Hara Papadopoulou- Sports Nutritionist

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Hara Papadopoulou- Sports Nutritionist

Just started training at the gym or already a pro athlete?Learn how to complement your training,achieve your goals &improve your health through nutrition.

21/10/2022

Μετρώντας αντίστροφα για το IRONMAN 70.3 Vouliagmeni, Greece αυτή την Κυριακή, ας δούμε 5 fun facts για τον θρυλικό αυτό αγώνα
With only 48 hours to go for the start of the IRONMAN 70.3 Vouliagmeni, Greece let’s remember 5 fun facts about this legendary event

25/04/2022

Creating a balanced light meal after a heavy eating/ drinking weekend:
🔋 Choose a carbohydrate-rich base for rapid energy release
💪🏻 opt for a high quality protein source (eg. organically grown eggs)
🥑 Add some healthy fats (ie. smashed avocado)
🍅 top up with colourful veg for a good vitamin matrix
Πως να συνθέσεις ένα θρεπτικό ελαφρύ γεύμα μετα απο το Πασχαλινό ΣΚ:
🔋Σαν βάση, μια καλη πηγή υδατάνθρακα για γρηγορη απόδοση ενέργειας
💪🏻Προτίμησε μια πηγή πρωτεΐνης υψηλής αξίας πχ οργανικά αυγά
🥑Συνδύασε με αβοκάντο ή ξηρούς καρπούς/σπόρους που ειναι πλούσια σε καλα λιπαρά
🍅ολοκλήρωσε με πολύχρωμα λαχανικά για επιπλέον βιταμίνες και θρεπτικά συστατικά

#υγιεινηδιατροφη #διαιτολογος

05/04/2022

Training and refuelling during Ramadan (swipe 👉🏻)
With the Holy month of Ramadan already started this weekend and many people wondering how this can affect their exercise and nutrition goals, I am reshaping a few tips that can support your nutrition planning and help you maintain your training load

01/01/2022

HP Nutrition wishes to all of you a
✨Happy New Year✨

filled with health, good food , many goals achieved and amazing moments with loved ones. Let’s make this a great year 🥂

#2022

16/03/2021

☕️Coffee and weight management☕️
If you are one of those people who have their food intake and exercise in check but still find it hard to maintain a healthy weight, this post is for you👊🏻

09/01/2021

“This year I want to eat healthy and/or improve my diet” is possibly the single most common goal for a lot of people ..

❌But, isn’t that a bit vague..???

☑️ Focusing on meeting one or more of the current National guidelines on food and diet (scroll 👉🏻) can be a great first step to break this humongous goal into smaller more specific achievements (and your resolution more successful)

👊🏻Which 1 or 2 goals would you choose?
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31/12/2020

2️⃣0️⃣2️⃣0️⃣well, you have been a crazy rollercoaster, to say the least!

But, despite all the challenges, sadness, tears and stress, before stepping into the new year it is good to reflect upon everything that 2020 also brought us. For me personally that included:

✨Opportunities to share back some of my knowledge and passion with many more people and helping them to reach their goals

✨The chance to be back into a classroom but this time in the position of educating students instead

✨Meeting new people and strengthening old friendships too - I can only be grateful for their support to get through this challenging year

✨A time to pause, take a step back and refocus on things that matter to me before setting my own updated goals for the future

✨A better understanding of own strengths and weaknesses and ways to accept and overcome the latter

✨Many unforgettable happy moments laughing my heart out

Wishing you all an amazing start of the New Year, taking only positive vibes and memories and letting go all the tough times and negativity of the past months

🎉2021- we are ready 👊🏻🎉
——————————————-
#2021

13/11/2020

Massive thanks to for the invitation to share my insight and experience on building a - and huge congrats to my fellow expert speakers, left me with a load of notes to revisit and definitely a better understanding of this topic 🤓
Big hug to everyone who joined and feel free to reach out if you have further questions after the recording 😉

26/10/2020

The answer to “I would love to have breakfast but I struggle with finding the time” 🤩
👇🏻
💪🏻Low fat Greek yogurt

🧠 A handful of unsalted nuts

🔋 A few pieces of your favourite seasonal fruit
Ready in under 5 minutes and can be eaten with one hand whilst the other one is on the mouse scrolling and clicking 😉

13/10/2020

Light lunch idea for a busy work day

➡️3 egg white omelette with mushrooms, asparagus and cherry tomatoes (you can use any vegetable that you have in the fridge to reduce food wasting)
Why egg whites?
Egg whites can be a good option as they are:
🔺good protein source (~4g protein in each egg white)
🔻low in fat, calories and cholesterol
©️convenient (you can find egg white cartons in most supermarkets - shake and use / no need to whisk them)
However,
❗️The egg yolks are good sources of Iron, B vitamins such as B12 and thiamin and fat soluble vitamins such as Vitamin D and Vitamin E
👉🏻If you are not getting enough of these nutrients in your diet, consider combining 1 whole egg with 2 egg whites or going for whole eggs alone
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09/10/2020

Making the most of a ☀️ morning after a few rainy days
📅If your training includes
outdoor workouts, checking the weather forecast can help you plan ahead and fit in your weekly workouts even during those gloomy winter months
What are your tips for keeping your motivation up? 👍🏻

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