Protein is one of the most talked-about nutrients in sport. It is also one of the easiest to oversimplify. On one side, there ...

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 ...

Vitamin D remains a recurring topic in sport because low vitamin D status is common in athletic populations, particularly during winter at higher latitudes, and because vitamin D has well-established ...

There are countless times I have watched sports on TV and commentators provide their insights on the regulation of fuel use. “And then you switch to fat metabolism” is one of the commonly heard catch ...

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 some papers the ones that show positive effects are called responders and the ones with the negative effects are the non-responders. It is argued that looking at averages has little relevance for ...

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 ...

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 ...

Protein synthesis underpins adaptations of muscle mass, muscle strength, and all other adaptations to training. Protein quality can be an important factor to increase protein synthesis. The quality of ...

Water and sports drink are thought off as drinks with great hydration properties whereas caffeine containing beverages such as tea and coffee and alcohol containing beverages such as beer are thought ...

Sodium is said to be important for athletes, and different arguments are used to explain why it is so essential. We will dive into the evidence a little more but the infographic below will already ...