Taking these post-workout supplements after your endurance training definitely makes sense
3 min read
Recovery is crucial for better endurance.
Julia-Sarah Hennig
Posts by Julia-Sarah Hennig:
3 min read 
HILIT – The Workout That Will Strengthen Your Joints and Boost Your Fitness
5 min read
High intensity for you. Low impact for your joints.
SUP yoga? Absolutely! Here’s What You Need to Know
4 min read
Zen meets surf.
The One Running Tip That Changed My Life
5 min read
Running Coach Reports from Personal Experience.
The 12 Biggest Running Myths You Need to Forget
6 min read
Prejudices About Running That You Should Leave Behind.
8 tips for improving your swimming technique
4 min read
Why the Seahorse alone isn't enough.
Why alternative training makes you a better runner
5 min read
If you want to run faster, then run less!
6 No-Brainer Ways To Eat More Vitamins Every Day
5 min read
Without eating the same boring salad, thankfully.
Why ultramarathons are easier than you think
4 min read
Surprising Reasons Why You Too Can Run It!
3 Ways to Build Habits and Stay Motivated
4 min read
Science says mental legwork keeps you consistent in the long run.
7 Moves to Help You Do the Splits
4 min read
I stretch, you stretch, we stretch.
5 Weight Loss Myths That Are Holding You Back From Your Goals
4 min read
Just say no to crash diets.
Is Calorie Counting Really Worth It?
7 min read
What to know about the popular weight loss practice.
First-time Runner? 4 Ways to Make the New Sport Stick
5 min read
Some people are born to run. It’s OK if you’re not one of them.
7 Exercises to Improve Your Running Technique
3 min read
Get faster and less injury prone—in just 10 minutes.
What to Eat After A Workout
4 min read
If you’ve recently begun working out, or you’re returning to your previous activity levels, you may be surprised about one side-effect: how hungry you’re getting! Makes sense. The body is into homeostasis, which means that it likes things in balance. When you get into a certain habit—doing light exercises a few days a week, eating […]
Bar hopping and weight lifting do not mix
3 min read
We're not saying you shouldn't drink. We're showing you what happens when you do, because it's good to know.
6 Moves to Get You to Pull-ups
3 min read
Pull-ups are the essential bodyweight exercise for your back. But many athletes — even pros — can’t eke out a rep. No matter how much upper body strength you have now, with enough time and effort, you, too, can get your chin above the bar. Here’s how. What’s the basis of pull-up training? There are […]
How to Take Body Measurements
6 min read
Whether you prefer to use measuring tape or a scale, these are all the ways to take body measurements as well as each of their advantages and disadvantages. What Are the Reasons to Take Body Measurements? If your goal is to lose fat or gain muscle, taking measurements is a good way to keep track […]
9 Surprising Tips For a Fast Recovery After Your Run
4 min read
These hacks will get you back on track.
A Quick Guide to Balanced Vegan Nutrition
9 min read
Already following a vegan diet, or want to get started, but still unsure how and if you can cover all your nutrient needs? Find out which micronutrients are particularly important for a balanced vegan nutrition plan and other useful tips! Raising awareness of your environmental impact, promoting animal welfare, the health benefits, or just getting […]
What to Eat Before, During, and After a Race
6 min read
Eat better = run better.
Here’s Exactly How to Breathe When Running
5 min read
Stitches in your side and out of breath? There’s a better way!
The Unexpected Mental Benefits of Running
4 min read
This is your mind on marathons
Mental Preparation for half-marathon
7 min read
Your run starts in your mind.
It’s (Half) Marathon Season! Get Ready for Your 1st Race with This Training Plan
8 min read
Be in your best shape at the starting line!
Does a Great Workout Partner Make a Perfect Partner?
4 min read
Getting sweaty is always more fun when you do it together!
Easy Running Plans to Ensure you Crush your First 30 Minutes, 5K, or 10K
5 min read
From beginner to pro runner!
Why You Need to Add Yoga Nidra to Your Routine
3 min read
Here's why this "yogi's sleep" is even better than actual sleeping.
15 Ways To Stay Meat-Free Evan After Vegan January is Over
7 min read
Turn your New Year's challenge into your new everyday!
The Best Warm Ups & Cool Downs For Runners
6 min read
These are moves you shouldn't skip.
An All-Encompassing Guide to Mobility and Stretching for Runners
8 min read
Run faster, longer, better.
The Most Effective Way to Burn More Calories—Without Even Thinking About It
6 min read
NEAT – a.k.a. non-exercise activity thermogenesis – is the natural way to burn more calories. No extra workouts, just extra feeling good.
8 Tried-and-True Motivational Tools to Make it Through Winter
5 min read
Feel like your get-up-and-go is getting-up-and-going into hibernation? Stay on the ball this winter! We'll show you how.
5 Easy Steps for Sticking to Your Workout Regimen
3 min read
For when the couch is calling to you louder than the gym.
Why a Pre-Workout Drink can Take Your Fitness to the Next Level
6 min read
Not feeling up for your workout? Boosters or pre-workout drinks can help you power through. Read on and learn what to look out for in a pre-workout drink, their key ingredients, and some pro tips.
3 Meal Planning Tips for Vegan Athletes
10 min read
What does the perfect vegan pre workout meal look like? Our 3 golden rules + tons of recipe ideas!
Healthy Holidays: 15 Simple Steps to Make the Best of the Holiday Season
7 min read
Holidays can be extra stressful. Here's 15 ways to keep things merry & bright.
Tell Me More About Alkaline Water & Why I Should Care!
3 min read
Go basic with a glass of alkaline water - but be careful. Find out what the benefits, and the dangers, of alkaline water are.
8 Ways to Lose Weight on a Vegan Diet
10 min read
Looking to drop a few pounds plant-based? We have you covered with tips, recipes, & workouts.
30 High Protein Foods to Amp Your Muscles
4 min read
Everything you need to know to feed your muscles exactly what they need
Busted! Get these 6 fitness myths out of your head ASAP
6 min read
Many people fear that strength training can cause massive muscle development. But you don’t have to look like a bodybuilder to reap the benefits from this form of training. This is just one of 6 common fitness myths we’re breaking down today at foodspring. Let’s get into it!
Go your own whey: Choose the whey protein that’s best for you
6 min read
Whey protein is a classic choice for your protein shakes. Learn the most important facts about using whey protein for your fitness goals.
Sleep, weight loss, and muscle gain: How are they connected?
7 min read
Muscle building and slimming are only possible when you get enough sleep. Sounds logical enough, but it’s also way more important than you might have thought. Find out more about how sleep, weight loss, and muscle gain actually work!
11 Reasons to Go Running in the Rain
6 min read
Warm weather is on the way out, but a bit of rain is no reason to skip your usual running session. In fact, running in the rain is a great opportunity to boost your immune system, mind, and confidence all at once! Keep reading to find out how to make running in the rain a […]
Vegan milk: Facts, tips, and all your options in one place
9 min read
Which milk alternatives are vegan? What is vegan milk made out of? Which one makes your coffee the creamiest? Let’s get into everything you need to know about plant-based milks!
What are Macros? Learn more about the nutrients your body needs
5 min read
What are macros? What kind of macronutrient balance is right for you? What do you need to consider when building muscle or losing weight? Let’s shed some light on the subject and explain why not all macros are the same.
Learning self-motivation – 22 tips and methods for more self-motivation
9 min read
Trying to eat healthier, exercise more, or incorporate other healthy habits into your daily routine? Well, we understand that sometimes that’s easier said than done. Fire up your self-motivation with these 22 tips and methods.
Autumn blues be gone! 11 tips to keep your moods up as the temps drop
7 min read
The days get shorter and right on cue your mood drops into the basement? That doesn’t have to be the case. With these tips, you can enjoy a golden autumn and start the winter with good cheer.
How to Use the WOOP Method to Accomplish Your Goals
9 min read
Ziele und Abnehmen erreichen mit der WOOP Methode: So funktioniert’s | Wofür WOOP steht und was das Erfolgsgeheimnis des mentalen Kontrastierens ist
Barefoot Running: Your Feet Are the Best Shoes
9 min read
Barefoot running is becoming trendy for good reason. If you’re curious about this type of workout, keep reading to find out why it can be beneficial and what effects it can have on your body.
Summer Meal Ideas to Stay Cool
5 min read
Survive the next heat wave with these foolproof tips. From can’t-miss ways to beat the heat, to mouthwatering summer meal ideas, you’ll never be caught out in the cold again this summer!
19 things to do when bored: You’ll never need to doomscroll again!
8 min read
How can you combat boredom? We can think of a few ways! With our 19 things to do when bored, you won’t even know where to start.
Save Time and Improve Your Life by Learning How to Say No
10 min read
Often find yourself in situations you don’t really want to be in? Then it’s time to learn how to say no! Our tips will help you stand up for yourself while staying empathetic and open.
Vegetarian BBQ: How to Grill In a Meat-Free Way
6 min read
Barbecued vegetables may get a bad rap, but they can be just as good—if not better—than your favorite grilled meats. Use our recipes and tips to turn your next summer party into a vegetarian BBQ.
10 things you can try when it’s too hot to sleep
5 min read
Summer is the best! That is, until you realize that all the heat doesn’t make it easy to fall asleep. We’ve compiled 10 tips to help you get a good night of sleep, even when it’s 40 degrees. Keep reading to find out how to stay fresh and rested even when it seems like it’s […]
Working Out on Vacation Without the Stress!
7 min read
Looking forward to a well-deserved vacation, but worried about your fitness goals? Don’t fret! It’s all about striking the right balance: with these tips, you’ll enjoy working out on vacation and get the recovery time you need!
A Quick Guide to the Low FODMAP Diet
6 min read
Is this diet right for you?
Cooling foods: 20+ favorites to cool you from the inside out
4 min read
Did you know that it’s possible to cool yourself down with the food you eat? Keep reading to find out what you can eat to stay fresh on hot summer days.
Hydrating Foods for Hot Summer Days
5 min read
Hydrating foods are the perfect summer food for any and all athletes. But why are they so healthy and which foods contain the most water?
8 Must-Try Tips to Help You Reach Your Goals
6 min read
In the fast lane to success!
What to Eat Before a Workout – Our Rules for 3 Goals
5 min read
Wondering if it’s better to eat pre or post workout? Here, we explain how fueling up before a session can give you the most energy, and what to eat before a workout for best results. Plus: Why your goals can change what you should eat beforehand, and tasty recipes to help you get exactly what […]
These 9 tips will turn up the heat on any vegan grilling experience
5 min read
Grilling season is upon us! Nothing like getting outside for the May Bank Holiday, firing up the grill, and enjoying some much-needed warmer weather. Vegan grilling is more than just tofu sausages and dry bread, we promise. Here are our tips, tricks, and recipes to give vegan grilling an unforgettable kick. And, of course, if […]
Vanilla Chocolate Shake
15 mins 
easy
Unbelievably creamy. Deliciously chocolatey. This vanilla chocolate shake tastes like a dream, and gives your muscles exactly what they need for muscle building success. Our Whey Protein is the perfect source of protein for your day, and for after your workout. Chia seeeds and coconut oil give you the valuable fatty acids to smooth it […]
Chocolate Berry Shake
15 mins
easy
This chocolate berry shake is a taste experience not to be missed! It has two luscious layers. The chia seeds give the shake a really fantastic texture. These power seeds start to grow and absorb liquid as soon as they touch it. Try it out for yourself.
Vanilla Raspberry Shake
10 mins
easy
Our premium protein makes this vanilla raspberry shake extra creamy and light. Whether you enjoy it before or after your workout, this delicious drink has the perfect whey formula to build muscle successfully. Be creative while doing good for your muscles!
Strength Training for Runners Made Easy
15 min read
Whether you’re an occasional runner, active hobby runner, or a competitive marathoner, strength training for runners will improve your health and performance. This article explains which muscles you should train, including two sets of the best strength and balance exercises for runners. The best thing is you don’t need a gym or a lot of […]
Bring mindfulness into your life and see the changes unfold!
9 min read
Feeling happier, being more productive, and improving self-esteem are totally possible with mindfulness. In this article, we break down what it means to practice mindfulness, how it can benefit your well being, and the easy ways you can gradually integrate it into your life.
Endurance Training Made Easy
8 min read
No matter what your goals are or what type of physical activity you prefer, endurance training is essential for feeling your best. If you’re not sure about the difference between endurance training and cardio, keep reading to find out everything you need to know and how to incorporate it into your life.
Pelvic Floor Exercises: 5 at-home moves to power up
6 min read
Think pelvic floor exercises are just for post-childbirth recovery? That couldn’t be farther from the truth! Without a strong pelvis, everyone starts to feel weaker. Strengthen your power center with our top 5 moves!
How to set up a home office in 7 steps
8 min read
Working from home can be both productive and pleasant, if you pay enough attention to your setup. Find out how to set up a home office with our seven tips and create a work-life paradise!
10 benefits a nature walk can have on your health
8 min read
A stroll through the woods is one of the best ways to really relax. And it can be so much more: several studies have revealed various positive effects of walking in the forest. Get ready to dive into some greenery with these 10 facts about the health benefits of a nature walk.
Savasana: More than just a nap!
5 min read
While savasana may not be very physically demanding, it’s a yoga pose you definitely shouldn’t skip. Here, we explain why it’s more than just a glorified nap, as well as all the benefits you might experience from incorporating it into your yoga practice.
Crow pose – For strong arms and perfect balance
5 min read
In crow pose, everything is upside down. Balancing on your hands with your feet in the air may seem unstable and complex, but it’s not as difficult as it appears. Here, we show you what it takes to achieve this advanced yoga pose, from the preparatory poses that will help you maintain balance on your […]
Wheel pose: Open your shoulders and your heart with a yoga bridge
6 min read
Wheel pose, also sometimes called a yoga bridge or bridge pose, is one of the most common yoga poses. Known to open the heart and upper body, it’s an asana that may help improve flexibility in your back. Below, find out all about how to do it and the intermediary workouts you can do to […]
Read this if you want to know how to journal but don’t know where to start
8 min read
Whether as a self-improvement or self-care tool, journal writing is on everyone’s radar. So what is it about journaling? Here’s an overview on the purpose of journaling, a ton of options for how to journal, and the power of words.
Strength Training for Women: The key to get your body feeling its best!
6 min read
Even though the free weights section of the gym is no longer exclusively full of men, muscle building and strength training for women is still relatively uncommon. A fear of bulky muscles can keep many fitness enthusiasts from exploring strength training and lifting weights. Even when it comes to reaching and maintaining your feel-good weight, […]
Locust Pose – What it is and how to do it
5 min read
Locust pose (salabhasana) is one of the best exercises for your back, whether you’re a yoga fan or not. If you’re concerned that the amount of time you spend at a desk may be impacting your back, this pose will help you feel your best no matter what. Find out how to do it below!
Digital Detox: 12 tips for a more analog life
7 min read
There’s no time like the present to think about putting down your phone and unplugging your life. Going on a ‘digital detox’ is a big trend at the moment, and it’s not hard to understand why. Now more than ever, many of us are spending more time on our phones than we care to admit. […]
Pigeon pose: do’s and don’ts
5 min read
Pigeon pose is one of the most common yoga poses because of how many benefits it can have. If you’re feeling stressed, inflexible, or tense, this hip stretch is an easy way to gently relieve your discomfort. Find out more below.
What to eat on rest days: 6 tips to maximize recovery
5 min read
The right nutrition plan for your workout-free days helps you reach your fitness goals faster. Let’s dive into why that is, what to eat on rest days, and what to avoid.
Yoga warrior pose: Increase your stability
7 min read
The various warrior poses are essential to most yoga practices because of the way they help develop flexibility and stability. Though they may seem straightforward, they’re surprisingly easy to do incorrectly. Here, we tell you all about the mistakes you might run into and how to correct them.
Valentine’s Special: A couple workout for you and your loved one
2 min read
Working out with a partner is twice the fun. That’s why we’ve created a special Couple Workout for you and your significant other. Download your home workout plan for free!
9 Simple Ways to Energize Your Days This Winter
6 min read
Wake me up when spring comes... sound familiar? Here's 9 great ways to fight off winter fatigue and meet the cold months with new energy.
Cobra Pose: Open up your chest and stretch your core
4 min read
The cobra pose is part of every yoga class. It’s the perfect exercise for your back. Let’s take a look at what it’s all about and see a step by step.
Upward dog: For looser shoulders and a relaxed upper body
4 min read
Upward dog is one of the most common yoga poses. It’s great for unlocking your back and counteracting the negative effects of sitting at a desk all day – provided it’s done correctly, of course. Here, we explain everything you need to know about the benefits of this essential asana.
High-Protein Vegan Foods for Your Plant-Based Lifestyle
9 min read
High-protein diets are often used as a one-size-fits-all solution to any nutrition issue in the fitness industry – even for vegans. But how much protein do you really need? What are some high-protein vegan foods? And is lots of protein always healthy?
Vinyasa yoga: A flow for the sport-minded yogis
5 min read
What is vinyasa yoga? Is it the right practice for you? Find out more about this dynamic style of yoga as well as a video to guide you through the process below. And just in time for National Yoga Day, too! Good news for yoga fans: This is the start of a series on yoga. […]
Muscle recovery after your workout: 6 regeneration rules
3 min read
Still not getting the results you want, even though you’re completing all your training sessions per week and giving it your all? Giving your body a chance to recover is the be-all and end-all of working out. No matter what your goals are: Your body needs a break to keep progressing. Here’s 6 tips for […]
Why am I not losing weight? Our experts discuss 8 common issues
5 min read
Encountering some difficulties on your way to your feel-good weight? We asked our nutrition experts to answer the question most of us have asked ourselves at some point: Why am I not losing weight?
The fat burner? L-Carnitine sources, effects & ideal dosage
3 min read
L-carnitine: Lots of people talk about it, but no one really gets into what it is. Let’s chat about the basics.
Work-Life Balance: 11 easy ways to keep office matters out of home, even when your office is at home
9 min read
Now more than ever as nearly all of us work from home, the lines separating “home” and “office” are ever more blurry. And that makes it more important than ever to keep a good work-life balance. It’s a key factor in your overall happiness. What exactly does it mean and how can you achieve it? […]
The Benefits of Swimming for Health, Fun, or Relaxation! Dive in!
12 min read
Swimming is a great way to improve your fitness level and general health. Here, we’ll tell you all about the benefits of swimming including what you need to know to get started.
How to boost your immune system: Try our 9 tips!
14 min read
Having a strong immune system can give you a buffer against frequent illness. Let us show you how to boost your immune system in all seasons. It all starts with a dose of mindfulness and a spoonful of the right nutrition.
The Benefits of Chia Seeds – A multi-faceted superfood
5 min read
Chia Samen & ihre Wirkung auf +Abnehmen +Sport + Gesundheit - Mögliche Nebenwirkungen - Die richtige Einnahme für eine optimale Wirkung
Field salad with fried sweet potatoes
20 mins
easy
A salad becomes an extra special sensory experience when you mix cold and warm components! Add some avocado or cook in coconut oil if you want to eat more healthy fats.
Nutrition Diary: Here’s how you do it for best results!
3 min read
Conscious reflection on your own eating habits can help to change dietary habits long-term. When it comes to achieving a physical target like muscle building or weight loss, the key to success lies in the right nutrition. If the amount of calories consumed or the ratio of individual nutrients are not right for the physical […]
Reverse Dieting – 5 tips to end your diet the right way and avoid the yo-yo effect!
9 min read
Eat more, weigh less? Diet with a normal calorie intake and without the yoyo effect? Reverse dieting promises exactly that. We’ve taken a close look at the trend.
Functional Training: These 8 moves are guaranteed to get you burning
12 min read
Though you might have already heard of functional training, you also might not know exactly what it is. In this article, we explain everything you need to know to incorporate it into your fitness routine, including the types of exercises it involves and how often you should train.
Foam Rolling: The top 5 foam roller exercises for home rollers
4 min read
Do you have sore or tight muscles? Foam rolling can help you release tension and become more flexible. Learn how foam rolling works and check out our favorite foam roller exercises.
Protein Powder for all your goals
4 min read
Protein powder is the easiest way to provide your body with high-quality proteins in a concentrated form. We’ll show you how you can benefit from taking protein powder and how to identify high-quality protein powders. We’ll suggest protein powders that are ideal for muscle building and for losing weight and explain the differences between them.
Exercising in the Heat: Keep your cool when the temps rise!
6 min read
While some enjoy a jog in the midday sun, many others prefer to take it easy when it’s sweltering outside. Feel like working up a real sweat – safely? We’ll tell you everything you need to know to keep exercising in the heat.
Healthy Nutrition Made Easy
5 min read
What is healthy eating? A healthy diet is the basis for a healthy life. It promotes performance and well-being and gives the body what it needs. Many illnesses can be prevented with the proper diet. Since everyone is different and everyone has different nutritional requirements, there is no general recommendation for a healthy diet. The […]
Finding the right running shoe: Which shoe’s for you?
12 min read
Which running shoe is right for me? How should the perfect running shoe fit? And how do I find out which shoe is the perfect fit for my foot? Our article will give you an insight into the running shoe jungle.
How does exercise reduce stress? Plus our 4 reasons to get moving when you’re down
4 min read
After every stressful day, you’ve got a choice: throw yourself on the couch with a sigh or shake it off with a workout! How does exercise reduce stress? Read on to find out why sports is the best way to relieve stress!
How to Start Jogging: Everything you need to know
11 min read
With warmer weather officially here, it’s the perfect season to go jogging. If you haven’t done it much, though, you might not know how to start jogging. In this article, we explain everything you need to know to get started, from whether or not it can help you lose weight and build muscle, to how […]
Yoga for Beginners: Here’s what to expect from your first session!
5 min read
Here we’ll show you what to look out for when you’re just starting with yoga. We have all the information on yoga for beginners, including what to expect before your first class and even some thoughts on YouTube videos so you can start right away!
Up with the sun? How to be an early bird
9 min read
Early risers live longer, are more successful, and are generally happier, so they say. What are the real benefits of getting up earlier, and when is it better to stay in bed? We’ll show you how to be an early bird – just read on…
5 muscle-building mistakes to avoid!
4 min read
Regular exercise and a diet adapted to your goals are not always enough to gain muscle. Our tips will help you to avoid simple muscle-building mistakes and develop strength in a sustainable and efficient way. That way you won’t simply reach your goals — you’ll exceed them!
Healthy Habits – Your path to a healthier lifestyle
12 min read
Healthy habits make a healthy lifestyle a breeze. Find out how to form healthy habits and break bad ones, and why these good patterns are the key to better health and happiness. Develop better health habits and share them with our community. No matter what your individual goal is, we’re here to help you to […]
Don’t cut your inner slacker any slack! How to motivate yourself to exercise – it’s all here
7 min read
You would love to exercise, eat a healthier diet, or simply improve certain aspects of your life. If only there wasn’t this inner voice whispering that the couch is quite comfortable too! With our 12 tips you will manage to overcome your inner slacker. Read on to learn how to motivate yourself to exercise, no […]
Basic endurance – how do you keep the pace for longer?
5 min read
Running, cycling, swimming, playing. With strong basic endurance, you can keep doing what you love longer (and faster!). Let’s explain how you can work on your endurance. Contents What is basic endurance? Why do you need basic endurance? How to train for endurance Other kinds of endurance Summary What is basic endurance? Basic endurance refers […]
After training: What to do and what not to do?
2 min read
After a good, strenuous workout, you may find that it’s not always easy to go back to normal life. That’s because what you eat, how you sleep, and how you live after your workout will all play a part in how you feel after a training session. These are our top three dos and don’ts. […]
Balanced Nutrition: Why It Makes Sense
3 min read
Tired of jumping from one diet to the next? With balanced nutrition, you can say goodbye to short-term success for your next beach holiday and focus on healthy eating.
3 Golden Rules for a Healthy Breakfast
4 min read
While there isn’t one perfect healthy breakfast that suits everyone, there are a few things you should know about making your first meal of the day a healthy one. Here, we explain everything you should keep in mind.
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