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Often, athletes need the extra push to perform at their highest level.

They consume more calories and more food than an average person typically would.

The ideal diet consists of ALOT of :

. protein to help build muscle mass and avoid muscle breakdown.

. carbs and fat to fuel up the body and improve overall mental and physical performance.

However more calories and more food can often damage to the body’s digestive system.

And yes, most of 'my athletes' face digestive issues, as well as muscle damage and soreness, which is normal...

After a workout, muscles develop micro-tears, soreness tends to follow, which can slow down the training progression process.

Most athletes need extra help on that.... what, when and how they digest/absorb the food they consume. Every meal should contribute towards overall performance.

Here is a quick recipe for a pre / post workout & why it's a great option
for you or your athletes (should be tweaked depending on sport, timing & objective of course)

THE PINEAPPLE Apart from it’s enzymatic benefits - which reduces strains, sprains, pain & inflammation (kinda important for post workout recovery) (see previous posts on bromelain).

. it’s also a great source of VITAMIN C! Not just great for boosting your immune system

. it helps repair, maintain cartilage & bones

. accelerates healing

. promotes balanced inflammation response post work out

. promotes tissue growth, especially when paired with protein

. all the above are huge benefits for an athlete


Vitamin C is crucial for healthy adrenal glands, keeping stress hormones stable…

This may seem insignificant, but by keeping stress levels balanced you will perform/recuperate better (whether you are an athlete or not).


The pineapple plant contains a good amount of carbs - for quick & healthy energy pre or post workout.

But also important electrolytes such as calcium, magnesium, potassium.

vitamin A, vitamin K, B vitamins (which help increase blood flow).

And … Choline, an essential nutrient that positively affects your brain and weight loss!

I'm the smoothie queen - Say hello to the Pina Colada Smoothie

Mix these in a blender


  • 150ml coconut milk

  • 150ml of coconut water

  • 2 raw eggs**

  • 2 tablespoon coconut oil

  • 160gr pineapple frozen (fresh is ok too)

  • 1/2 banana frozen

  • ½ teaspoon vanilla extract or/and cinnamon*

  • 3 tablespoons chia seeds*

  • 3 tablespoons honey*


**Eggs can be replaced with 15-20gr of protein powder or collagen.

. The electrolytes in coconut water help regulate fluid balance, prevent dehydration and ensure proper muscle function.

. Banana’s promote muscle function/contractions and prevent cramps. They're also easy to digest and can slow the absorption of sugar in the bloodstream

. Eggs offer a host of healthy nutrients. Egg yolks are a good source of protein, vit A and choline, which promotes brain function - like memory & communications between brain cells.


To make bromelain’s effects even more powerful, combine it with other compounds, such as quercetin rich foods (blueberries), ginger, cinnamon, mint, or cucumin (the active ingredient found in turmeric).



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