Gut health plays a crucial role in athletic performance, recovery, and immune support, with prebiotics and probiotics often used to enhance these outcomes. However, there is growing interest in ...

Muscle cramping during exercise is a common problem among athletes that involves sudden, involuntary and painful muscle contraction during or after exercise. The occurrence of cramps is quite ...

Ketone esters have received a lot of attention amongst elite athletes but also in the media. We covered the potential role of ketones in these previous blogs (effects on glycogen and performance and ...

Sodium is the most talked about electrolyte... it is often talked about in relation to hydration but what exactly is it and what exactly does it do? Sodium plays a role in fluid balance, absorption of ...

In a previous blog we explored how underrepresented women are in scientific research and we recommended that we need more studies in female athletes. However, research is slow, and takes time.

Caffeine is both a drug and a nutrient. A cup of coffee in the morning is used to wake up a cup in the evening is often used to work or study late. Athletes often use it to improve endurance ...

Caffeine is used by many athletes due to its potential as a performance enhancer. There is a substantial amount of scientific evidence to support this. How you get the caffeine into the body can vary.

Guidelines 10 years ago stated that carbohydrate intake during exercise should be 30-60 grams per hour, this developed to intakes of 90 g/h in some situations, but recently a paper was published that ...

The studies by David Costill in the late 1970s (2) showed that caffeine can increase the mobilisation of fatty acids from their stores. Fat is stored in several tissues but mostly in adipose tissues.

In a previous blog Not all carbs are equal we saw that some carbohydrates are used more rapidly than others, but no carbohydrates are used at rates higher than 60 g/h. Why is this? Why can you not use ...

HMB has been shown to stimulate protein synthesis in cells in vitro. This means that it seems to work in a petri dish, as we have discussed in a different blog. Similarly, some studies have provided ...

The schematic above demonstrates that if you spend all your time and energy on supplements, and the focus on meals to support your athletic goals comes as an afterthought, you may be building a ...