Beta-Alanine Supplementation Guide
There are different physiological factors that produce the appearance of fatigue during the performance of physical exercise and they considerably limit sports performance.
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Antioxidants and Performance: What Does Science Say?
When we hear 'oxidative stress,' it is normal to tend to associate it with something negative. How many times have we heard that actions like smoki...
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Can Omega-3 Help Athletes Reduce Infection Risk?
What research says about omega-3, exercise-induced immune changes and respiratory infection risk in athletes, including practical supplementation t...
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How to Maximize the Effects of Creatine
How carbohydrate co-ingestion and exercise timing may influence muscle creatine uptake, plus evidence on taking creatine before or after training.
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Consequences of Low Energy Intake in Athletes
Prolonged low energy availability can harm athletes' health, recovery and performance and may lead to Relative Energy Deficiency in Sport.
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Nutritional Strategies for Marathon Preparation
A practical guide to carbohydrate loading, food choices, hydration and pre-race meals during the week and 24 hours before a marathon.
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Omega-3 Fatty Acid Supplementation in Physically Active People
This evidence review examines EPA and DHA requirements, dietary sources and omega-3 supplementation in physically active people, including potentia...
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Gastrointestinal Problems During Exercise: Prevention Guide
Common causes of gastrointestinal problems during exercise, their effects on performance, and practical prevention strategies involving diet, hydra...
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Nutritional Supplementation Guide for 10K Races
An adequate nutritional and supplementation strategy can be decisive for the performance in any sports discipline. However, strategies vary accordi...
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Marathon Fueling Strategy for a 3-Hour Finish
A practical marathon fueling plan for a three-hour finish, covering carbohydrate loading, race-day intake, aid-station timing and gut training.
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ANTIOXIDANT-RICH FOODS: A USEFUL RECOVERY STRATEGY
Antioxidant-rich plant foods may support recovery during demanding training periods without the drawbacks associated with high-dose supplements.
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Intra-Competition Caffeine as an Advanced Tool
Caffeine is undoubtedly one of the supplements with the most scientific evidence for increasing performance in various sports disciplines. Its inta...
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