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Best Sports Nutrition and Supplements Online Shops in Spain

Last updated: April 05, 20242 Comments

If you enjoy practicing any kind of sport, you probably know that nutrition goes hand in hand if you want to achieve good results.

I have a chef who cooks all my food, but supplementation (under the guidance of a sports doctor) is always a must when practicing sport at a serious level.

My main sport is padel, although I also do cycling, swimming and weights to complement that. To make sure my body can sustain all the exercise that I throw at it, I use supplements like protein shakes, vitamins and energy bars to keep going during long sessions.

As always, I try to find an online shop that can meet my supplementation needs as I don’t want to waste time physically going to shops to buy products every few weeks.

Bulevip

My search for the best sports nutrition and supplements shop in Spain led me to Bulevip. This is an excellent online shop that stocks all the top nutrition brands like Optimum Nutrition and Scitec. They also have other sports equipment like GPS watches and sports clothes.

What I like about Bulevip is their excellent customer care. You can chat with them through the site during office hours to clarify any concerns. Shipping is free as are returns, as they should be. Unfortunately, many online shops still make it difficult for customers by charging for deliveries and returns.

Another nice thing is that they like to include small gifts with every purchase. This is great for trying out new products, for example, along with my favourite protein shake I might be able to select a free packet of another flavor, and that way I can experiment with flavours without risking buying a 2.5kg pack that I end up not liking.

Visit Bulevip.com

MyProtein

MyProtein is another site that has caught my attention for its extensive range of products tailored to every kind of sports enthusiast. Renowned for their quality protein powders, MyProtein also offers a wide variety of supplements, including vitamins, minerals, and performance-enhancing substances designed to boost your workout. They pride themselves on their innovative product development, ensuring they’re always at the cutting edge of sports nutrition. MyProtein’s website is straightforward to navigate, making it easy to find what you need to support your training regime. They frequently run promotions and discounts, providing excellent value for money and making high-quality supplements more accessible.

Furthermore, MyProtein’s commitment to sustainability, with initiatives aimed at reducing plastic waste and improving the environmental footprint of their products, adds an extra layer of appeal for the eco-conscious consumer.

Visit MyProtein

Filed under: Expat life

How to Keep Score in Padel

Last updated: January 23, 2019Leave a Comment

So you’ve started to play padel but you’re not yet sure how to keep score? Here’s a handy guide to solve your doubts.

Match > Set > Game

Each padel match is made up of two to three sets. To win a set, you must win at least six games.

The games are scored starting at “love” (or zero) and go up to 40, but that’s actually just four points. From love, the first point is 15, then 30, then 40, then game point, which wins the game. If each pair has equally won three points (40-40), that’s called a “deuce”, which is, essentially, a tie. In that case, the following point won will be called “advantage” and if the same pair wins the next point they have won the game. If the point is lost the score will return to “deuce”. And so on until one side has won the two consecutive points which are needed to convert into a game.

The first pair to win 6 games, always with a minimum advantage of 2 clear games, will convert into a set. In the case of a tie (draw) at 5 games, the players will have to play two more games, to win by two games, for example, 7-5. However, if there is a tie at 6 games a “tie-break” independent point system will be implemented.

During a tie-break, the point system is numeric. The first side to reach 7 points, with a 2-point clearance needed at 5-5 and so on to win the “tie-break” and convert the set. A set ending in a tie-break decision will be won by 7-6.

The first player to serve in the tiebreak is according to the order of serve followed in the set. For the first point of the tiebreak, this player will only serve one point from the right side of the court. The players of the opposing team (respecting the previous order of service) will then serve the following two points with their first point being from the left side of the court. After this, the players will serve two consecutive points always serving from the left side of the court, until the end of “the tie-break” always respecting the aforementioned order of service.

A “tie-break” set will be won by 7-6.

The player of the pair that did not begin serving in the “tie-break” will start serving in the next set.

Note: in some amateur tournaments, to make sure matches don’t take too long, the advantage system is eliminated, so upon tying at a deuce, the next pair to make a point will win the game.

Determining Who Serves First

To determine who serves first, the umpire flips a coin. Whoever wins the toss gets to decide one of four things: that they want to serve first, that they want to receive first, which side of the court they want to start on (in which case, the opponent chooses who serves first), or that they want to leave the choice up to their opponent.

Whoever starts serving continues to serve until that game is over. Then the opposing couple will serve. Both couples have the right to choose which player from their couple serves first. Once that decision is taken, the serve order has to be maintained throughout that set.

The first serve is always from the right-hand side. It must be hit diagonally across the net and bounce within the lines that limit the receiver’s box. The return of serve is played and the ball is in play until one side wins the point. The following service is taken from the left and served diagonally to the right and so on alternatively.

Keeping Score

In competitive matches, the umpire is responsible for keeping score. Typically the score is also shown on an electronic scoreboard.

During non-competitive padel matches, the player serving is responsible for keeping score and shouting out the current score before every serve. When announcing your score, start with your score first, then your opponent’s. So if you have zero and your opponent has 30, say “love-30.” In the case of a deuce, if the server gains the advantage he can announce “advantage server” and if the receiver gains the advantage he can instead announce “advantage returner”.

Before the first serve in each new game, whoever is serving announces the score in sets. Say your score first, then your opponent’s. So if you won the first set, you would say “1-0.”

Of course, the rest of the players should also try to keep abreast with the score, as mistakes can be made. We’re all human after all.

I’ve played in matches where the server forgot to shout out the score before serving, resulting in wildly different opinions on what the score actually was. This can lead to arguments and time wastage, so it’s better to just shout out the score before serving to make sure everyone is in agreement and aware of the score.

Alternative Configurations for Amateur Tournaments

During amateur competitions, the organizers might also decide to assign a specific time frame for each match, typically 20 or 30 minutes. At the end of the time frame, the match is ended at the current score. The time-frame method is useful when the organizers want to make sure that everyone enjoys the same amount of play time, and thus avoid potential complaints from people whose matches were too short and hence feel that they didn’t get their money’s worth.

Another option you might encounter is to play up to a specific number of games. For example, the winning couple can be the first to win 4 games. This is ideal when the organizer wants to keep matches relatively short. The same benefit can be achieved with the time limit mentioned earlier, and I consider that to be the better option. The only advantage of this option is that mismatched couples can finish a match quickly and move on to a more balanced match. However, ideally, the organizer would have taken care of the mismatching problem beforehand.

Using Apps

One handy tool for keeping score in padel matches is to use an app on your smartwatch. I use the Tennis app on the Fitbit Versa, and there is also a Tennis scorekeeping app for the Apple Watch. In this way if you remember to mark each point you will have no doubts about the score at any point, and it also helps you keep the score in mind when preparing the next serve or return, which is a very important part of the mental game in padel.

Questions?

I hope this basic guide to scoring in padel was helpful. If you have any doubts or questions please leave a comment below and I’ll do my best to give you a definite answer.

Filed under: Padel

Smoked Salmon & Avocado Breakfast Sandwich

Last updated: November 17, 2022Leave a Comment

Here’s another quick and easy breakfast recipe that fits right into my ideas of a healthy diet. I love simple and nutritious dishes, and this plate packs a lot of protein and healthy fats together with a great dose of fiber to keep you feeling full throughout the morning.

What we’ll be making is an open sandwich (just one slice of bread rather than two) but you could easily make it a full sandwich if you wanted. In general, I try to keep bread consumption to a minimum due to my genetic makeup. Bread and other grains that are heavy on carbs are the quickest way for me to put on weight and that’s definitely not something I’m seeking at this point.

Ingredients

All quantities are for one serving.

  • 1/2 pack of smoked salmon
  • 1/2 an avocado
  • Olive oil
  • German bread (or any wholemeal substitute of your choice)
  • Pepper

Directions

Drizzle olive oil over each sandwich and use a knife to spread it evenly. Chop the avocado into small pieces and spread them over the bread. Finally, add the salmon slices and top that off with some pepper for added flavor.

A very nice variation to this dish is to add scrambled eggs and freshly cut herbs (chives work well). You can also try skipping the olive oil and using fresh lemon juice squeezed over the sandwich as the last step.

Toasting the bread is also a great variation especially in the colder months.

 

Filed under: General

How to Find Out Your Padel Skill Level

Last updated: September 11, 20224 Comments

Myself with padel legend Miguel Lamperti. Definitely a few skill levels ahead of me!

When playing in matches and tournaments you will be asked what padel skill level you have. You have to be honest with yourself and make your best judgment. Putting yourself in a lower level means playing with slower players and you will not enjoy yourself. On the other hand, placing yourself in a group of higher skilled players means that you will be a nuisance to other players and potentially ruin a match for another three players.

Here’s a handy padel skill level qualification PDF that explains the padel skill levels. Apart from being useful for joining tournaments and matches, it is also useful to keep these levels in mind when setting targets for yourself. You can, for example, set a target to try and advance one level every 6 months, and you will know exactly when you get there based on the information provided in this PDF.

Note that the PDF is in Spanish, so use Google Translate to change it to your language if necessary. If there is enough demand for it, I can translate it to English, just leave a comment below if you need that.

If you prefer something interactive, there’s a form you can fill in here and it will give you the level as a result.

The British Padel Ratings System (BPRS) has been designed to provide a standardised reference for all aspects of amateur and professional play. A variety of systems in the marketplace today, adopted by padel clubs, all encourage their users/members to arrange games – In order to avoid an array of standards it is encouraged that all systems throughout the UK utilise the same numeric-scale, categorising all players accordingly as shown below. This same system is also currently the most commonly used numeric-scale in Spain (1.00 to 7.00).

Another useful level guide is this one provided by the Guia Padel book, which is probably the best book about padel there is at the moment. Again, it’s in Spanish. I found it even easier than the other guide, and qualified myself as 3.5-4. There’s definitely a lot of progress to be made, but that’s part of the attraction of this sport!

Filed under: Padel

The Tony Robbins Morning Priming Exercise

Last updated: September 18, 20192 Comments

Here’s a textual description of the Tony Robbins morning priming technique. Tony uses this technique every morning and I’ve been trying it out myself for the last few weeks. It’s truly powerful.

There are three parts of three minutes each in this priming exercise.

Phase 1 – Breathing

Tony uses an adaptation of Kapalabhati Pranayama for his breathing exercise.

  1. Get in a comfortable, seated, position. Close your eyes.
  2. With your arms raised above your head, breathe deeply through your nose.
  3. Lower your arms and blow out through your nose as your arms are coming down.
  4. Repeat for 30 breaths.
  5. Rest for 10 seconds. Feel your body and any sensations.
  6. Repeat the set for 3 times.

Phase 2 – Gratitude

  1. Put your hands on your heart and feel it beating.
  2. Breathe in and feel the blood rushing through your body.
  3. Think of 3 moments or people that you can feel deeply grateful for. Feel what you felt and see what you saw, make it real.

Phase 3 – Goal setting

Focus on three important goals that you have for the next day, month or year. He calls it Three to thrive.

Will you try it out? Let me know how it goes!

If this doesn’t work for you, another breathing exercise I like is the one recommended by Dr. Andrew Weil. You can find more information about his 4-7-8 technique here and here.

Filed under: Thoughts & Experiences

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Jean Galea

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