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 ...

“Does REDs exist?” is the title of a paper we recently published (1). After many years assuming REDs was based on a solid evidence base, we started reading about the history and background behind the ...

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 ...

There are countless times I have watched sports on TV and commentators provide their insights on the regulation of fuel use. “And then you switch to fat metabolism” is one of the commonly heard catch ...

Glycogen is essential for high intensity exercise performance. A review concluded that elevated glycogen concentration can improve performance by 2-3% and endurance capacity by 15-25%. Muscle glycogen ...

In previous blogs we have discussed the role of protein intake for muscle protein synthesis. However, muscle contains many different functional proteins. While most research has focussed on ...

People often ask us: “Are continuous glucose monitors (CGMs) accurate?” Our simple answer will typically be "yes", particularly if we are short on time. But, if you want to understand a little more ...

The study investigated the effect of an ‘oxygen-nanobubble beverage’ on physiology and performance in a small group of cyclists. The authors report a very large 2.4% improvement in performance in a 16 ...

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 ...

The World Health Organisation (WHO) have advised that a diet high in free sugars can be harmful to health as it is associated with dental decay and may lead to excess consumption of energy (calories), ...

There are many female athletes who have questions about the role of the menstrual cycle in their performance (1). During the menstrual cycle, there are changes in the amount of two important hormones, ...