CARBOHYDRATE INTAKE DURING EXERCISE: DOES THE SAME AMOUNT SUIT EVERYONE?
Carbohydrate needs during exercise depend on intensity, duration, body size, absolute workload and gastrointestinal tolerance rather than a universal hourly target.
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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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Which Carbohydrate Source Is Best for Sports Performance?
The best carbohydrate source depends on timing, exercise duration and energy needs, with texture, fiber and digestibility guiding the choice.
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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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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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Magnesium Intake in Physically Active People
Magnesium's physiological roles, daily requirements, food sources, deficiency risks and evidence on supplementation for active people and athletes.
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Magnesium: What Is It and Why Is It Important?
When analyzing an athlete's diet, we commonly focus on whether energy intake is adequate and whether they consume an appropriate amount of macronut...
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120 G/H OF CARBOHYDRATES: TRAINING THE DIGESTIVE SYSTEM
Digestive-system training can improve tolerance, absorption and use of high carbohydrate intakes during prolonged endurance exercise.
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Omega-3 supplementation: benefits for health and athletic performance
Explore evidence on omega-3 supplementation for inflammation, cardiovascular and cognitive health, muscle recovery and athletic performance.
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PUSHING THE LIMITS OF HUMAN PERFORMANCE: ARE 120 G/H OF CARBOHYDRATES THE KEY?
Recent endurance research suggests trained athletes may tolerate 120 g/h of mixed carbohydrates, potentially improving fatigue and recovery outcomes.
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How Much to Eat When Training Indoors
Practical carbohydrate, protein and hydration targets before, during and after indoor training, adjusted for session intensity and duration.
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