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 ...

Muscle cramping during exercise is a common problem among athletes that involves sudden, involuntary and painful muscle contraction during or after exercise. The occurrence of cramps is quite ...

An interesting review (1) was published recently re-igniting the discussion whether women will ever outperform men in ultra-endurance events. Males tend to outperform females in a number of sports.

The studies by David Costill in the late 1970s (2) showed that caffeine can increase the mobilisation of fatty acids from their stores. Fat is stored in several tissues but mostly in adipose tissues.

In a previous blog Not all carbs are equal we saw that some carbohydrates are used more rapidly than others, but no carbohydrates are used at rates higher than 60 g/h. Why is this? Why can you not use ...

Now we have come to the blog that puts it all together and talks about the recommendations for carbohydrate intake during exercise. First it is essential to know what the goal of an exercise session ...

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 ...

Nutrition is an important part of race day, including breakfast before your race. Getting your race day breakfast right is important. Too much or the wrong foods can result in stomach problems. Too ...