When we recommend carbohydrate intake for the day, it is often expressed as grams per kg bodyweight. For example, for most sports this will be between 5 and 8 g/kg with values up to 12 g/kg on some ...

Creatine is a nitrogen-containing compound derived from reactions involving the amino acids arginine, glycine and methionine in the liver and brain (see blogs A and B). Alternatively, creatine can be ...

“Does REDs exist?” is the title of a paper we recently published (1). After many years assuming REDs was based on a solid evidence base, we started reading about the history and background behind the ...

The end product of glycolysis is pyruvate and this is the substrate (fuel) for aerobic metabolism. However, if too much pyruvate is available and cannot be removed fast enough by aerobic metabolism ...

In previous blogs we have discussed the role of protein intake for muscle protein synthesis. However, muscle contains many different functional proteins. While most research has focussed on ...

Excess fructose ingestion has been linked with various health problems including liver disease, insulin resistance, inflammation and certain forms of cancer. It has been suggested that liver problems ...

Oxygenated water has been a topic of interest for many years. Products appear on the market with impressive claims about health and performance. Most of it is pseudoscience, a lot of wishful thinking.

CGM is not new. But the technology has been improving dramatically over the last few years. It was first used in the field of diabetes in the early 2000’s but the devices were much larger, could only ...

The authors assessed studies that investigated differences between menstrual cycle phases in strength, exercise performance, and hypertrophy. The main conclusion from the authors was that there was ...

This blog on the 'Food first' approach outlines the contribution of whole foods and supplements to support health and athletic performance. Many athletes start building their sports nutrition pyramid ...

Good nutrition choices can support the health and performance of footballers, whereby the intake, type, quantity and timing of foods, fluids and supplements can optimise the performance and recovery ...

Sodium bicarbonate is ingested relative to body mass, with 300 mg/kg body mass (BM) considered to be the optimal dose for enhancing performance (though some studies have shown 200 mg/kg BM to be ...