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 ...

One of the most researched supplements on the market is creatine. Creatine combined with strength training has been shown to consistently help individuals gain more muscle mass, strength, power, and ...

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 ...

So, when supplement manufacturers talk about fat burners, they often talk about an ingredient that has been shown to affect fat oxidation in some way. So, for example, a study may have shown that in a ...

Sugar is a carbohydrate. The name carbohydrate indicates molecules built of carbon (carbo) and hydrogen (hydrate; water). It also contains oxygen. The general formula of carbohydrate is CH2O. In other ...

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 ...

Ketone esters have received a lot of attention amongst elite athletes but also in the media. Athletes have used ketones for the fuel they can provide, but there is increasing evidence that ketones act ...