Pre-Sleep Protein for Athletes: What Are the Benefits?
Research suggests that 20–40 g of casein around 30 minutes before sleep can support overnight protein synthesis, although the role of timing remains debated.
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NUTRITION IN MOUNTAIN SPORTS: KEY CONSIDERATIONS
Mountain athletes must account for altitude, hypoxia, cold, higher energy and fluid needs, iron status, carbohydrate use and the practical limits o...
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Carbohydrates Before Exercise: Part IV
Practical guidance on carbohydrate loading and pre-exercise intake, including timing, food choices, sports drinks and performance-focused supplements.
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Anemia in Athletes: How Nutrition Can Help
How iron deficiency and anemia affect athletes, with guidance on hepcidin, dietary iron, carbohydrate and energy availability, and clinical treatme...
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Gut Microbiota: Why It Matters for Athletes
How the gut microbiota may influence health, exercise performance and training adaptations, with practical ways to support microbial diversity in a...
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Debunking Common Myths About Creatine Supplementation
The International Society of Sports Nutrition has reviewed frequent questions and misconceptions about creatine. This article summarises key points.
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Carbohydrates After Exercise: Practical Guide, Part III
Continuing with the series of “practical guide” posts about carbohydrates, in this third entry we will see that they are not only important during ...
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Alcohol: How Does It Affect Athletes?
What research says about alcohol, training adaptations and recovery in athletes, including the different implications of moderate and high-dose int...
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Carbohydrates: A Practical Guide, Part II
A practical guide to carbohydrate intake during exercise, with hourly targets by session duration and advice on combining carbohydrate sources.
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KETOGENIC DIETS: EFFECTS ON PERFORMANCE AND BODY COMPOSITION
Ketogenic diets increase fat oxidation but are not currently supported for improving strength or endurance performance and may compromise muscle-ma...
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Carbohydrates: Essential for Team Sports
Muscle glycogen is crucial for repeated high-intensity efforts in team sports, making carbohydrate intake important before, during and after matches.
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Caffeine improves performance… but is it the same for everyone?
Caffeine can improve endurance, strength and power performance, but responses vary between individuals. This article reviews habitual intake, biolo...
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