Protein at night: is it needed
Whether you should eat protein before sleep: what studies of nighttime muscle protein synthesis show, what role casein plays, how much protein to take and for whom it is genuinely useful.
Andriy Melnyk · 9 min
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How much water to drink during training
How much water to drink before, during and after a workout: how to calculate your sweat rate, why losing more than 2% of body weight lowers performance and what makes excessive drinking dangerous.
Iryna Bondar · 7 min
Nutrition for injuries
Nutrition for sports injuries: how many calories and how much protein are needed during immobilisation, the role of collagen with vitamin C, creatine, omega-3, vitamin D and calcium for the recovery of muscles, ligaments and bones.
Maksym Shevchuk · 6 min
Nutrition for joint health
Nutrition for joint health: the effect of body weight on the load on the knees, omega-3, collagen, glucosamine and chondroitin, curcumin and vitamin D — what research and clinical guidelines confirm.
Olena Koval · 11 min
Foods to raise testosterone: myths
Do oysters, eggs, meat, nuts and 'male' herbs raise testosterone: a breakdown of popular myths, the role of zinc, vitamin D, dietary fats, sleep and body weight according to research data.
Andriy Melnyk · 8 min
Foods that lower oestrogen: true or not
Do broccoli, flax, mushrooms and 'anti-oestrogen' foods lower oestrogen: how food affects the metabolism of oestrogens, what is known about soy, fibre and alcohol and why gynecomastia is not treated with a diet.
Iryna Bondar · 4 min
The glycemic index for the athlete
The glycemic index and glycemic load for the athlete: what they are, what limits the concept, when to choose slow and when fast carbohydrates — before a workout, during it and for glycogen recovery.
Maksym Shevchuk · 8 min
Omega-6 and omega-3 fats: balance
The balance of omega-6 and omega-3 fats: what the ratio means, whether vegetable oils are harmful, why the omega-3 index matters, how much EPA and DHA are needed and what is known about the benefit for athletes.
Olena Koval · 6 min
Nutrition in the heat
How to eat during training in the heat: changes in carbohydrate metabolism, sodium and electrolytes, reduced appetite, digestion problems, cooling drinks and ice slurry, food safety in summer.
Andriy Melnyk · 5 min
The gut microbiome and sport
The gut microbiome and sport: how training changes gut bacteria, what studies of rugby players and marathon runners showed, the role of fibre, probiotics and gastrointestinal problems in athletes.
Iryna Bondar · 10 min
Protein at night: is it needed
Whether you should eat protein before sleep: what studies of nighttime muscle protein synthesis show, what role casein plays, how much protein to take and for whom it is genuinely useful.
Maksym Shevchuk · 5 min
How much water to drink during training
How much water to drink before, during and after a workout: how to calculate your sweat rate, why losing more than 2% of body weight lowers performance and what makes excessive drinking dangerous.
Olena Koval · 4 min