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 ...

Nutrition is an important part of race day, including breakfast before your race. Getting your race day breakfast right is important. Too much or the wrong foods can result in stomach problems. Too ...

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 ...

In a previous blog I explained the reason for the grams per hour recommendations. In a large number of studies there seemed to be only small differences between individuals in terms of the maximum ...

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 previous blogs we’ve discussed what sodium is and how it might be helpful during exercise. We’ve also discussed that the amount of sodium lost in sweat varies significantly from person to person.

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 ...

Continuous glucose monitoring (or CGM) is a body-worn “wearable” device that measures and displays interstitial sugar (glucose) levels. This technology has been used as a glucose management tool by ...

I remember that many years ago a review paper was published with the title: Is the gut an athletic organ? It hinted to the fact that athletic performance is very dependent on fuel and fuel delivery is ...

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 ...

Dehydration, if severe enough can slow you down. Drinking can prevent this, but if you need to drink and how much depends on your sweat rate. Therefore, it is useful to know how much you sweat and ...