Over the past decade, sports nutrition has quietly become one of the most technologically driven areas of performance support ...

The World Health Organisation (WHO) have advised that a diet high in free sugars can be harmful to health as it is associated with dental decay and may lead to excess consumption of energy (calories), ...

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 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 ...

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 ...

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 ...

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 ...

Carbohydrate intake during exercise can enhance endurance exercise performance. But some practical questions like: what is the best pattern of intake? have not been addressed. Carbohydrate intake ...

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 ...

Now we have come to the blog that puts it all together and talks about the recommendations for carbohydrate intake during exercise. First it is essential to know what the goal of an exercise session ...

There are many discussions in sport, and people disagree on many topics, but one thing everyone seems to accept as common knowledge is that electrolytes are important. At the same time, it is also ...