When we recommend carbohydrate intake for the day, it is often expressed as grams per kg bodyweight. For example, for most sports this will be between 5 and 8 g/kg with values up to 12 g/kg on some ...

Creatine is a nitrogen-containing compound derived from reactions involving the amino acids arginine, glycine and methionine in the liver and brain (see blogs A and B). Alternatively, creatine can be ...

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 ...

The highest oxidation rates were seen with intakes of 144 g/h, but the best results were probably obtained with 108 g/h because this resulted in the lowest residual volume. When we ingest 100 grams of ...

The end product of glycolysis is pyruvate and this is the substrate (fuel) for aerobic metabolism. However, if too much pyruvate is available and cannot be removed fast enough by aerobic metabolism ...

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 ...

Excess fructose ingestion has been linked with various health problems including liver disease, insulin resistance, inflammation and certain forms of cancer. It has been suggested that liver problems ...

CGM is not new. But the technology has been improving dramatically over the last few years. It was first used in the field of diabetes in the early 2000’s but the devices were much larger, could only ...

One may find themselves in an energy deficit, that is, eating fewer calories than is required to maintain weight and optimal physiological function, for a number of reasons. Most commonly, people ...

On the 9th of January 2022 Kevin Tipton, a respected and much loved colleague and friend passed away. He was 59. Below is the story of Kevin Tipton as I knew him. It focusses on the period 2005-2011 ...

Sugar is a carbohydrate. The name carbohydrate indicates molecules built of carbon (carbo) and hydrogen (hydrate; water). It also contains oxygen. The general formula of carbohydrate is CH2O. In other ...

The authors assessed studies that investigated differences between menstrual cycle phases in strength, exercise performance, and hypertrophy. The main conclusion from the authors was that there was ...