We all want to get fitter

13 July 2021
13 July 2021

We all want to get fitter

Especially now that the restrictions around the Corona have been minimized. What can you take into account?


We need proteins for muscle maintenance but also for muscle building. By exercising regularly you put stress on the muscles and you destroy them. By taking proteins, the body will repair the muscles again and your muscles will grow. With heavy strength training the muscles become thicker and with endurance training the muscles become longer. Proteins not only provide muscles, they also burn fat. Proteins also play a role in your bone system, making them stronger. Proteins come in vegetable form and animal form. Note: if you are vegetarian or vegan, you should eat more protein than is recommended (Factor 1,2). This is because the natural proteins are not completely broken down and absorbed.


Statement: carbohydrates are fattening. Wrong! Carbohydrates are an energy source for young and old. It’s about how many carbohydrates you take in and when. People who sit in the office all day and have little exercise should eat fewer carbohydrates than someone who works in construction. If you are going to run another 10 km in the evenings, a carbohydrate-rich meal will suffice. Carbohydrates keep your energy up and they also provide the glycogen stores in your body. This allows you to exercise for longer and your condition remains at the right level or even improves.

Lose your corona kilos?

If you want to lose your extra pounds, eat less than you burn. If you need 1800 kcal to perform, take 200-400 kcal less. The reserves are used when the energy expenditure is higher than the energy intake.

Eating healthier is not difficult.

A varied diet is important to get enough and the right nutrients. What is a daily routine for one person, becomes a hell of a job for another. If you want to work on a better condition and lose your corona kilos in a fun way, ODS-Vitaal has a nice offer for you. On the basis of a personal nutrition app you get to see what you should eat and what groceries are needed on a daily basis. It’s not a squeezed-out list of just products you might not like. We reverse it: you fill in the preferences, and we customise it for you.

Finally, my recipe for a delicious couscous salad.

Couscous, uncooked – 75 grams Canned chickpeas/glass – 105 grams Olive oil – 1 tablespoon (10 grams) Pomegranate seeds – 20 grams Parsley, flat, fresh – 4 grams Cumin seeds, ground – 0.5 teaspoons (1 gram) Coriander, ground – 0.5 teaspoons (1 gram) Pepper – 1 pinch (1 gram) Salt – 1 pinch (1 gram) Water – 105 milliliters (103 grams)

Take a look at my Facebook, where I put daily tips, tricks and recipes that give you a helping hand.
André Mostard is a sports nutrition coach and has been active in the sports world for more than 30 years. André regularly writes a blog for ODS Vitaal with good practical tips to feel good! Sportvoedingscoach André Mostard