Gut health plays a crucial role in athletic performance, recovery, and immune support, with prebiotics and probiotics often ...

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 ...

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 ...

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 ...

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 ...

An alkaline diet, alkaline water, alkalising supplements are often promoted in the lay press as “healthy”. There is a whole movement that promotes an alkaline diet, claiming our current diet is to ...

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.

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 ...

The term “Fat burners” refers to a category of supplements. These supplements are claimed to influence fat metabolism in some way. Fat burners are generally believed to help people lose fat and they ...

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 ...