Protein is one of the most talked-about nutrients in sport. It is also one of the easiest to oversimplify. On one side, there is the old-school view that as long as athletes meet the recommended daily allowance, they are covered. On the other side, there is the modern marketing version: more protein, more often, from more products, must always be better. Neither view really captures the science. Minimum versus optimal protein intake When athletes ask, “How much protein do I n

For decades lactate was one of the most misunderstood molecules in exercise physiology. It became the villain of high-intensity exercise. Coaches blamed it for fatigue. Athletes blamed it for the burning sensation in their legs. Textbooks described it as a waste product that accumulated when oxygen delivery could no longer meet demand. That narrative was outdated 30 years ago but it still persists an is still passionately pursued by many coaches today. Now we hear about lacta

Few ideas in sports nutrition have been as influential, or perhaps as widely misunderstood, as the so-called "window of opportunity". During the 1990s the message appeared simple and compelling: consume carbohydrate immediately after exercise, ingest protein within 30 minutes, and avoid missing the critical recovery window. Over time these ideas became embedded in sports practice. Athletes built routines around them and many still worry that delaying a recovery drink by an ho