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 ...

Sodium is the most talked about electrolyte... it is often talked about in relation to hydration but what exactly is it and what exactly does it do? Sodium plays a role in fluid balance, absorption of ...

Muscle cramping during exercise is a common problem among athletes that involves sudden, involuntary and painful muscle contraction during or after exercise. The occurrence of cramps is quite ...

The studies by David Costill in the late 1970s (2) showed that caffeine can increase the mobilisation of fatty acids from their stores. Fat is stored in several tissues but mostly in adipose tissues.

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 ...

Guidelines 10 years ago stated that carbohydrate intake during exercise should be 30-60 grams per hour, this developed to intakes of 90 g/h in some situations, but recently a paper was published that ...

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), ...

Now we have come to the blog that puts it all together and talks about the recommendations for carbohydrate intake during exercise. First it is essential to know what the goal of an exercise session ...

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 ...

We often read that science has “proven” something…. However, for a scientist this is an immediate red flag, as we should never use the term "proven" in a scientific context. Here I will explain why ...

Caffeine is both a drug and a nutrient. A cup of coffee in the morning is used to wake up a cup in the evening is often used to work or study late. Athletes often use it to improve endurance ...

HMB has been shown to stimulate protein synthesis in cells in vitro. This means that it seems to work in a petri dish, as we have discussed in a different blog. Similarly, some studies have provided ...