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Recovery Green Smoothie by La Holista

In time of nutritional depletion after a run, your system is at its most absorbent and this is the best time for getting the right nutrients in. For the perfect recovery drink, just add the following ingredients in the blender:  250ml of coconut water to he... Read post

Running Recipe: Homemade ‘nice cream’, by La Holista

After a long training session, we all feel like we could use a good treat. But if you are trying to get to your ideal race weig...

Carb-loading done right

Get ready for race day with this wholesome rice salad by Chiara Squinzi of La Holista

Nutrition – Energy Balls

To help you fuel for the trails we have a favourite running recipe from Kim Matthews, who says: “One snack I like making are en...

Running Recipe: Pre long run breakfast by La Holista

The best way to fuel a long run (longer than 1 hour) is to start with the right fuel in your tank. A good mix of slow release c...

Essential Nutrients and Minerals: Calcium

This month La Holista provide a run down on Calcium – how much you need and top plant sources to get it from. While there are n...

Nutrition with Christian – Immune Boosting Super Bowl

Welcome to our new nutrition section from Topas Executive Chef, Christian Milling. This month he brings you his Immune Boosting...

Topas Organic Pumpkin Soup

This month, Topas Exec Chef Christian Milling brings you the Organic Pumpkin Soup recipe our trail runners love at the Vietnam ...