Protein is one of the most talked-about nutrients in sport. It is also one of the easiest to oversimplify. On one side, there ...

This blog explores which carbohydrates are used more quickly than others. The ideal carbohydrate during exercise is rapidly emptied from the stomach, does not need digestion or is digested very ...

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.

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 ...

The study investigated the effect of an ‘oxygen-nanobubble beverage’ on physiology and performance in a small group of cyclists. The authors report a very large 2.4% improvement in performance in a 16 ...

There are countless times I have watched sports on TV and commentators provide their insights on the regulation of fuel use. “And then you switch to fat metabolism” is one of the commonly heard catch ...

Carbohydrate improves performance during long events (>2h) (Read more). Fluid intake can help prevent severe dehydration and also contribute to performance. But is it best to drinks sports drinks, ...

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), ...

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 ...

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 ...

The recently published UCI Sports Nutrition Project paper on road cycling provides one of the most comprehensive overviews to date of race nutrition in professional road cycling (1)(CLICK HERE). It ...

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 ...