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.
Training
Programs, exercise technique and load planning.· 48 articles
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.