1. Everything you need to know about the different types of carbs


    Carbohydrates are the nutrients that provide our body with energy. Energy is essential to keep our body working, we need them to stay healthy. Carbs don’t have the best connotation to them. They are often seen as the malefactor in gaining those extra kilos. A carb-free diet is often suggested to lose weight, but is that even a good idea? When our body does not get enough carbs, it will produce itself, however, that’s where it goes wrong. For our body to make carbohydrates, it uses muscle protein, which causes muscle breakdown. An excess of carbs, on the other hand, has its bad consequences too. It can cause different diseases like heart- and vascular disease and dental problems. However, we cannot see carbs as a whole, there are different types of carbohydrates that have another kind of influence on our bodies. These are singular, dual and multiple carbohydrates. Only singular carbs can be digested by our body, therefore all other types of carbs get ‘cut’ into singular carbs by our body. Finally, all carbs get digested except from fiber.

    An overview of the different types of carbs:

    Singular carbohydrates

    Glucose is found in grapes and honey. This is the only carb that gets absorbed in our body from our nutrition, other carbs first need to be broken down to glucose. This sugar brings our blood sugar level up fast when feeling dizzy or unwell.

    Fructose comes from fruit and honey. It is twice as sweet as ‘normal’ sugar and is often used for sweetening lemonades and candy in factories.

    Galactose is a building stone of lactose and does not occur in nature separately.
    These sugars get absorbed into the body fast. They provide the body with a fast power supply and are therefore good to take in before practicing sports. It enhances your performance for a short time, therefore it is great for sprints, short distances and for energy refueling during a longer effort to keep your performance up for an extended period.

    Dual carbohydrates 
    Dual carbs are simply two singular carbs attached to each other. Just like singular carbs, they are easily soluble in water. Saccharose exists from glucose and fructose. It is often used in the household, think of ‘normal’ white sugar. Lactose is built from galactose and glucose. One liter of milk contains more or less 46 grams of lactose or milk sugar. Maltose only exists in beer and exists of 2 parts glucose resulting from the malting process

    Multiple carbohydrates
    Starch: built from several pieces of glucose and can be stocked in your body easily. Examples are potatoes, bread and rice. Glycogen: exists of many pieces of glucose and gets stocked in our bodies as a carb reserve. This gets broken down in case of necessity. Fibers are indigestible carbs, but are nonetheless important for our body. Insoluble fiber on the one hand provides a proper functioning of the intestines and lowers our cholesterol, while soluble fiber makes our stool soft and stimulates our intestines. Our carbohydrates can best be obtained by eating whole grain products, beans, vegetables and fruit. These multiple carbohydrates are of big importance for sustained efforts. Because of the low absorption in our bodies they provide us with spread energy over a longer period. It is recommended to incorporate Multiple carbohydrates into your meals on ‘game day’.

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  2. Interview with fight athlete Vincent Gloris


    Fight athlete Vincent Gloris has been fighting in the A-Class Thai boxing since 2013, the highest reachable level in the sport. Since then he earned the title of Benelux-champion -72,5kg. But that’s not all, with an elaborate track record and black belts in several fight sports, Vincent is a specialist when it comes to fight trainings and – competitions.

    We were curious about his training- and nutrition habits and got to ask him a couple of questions.

    How many hours do you train per week?

    It‘s difficult to put a number to that, it depends on the training camps. If I’m preparing for a competition, I’ll train 1 to 2 times per day. The exact duration of the training is difficult to tell because it depends on what kind of training I’m doing. This can be Thai boxing or boxing, but also HIIT training, crossfit, swimming,…

    Which diet do you follow in the preparatory stage?

    In Thai boxing we get divided into weight categories, a lot depends on that. To stay within the category, I have to eat less or more depending on my current weight. In general, I’m quite free in my nutrition because my body weight always stays around my required competition weight.

    Furthermore, I supplement my nutrition with Performance supplements for an extra good performance. To keep my vitamin levels on point, I use Vita VitesOmega 3Cal/Mag and Joint Support.

    For breakfast and for muscle repair after training I use Pure WheyPro 80 and Glutamine. While training, I drink Carbo Energizer and for an optimal repair after a tough training I use BCAA 6000.

    With light efforts and as a snack, at last, I go for a ProSnax bar.

    My favorite supplement is Recup Extra, my muscles repair the best after an intense training with this supplement.

    How do you prepare for a Thai boxing fight?

    In Thai boxing and fight sports in general, a lot depends on the contestant. During the training camp, the biggest part of the training consists of Thai boxing of course. Besides that, we go for trainings according to the strong points of the contestant. These can be strength training, explosiveness, speed, ….

    What is your secret to stay in shape?

    A lot of training, but also having fun with it! As long as you’re having fun, everything goes better and faster, don’t take training TOO serious.

    Do you have tips for starting fighters?

    Always keep your head up, even if you lose a fight or have a bad training! It’s part of the learning- and growth process you’re going through. With enough determination and the right attitude, you will get there!

    What does Performance Sports Nutrition mean to you?

    Performance Sports Nutrition, to me, stands for quality! Thanks to their many years of experience in the sport world, in many different disciplines, they gained a lot of knowledge. They used this expertise to bring GREAT products on the market, that can benefit every sportsman, recreational or professional…

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  3. The workout you can do at home

    Whether you are oh-so-busy, or not feeling like going to the gym today, no excuse is good enough to skip your daily exercise. We all have those days on which an extensive workout just can’t be the priority, but that doesn’t have to mean we should skip it all together. Therefore, we have selected some effective exercises you can do at home. Whether you make it a workout of 15 minutes, half an hour, or even longer is up to you… Here’s some inspiration!

    Single-leg Box squat
    Train your legs with your own weight and a chair as your only help. Stand in front of the chair, stand on one leg and sit down by bending the other knee. Next, stand up again and repeat the exercise 10 times per leg.

    Bench dips

    Time to put the coffee table to new use. Stand in front of the table, place your hands on the edge and place your feet flat on the floor. Lower your body until your upper arms are parallel with the floor. Press yourself up again and repeat in sets of 5 to 10 times.

    Yoga push-up
    Of course you can go for the classic push up, but if you want some variation in your workout, this is your exercise. You start by placing your hands and feet on the floor with your hips in the air. Next you move your hips downwards while simultaneously lifting your head up. Reverse the move to get back to your starting position and repeat 10 to 12 times.

    YogaPushup 1

    YogaPushup 2

    Sandbag exercises
    If you have a sandbag or other weights to your disposal, you can use these to make exercises like lunges and squats more effective. Other than the classics you can also do a Bulgarian split squat. Start by standing with your back towards an elevated surface of approximately 30cm and let one foot rest on it. Bend through your front knee until this upper leg is horizontal with the floor and the other knee almost touches the floor. Go back to your starting position and repeat 10 to 12 times per leg.

    Another exercise you can do with the sandbag is the Single Leg Deadlift. Hold the bag horizontally by the grips and keep it in front of you. Keep the knee your standing on slightly bent and bend your body to the front by the hips with a straight back. The other leg goes backwards for balance. Repeat 10 times per leg.

    To make those abs burn one more time you can close of with Russian Twists, again with your sandbag or other weights. Sit down on the ground and hold the bag with extended arms. Put your feet off the ground and move your torso together with the sandbag back and forth from left to right. Repeat 20 times.

    Which exercises do you usually do at home? Let us know in the comments and good luck!

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  4. The right supplements at the right time


    To get the best out of your supplements, it is important to know when exactly you should use them. The moment of the intake determines the effectiveness in building your muscles and their recovery. It is essential to have the right product knowledge. For beginners this is not always self-evident.

    To help a little, we made an overview that will increase the efficiency of your training sessions significantly.

    In the morning

    To get a head start, your body needs the right vitamins. Tough training sessions cause your body to need more of them. Therefore it is recommended to complement your nutrition with something extra to maintain your vitamin levels. This applies even more if you do not add a whole lot of fruit and vegetables in your diet. Vita Vites is a vitamin and mineral complex from our range that will be a good fit for this. Take two in the morning with a big glass of water.
    In addition to vitamins, it is even more important to start your day with a good breakfast. A shake of 30 gram Pure Whey with 300ml water or skimmed milk in combination with oatmeal, a banana, whole grain bread,… gives you the power you need to start your day full of energy. Our Pure Whey is available in 11 flavors. The body absorbs the proteins fast and it creates high levels of amino acids that encourage muscle building.


    In between meals it is also important to choose the right snacks. Choose both in the morning and in the afternoon for a Pro 80 shake. The formula of this protein is a combination of 50% calcium caseinate and 50% whey concentrate. These components each work differently, they are active at different times. Calcium caseinate digests slowly while whey protein digests fast.

    For those who are less of a fan of shakes, you can choose to replace a shake with a protein bar. Our Nutribar, Megabar or Prosnax are a good choice here.Iron

    Before workout 

    Not only what you take up after training is of importance, the right nutrition before training makes a big difference. However, it doesn’t stop there, extra supplements will make the difference in reaching your goals.

    Take 3 BCAA capsules, they will prevent muscle breakdown and ensure a better recovery after the training session. Add B-alanine for better and longer trainings, available in capsules or incorporated in The Bomb, a pre-workout formula also including Kre-Alkalyn, taurine, L-arginine and guarana. The Bomb enhances the power and intensity of the workout.


    After workout

    BCAA is just as important after the workout as before, take three capsules for a fast and full recovery. To reduce muscle fatigue after the training it is recommended to take 5 grams of Glutamine.

    Before bed

    To provide your muscles with a constant stream of protein, it is recommended to take in a protein consisting of 100% casein before going to bed. A Pro 90 shake gets absorbed slowly by your body and is therefore the best choice.
    Moreover is the Pro 90 a good supplement to solid food on rest days and moments you can’t eat for a longer time.
    The overview above is recommended in combination with your training schedule. However, if you want to focus on bodybuilding, other supplements should be added to it. Also keep in mind that your body needs other nutrients too, combine this schedule with a healthy and balanced meal plan.

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  5. Interview with IFBB athlete Kelly Van Looy

    IFBB Bikini Model Kelly Van Looy is what you call a Power Lady! Fitness and nutrition have central positions in her life, she gives it a lot of her time and effort. She’s 1.64m and weighs 52kg on season, 57kg off season. We were curious of her daily routines and how she prepares for bikini contests…

    How many hours do you train per week?

    I spend 7,5 to 8 hours per week at the gym for strength training. When I’m in preparation for a contest, I add 3 to 4 hours of cardio per week.

    What is your diet in the preparatory phase?

    I follow a strict diet, tailor-made for me by Rob Broeckx, from Fitstar Sports Nutrition, where I buy my Performance products and where I do follow ups of my nutrition plan. He prefers working with Belgian brands, because here the quality of supplements gets monitored well.

    I supplement my nutrition with Performance Supplements, these are essential for good results. Together with my coach Rob we determine which ones I need and are the best for me. When I prepare for a contest I use Whey Isolate, Amino Liquid, BCAA 6000, Fat Releaser, Fluid Fighter and Glutamine.

    When I’m not preparing for a contest I don’t use Fat Releaser and Fluid Fighter. Then, I like eating protein pancakes made with the Protein Pancake Mix or a Protein Crunch bar as a snack.

    How do you prepare for a contest?

    Extra cardio is very important for me at that stage. I don’t like cardio, that’s why I only do it when preparing for a contest. The last weeks before the contest I also go for a measurement checkup each week.

    Of course poses are also very important for bikini contests, I practice my poses every day. I recently started giving posing classes to enhance the confidence and skills of starting IFBB athletes.

    What is your secret to staying in shape?

    I share all my preparations and nutrition on my Facebook page, I’m an open book… I answer all the questions I get through Facebook.

    They often ask me how I do all of this… I can only say that you have to be determined, never give up! Always keep in mind why you started in the first place and what your goals were.

    Do you have tips for starting athletes?

    Like I already said, determination and motivation are the most important thing, you won’t get any results unless you give it your 100%. Everyone has a dip once in a while. Whenever my motivation is down I watch videos and photos of people I look up to. Watching videos of bikini athletes gives me an enormous boost, after that I’m ready to go for it again.

    What does Performance Sports Nutrition mean for you?

    I’m very happy to be a Performance athlete, to be part of the team. I have been using the products even since before I got sponsored by them, so it was a real honor for me when they agreed to sponsor me! The products definitely help me in getting good results.

    What is your favorite supplement?

    It’s difficult to pick one. Amino Liquid has always been my favorite because it really has a good effect and moreover, it’s the tastiest amino I ever tried. But then again, since I got to know the Protein Crunch, I’m crazy about those protein bars too, they are so good!

    I guess when I would have to choose, I would still pick Amino Liquid, because I use it every day.

    Who do you look up to?

    Another difficult one to pick… so many fitness girls! But Michelle Lewin is still my favorite, she is the whole reason I started training in the first place. I started off doing a lot of squats and training my legs, because I wanted a booty just like hers. It has become a bit of an addiction, so I love training my legs and butt the most. You can call it booty building ;)

    Kelly shares her nutrition and fitness tips on Facebook and Instagram, a fun source of inspiration.

    2nd place BIFBB nationals Bikini Fitness
    Participated in the European Championship IFBB

    3rd at Ironman & Ironmaiden
    Participated in Loaded Cup Denmark
    Participated in European championship IFBB Spain
    Participated Enercup Netherlands
    Participated in Belgian Championship

    2nd at IFBB Belgian Championship bikini

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