Pre-Sleep Protein for Athletes: What Are the Benefits?
Research suggests that 20–40 g of casein around 30 minutes before sleep can support overnight protein synthesis, although the role of timing remains debated.
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Sports nutrition, applied evidence and resources to help you decide what to take before, during and after training.
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NUTRITION IN MOUNTAIN SPORTS: KEY CONSIDERATIONS
Mountain athletes must account for altitude, hypoxia, cold, higher energy and fluid needs, iron status, carbohydrate use and the practical limits o...
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A Highly Effective Aid: Caffeine
Caffeine can improve strength, endurance, power and alertness, but dose, timing, source, tolerance and individual sensitivity shape its effects.
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Carbohydrates Before Exercise: Part IV
Practical guidance on carbohydrate loading and pre-exercise intake, including timing, food choices, sports drinks and performance-focused supplements.
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Anemia in Athletes: How Nutrition Can Help
How iron deficiency and anemia affect athletes, with guidance on hepcidin, dietary iron, carbohydrate and energy availability, and clinical treatme...
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Menstrual Cycle and Athletic Performance
What systematic reviews say about menstrual-cycle phases and women’s strength or endurance performance, plus practical monitoring considerations.
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Gut Microbiota: Why It Matters for Athletes
How the gut microbiota may influence health, exercise performance and training adaptations, with practical ways to support microbial diversity in a...
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Debunking Common Myths About Creatine Supplementation
The International Society of Sports Nutrition has reviewed frequent questions and misconceptions about creatine. This article summarises key points.
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Carbohydrates After Exercise: Practical Guide, Part III
Continuing with the series of “practical guide” posts about carbohydrates, in this third entry we will see that they are not only important during ...
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Alcohol: How Does It Affect Athletes?
What research says about alcohol, training adaptations and recovery in athletes, including the different implications of moderate and high-dose int...
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Carbohydrates: A Practical Guide, Part II
A practical guide to carbohydrate intake during exercise, with hourly targets by session duration and advice on combining carbohydrate sources.
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Carbohydrates: A Practical Guide, Part I
Surely you all know that you have to “eat,” well, better said, ingest carbohydrates during training and/or races, especially when they are either l...
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