The Fitness Freak

I had the pleasure of hosting an awesome bunch of athletes post Comrades Marathon in a general discussion around experiences, training, racing and nutrition. Give it a listen 👍

Master the Comrades Marathon (+- 90km) with these unbeatable tips On the back of the 2023 Comrades, Mark Wolff hosted a group of athletes. Don't miss this informative open discussion. Hear general race experiences, endurance lifestyles, training and nutrition tips, among other things. We learned a lot from each other, and you will too.

When it comes down to race preparation athletes are all about the training never the nutrition around it. It is often an after thought. However its not just nutrition in and around the training an athlete should be focussed on its also the daily nutritional intake from waking up all the way to bed time. It plays a vital roll in maintaining an energy balance, supporting the recovery process, and keeping that immune system in check....

STRUCTURED FUELLING – FAILING TO PREPARE IS PREPARING TO FAIL When it comes down to race preparation athletes are all about the training never the nutrition around it. It is often an after thought. However its not just nutrition in and around the training an …

A common mistake among athletes......weight loss vs performance......

ARE YOU IMPAIRING YOUR ATHLETIC PERFORMANCE BY TRYING TO FOCUS ON WEIGHT LOSS? After more than two decades in speciliaizing with athlete nutrition I still constantly come across the same mistakes athletes tend to keep making over and over again. UNDEREATING Most people unders…

Had the pleasure of chatting on Jesster Radio podcast show all things health, performance, nutrition longevity related check it out here

Unlocking the Key to Longevity. Mark Wolff 32Gi Sports Nutrition founder, Rapid Recover founder, Sports Nutrition & Physiology Expert, Endurance Coach , Motivator, Fitness Freak, Wellness Mentor, Tria...

Power your Race (with these ultimate pre-race meal tips) Your Race Day has arrived! Now what’s the most important meal of the (race) day? Breakfast of course (or your Pre-Race Meal)! In Episode 10 (our final one) of our Ultra Marathon Nutritional Series, Mark Wolff tells how to handle this key fuelling point. Start strong and keep powering through your ...

Carbo-loading may destroy your race (but we’re here to help!) There’s a number of vital things that need to be taken into account in race week. Number one, sleep is so important. Sleep equals better performance. Next we’re going to touch on nutrition. Nutrition is so vital. Keep the junk out, don’t consume it. You want to make sure that your digestive sy...

How to avoid catastrophic taper weight gain In Episode 8 of our Ultra Marathon Nutritional Series, learn some VITAL event taper nutrition tips, including…how you HAVE TO taper calories to match your training, how the last thing you want is to be heavier on Race Day, and that you NEED TO eat foods that will help (not hinder) your race!

4 Steps to Recover like a Pro When it comes recovery, The Fitness Freak, Mark Wolff looks at four main aspects. The first is MPS or muscle protein synthesis. Number two, blood sugar stabilization or glycogen replenishment. Number three, rehydration (or hydration), and number four immune system recovery.

Nail your next event with these hydration musts! All you need to know about hydration (and how getting it wrong will wreck your race!) There are 3 key things we show you in this video. One, how to determine how much fluid you lose during exercise. Two, what to drink & the risk of over hydration. And three, pre-hydration & en route hydration option...

Don't forget to feed! Maximise performance by splitting calorie intake How do you stabilise your energy system during exercise? It's quite simple. Clock feeding or drip feeding, is more frequent feeding. And if you feed a little bit more frequently, you won't get such big peaks, and you won't get such big drops. As an example consume 20g every 20 min, to get in 60g of....

Carbs per hour required to fuel your Ultra Marathon How many carbs per hour do you need? Number one, you need to look at what keeps your energy levels stable during a training session. And number two, you also need to look at what your tolerance levels are. And the way to do that is to build up the volume of carbohydrates over time and see what that....

How to know what (if any) fuel to take for your session There’s a number of factors that need to be taken into account. Firstly, the time that you’re going to be training. You need to then take into consideration - the duration of that session, how long is that session going to be, and also the intensity of that session.

A BIG mistake people make close to Comrades Marathon Video 1 of a series helping you to tackle pre-exercise nutrition, training nutrition, post-exercise recovery and nutrition, immune system recovery nutrition, hydration, as well as leading into race day, and making sure that you have the best possible race day ever. Includes trying to lose weight to....

Just a chilled 3hr aerobic spin to kickstart the weekend.
What was your pleasure for the day?