our decompressor, our rejuvenator, our life-support. It’s a crucial part of every person’s lifestyle, even more so for the physically active amongst us. Roger Federer claims to sleep for almost 12 hours a night! Now, we’re not saying this is what you should aim for, no, we all have...

Dehydration in winter Just because it’s no longer scorching hot outside and you’re not sweating like a parent during schoolies, doesn’t mean you can’t experience dehydration. Even the initial stages of dehydration can bring headaches, make you lethargic, give you dry skin, chapped lips and even constipation. It’s not good news no, so it�

Say No to Dehydration! Cycling in the hotter months can be tough; you have to get up at the crack of dawn to try and beat the worst (or best?!) of the sun, but often after just a short while on the road, there’s no escaping it. It beats down on you and it doesn’t...

It’s not uncommon to see athletes sipping on neon-coloured drinks these days. And maybe you’re wondering ‘what if we all tried these bright-looking beverages, would we too would be able to give a Bolt-esque performance, or challenge Phelps’ 100m freestyle time, or maybe break the 2-hour mark for a marathon?’ Maybe, but unlikely… Whilst

Why do I need Electrolytes? Feeling more tired than usual? Experiencing muscle weakness, headaches, cramps? If you answered yes, you may be suffering from low levels of electrolytes in your body. You heard that right! Much of what you know about electrolytes may have been from sports-related ads, but in truth, people from all walks...

No one likes having a cold, let alone the flu, but generally, the healthier you are the quicker you recover. Inspiration right there hey? But seriously, if you’re unlucky enough to get ill, all you want to do is to get better as quickly as possible. It’s a no brainer, and that’s why you should...

Full of plant-based protein and gut-friendly energy, nosht salted protein bites are perfect for long adventures or as a healthy snack in everyday life. Salted Protein Bites are one of our first and most beloved products. They were developed to match a need for stomach-friendly, slow-release energy in an easy-to-eat format. Since most of the...

WHEN SHOULD YOU HAVE A SPORTS DRINK INSTEAD OF WATER? WHAT’S THE DIFFERENCE BETWEEN AN ISOTONIC AND HYPOTONIC SPORTS DRINK? HERE’S WHAT YOU NEED TO KNOW WHEN YOU’RE CHOOSING THE BEST SPORTS DRINK FOR RUNNING, CYCLING AND OTHER ENDURANCE SPORTS. In the course of everyday life, you lose about two litres of water per day...

In the uncertainty we are all facing as one by one cities and countries around the globe start to shut down, we need to do our best to normalise the situation we find ourselves in and take every day as it comes. Working from home is now the new norm, social distancing is our new...

CBD Oil For Ultra Runners: What Are The Benefits? In recent years, CDB oil has been popping up more and more regularly across popular media. It seems to be a key ingredient of an ever-increasing number of sports recovery products and has now hit the ultra running scene. Purported benefits include better sleep, faster recovery,...

Competing in an extremely hot environment is not only physically grueling but overheating is a serious risk which needs to be planned for. Hot climates can lead to mild performance impacting problems like heat cramp or exhaustion but also more severe conditions such as heat stroke, when the bodies mechanism to control its own temperature...

Yoga practices such as asana enable us to feel there’s something animating our physical form. Yoga practices such as mediation enable us to watch our minds think, to realise that we must be more than the mind, if we can sit back and watch it generate thoughts. This is the power of these practices. They...

For many of us, 2020 is shaping up to be a year that no one could have ever anticipated, with the COVID-19 crisis forcing us to change lifestyle habits and adapt to new routines. Fortunately, the great outdoors hasn’t gone anywhere and exercising, including walks and hikes, are one of the few approved reasons you...

By Hanny Allston As a performance coach specializing in trail and ultra-distance running, I am frequently asked about the use of caffeine a supplement to performance. With almost every sports nutrition brand providing caffeinated options, from gels to chews to beverages, I believe it is important to address the question – to caffeine or not...

By Michelle Hemley ‘Coming back’ to running after extended time off is one of the hardest things you can do as an athlete. It doesn’t matter if your break has been due to illness, injury, pregnancy or simply taking some time out with different priorities, returning to training and racing is HARD, both physically and...