Gut health plays a crucial role in athletic performance, recovery, and immune support, with prebiotics and probiotics often ...

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 ...

One of the most researched supplements on the market is creatine. Creatine combined with strength training has been shown to consistently help individuals gain more muscle mass, strength, power, and ...

In 2003, we discovered that certain combinations of carbohydrate could be absorbed faster in a sports setting. Before this discovery it was believed that the maximal amount of carbohydrate that could ...

The fourth edition of the textbook Sport Nutrition by Professor Michael Gleeson and myself was published on 5th June 2024. For the last 2 years we have been working closely with the publishers Human ...

Current sports nutrition guidelines recommend distributing protein intake in multiple equal meals throughout the day (1). This concept of protein distribution is primarily based on studies suggesting ...

Continuous glucose monitoring (or CGM) is a body-worn “wearable” device that measures and displays interstitial sugar (glucose) levels. This technology has been used as a glucose management tool by ...

In this series of blog posts, we’ve discussed what is meant by the ‘electrolytes’, that are promoted in sports nutrition products. We’ve looked at how much you actually lose during exercise, and what ...

During sleep, protein synthesis rates are normally very low. Professor Luc van Loon from Maastricht University in the Netherlands argued that sleep is a period of 7-10 hours that is normally not ...

The schematic above demonstrates that if you spend all your time and energy on supplements, and the focus on meals to support your athletic goals comes as an afterthought, you may be building a ...

Dietary protein is essential to support muscle maintenance or growth. In previous blogs (1 and 2) we addressed the significance of the amount of protein in each meal, and the pattern of protein ...