Vitamin C for Athletes: What Is It Useful For?
Vitamin C supports antioxidant defenses, immunity, collagen synthesis and iron absorption, with targeted supplementation potentially useful during demanding training or deficiency.
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Carbohydrates to Improve “Durability” in Endurance Sports
Durability is the ability to limit performance decline after prolonged exercise. This article reviews how carbohydrate availability and intake can ...
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Benefits of Collagen Protein for Connective Tissue
Collagen protein may support connective-tissue and tendon synthesis, especially alongside resistance training, while whey better supports muscle pr...
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Vitamin D in Athletes: Benefits Beyond Performance
When evaluating the quality of our diet, we often focus solely on the number of calories we consume and the proportion of macronutrients, that is, ...
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Nutritional Strategies to Optimize Injury Recovery
Energy and protein intake, carbohydrate and fat quality, and selected supplements can help preserve muscle and support recovery from sports injuries.
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Fueling Strategy for a Four-Hour Marathon
Plan a four-hour marathon fueling strategy around individual effort, gastrointestinal tolerance and carbohydrate intake, with two practical race-da...
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Supplementation with Nitrates and Physical Activity.
The sources of nitrates that we obtain through common foods such as spinach, arugula, celery, and beetroot, or through the intake of dietary supple...
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Does Protein Source Matter for Athletic Performance?
How plant and animal proteins differ in digestion, amino acids and leucine content, with practical guidance for meeting athletes’ protein needs.
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Creatine Supplementation: Benefits Beyond Performance
A review of creatine beyond exercise performance, including emerging evidence on cognition, mood, muscle preservation, metabolic health and healthy...
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Nitrates to Improve Cognitive Performance
Nitrate supplementation may improve cerebral blood flow, reaction time and cognitive performance, although results remain mixed.
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Nitrates in Endurance Sports
It is known that the consumption of nitrates directly affects an improvement in performance thanks to their metabolization into nitric oxide, which...
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Post-Exercise Recovery: Practical Use of a Recovery Formula
The goals for optimizing post-exercise recovery in athletes must comply with the framework of the nutritional strategies of the 4R: i) Rehydrate, r...
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