Reducing Travel Fatigue and Jet Lag in Athletes
Practical strategies for athletes to reduce travel fatigue and jet lag, including sleep timing, light exposure, hydration, meal choices and in-flight movement.
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Protein and Plant-Based Diets for Athletes
An evidence-based comparison of plant and animal proteins, with guidance on amino acids, total protein intake, food combinations and plant-based sp...
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Carbohydrate-Electrolyte Drinks and Hydration
How carbohydrate-electrolyte drinks can support hydration during endurance exercise, including the roles of concentration, intake rate and intensity.
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Maintaining muscle mass during an energy deficit: the importance of protein
Many people enter periods of calorie restriction for health, body composition or performance reasons. This article reviews the role of protein.
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Which Form of Creatine Is Most Effective?
Creatine monohydrate remains the best-studied, most effective and economical form, with strong evidence for bioavailability, stability and safety.
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Beef Protein for Lean Mass and Muscle Strength
What a systematic review found about beef protein supplements, lean mass, strength and total protein intake compared with placebo and whey protein.
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Frequent Carbohydrate Intake Delays Fatigue in Runners
A study comparing frequent and single-dose carbohydrate intake during prolonged running found delayed fatigue, lower perceived exertion and reduced...
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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 remain...
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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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A Highly Effective Aid: Caffeine
Caffeine can improve strength, endurance, power and alertness, but dose, timing, source, tolerance and individual sensitivity shape its effects.
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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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Menstrual Cycle and Athletic Performance
What systematic reviews say about menstrual-cycle phases and women’s strength or endurance performance, plus practical monitoring considerations.
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