Supplements are a multi-billion-dollar industry, with the majority of athletes using supplements to support training performance and recovery. However, it is also clear that many supplements are based on wishful thinking rather than evidence, and some supplements on the market have quality issues. Supplements may not contain what you expect, they may also contain ingredients you don’t expect. The label doesn’t always describe accurately what a supplement contains (or the cont

Inflammation has long been portrayed as something inherently bad; a process that needs to be fought or suppressed. In popular media, it’s associated with pain, chronic disease, and poor health. Yet, within the body, inflammation is also an essential initial component of the immune response. Inflammation is a tightly regulated system that evolved to protect us from infection and promote healing. The problem is not inflammation itself, but when this finely tuned biological mech

Non-steroidal anti-inflammatory drugs, or NSAIDs, can reduce pain sensations. In a previous blog , we discussed the mechanisms of NSAIDs action. This blog discusses the use, as well as contraindications to the use of NSAIDs in an athletic arena. When used in a sport setting, such as during endurance running, NSAIDs can compromise gut integrity, kidney function and cardiovascular health. Despite these risks, many athletes still use them. Below we outline the risks and describe

Non-steroidal anti-inflammatory drugs, or NSAIDs, are a class of drug that is commonly used (worldwide) to reduce inflammation and pain. As we will see in the next blog by Dr Nick Tiller, NSAIDs are also used in sport for performance reasons. To understand what NSAIDs are and how they work, we need to have a basic understanding of the inflammatory response. This blog outlines what NSAIDs are, how they work, and provides the basis of their use in sport. Prostaglandin formatio

There are many health benefits of physical activity, including the prevention of chronic diseases and improving longevity. However, the opposite is also true: physical inactivity can result in many health problems. According to the World Health Organisation, one-third of adults worldwide do not meet minimum exercise recommendations . This is not because we don’t have enough guidelines… There are plenty of guidelines to get people more active, but in a world with cars, electro

Gut health plays a crucial role in athletic performance, recovery, and immune support, with prebiotics and probiotics often used to enhance these outcomes. However, there is growing interest in postbiotics, refering to non-living microbial preparations that may offer similar benefits. This blog explores the science behind postbiotics and their potential role in supporting athlete health and performance. https://www.mysportscience.com/post/probiotics-it-may-not-all-be-positive

Continuous Glucose Monitoring (CGM) is gaining attention as a tool for optimising dietary counselling in athletes. By providing real-time glucose data, CGMs offer the potential to enhance our understanding of how athletes’ bodies respond to training, recovery, and nutrition. In our study, published in the European Journal of Sport Science , we investigated the use of CGMs in Para athletes to explore their potential applications and limitations. New study on CGM in Para cyclis

Although altitude training had been used for many years, the last few years it has become incredibly popular with endurance athletes. Athletes and trainers seem compelled to include hypoxia (real or simulated altitude) in their training regimen expecting additional gains through physiological adaptations (See infographic). The primary aim is to induce adaptations in blood (haematological adaptations: e.g., increase in haemoglobin mass), for an improved oxygen delivery at the

When we recommend carbohydrate intake for the day, it is often expressed as grams per kg bodyweight. For example, for most sports this will be between 5 and 8 g/kg with values up to 12 g/kg on some days, in some sports. Protein intake is also expressed per kg body weight or per kg fat-free mass and this makes sense. However, when it comes to carbohydrate intake during exercise, recommendations are provided in grams per hour. A recent study challenged this view. Should we real

The definition of relative energy deficiency in sport (REDs) is that low energy availability (LEA) is the cause of a wide range of symptoms that are common amongst athletes. In the current REDs model, low energy availability is depicted at the centre of a wheel with numerous spokes. Each spoke represents a grouping of symptoms or suggested consequences of LEA. Considering LEA is central to the REDs model, this blog asks the question: can we measure LEA? Challenges defining lo

Below are the 5 most popular blogs on mysportscience in 2024! Click the title to read... 1. HMB: a magic supplement? In top spot this year is an older, but always popular blog on HMB. In this blog, Asker discusses the potential ergogenic effect of the supplement β-hydroxy-β-methylbutyrate (HMB); a supplement carrying very little evidence to support its popularity. The blog synthesises evidence from a review by Jakubowski et al. (2020) to highlight the effect of HMB (or lack

In our recent paper, “ Does REDs exist? ”, we raise some important questions about the REDs concept and supporting evidence (1). This blog covers whether low energy availability (LEA), considered the cause of REDs, leads to ‘immunosuppression’ or ‘immunological dysfunction’ in athletes, as has been suggested. Interest in this topic has been stoked by observations that leanness and LEA are associated with the recall of illness symptoms in athletes. Are infections a serious pro

With increasing age muscle strength, lean/muscle mass and functional ability decline. This is commonly referred to as sarcopenia. Sarcopenia decreases the ability to perform activities of daily living (1). It is also associated with reductions in bone mass/strength and cognitive function (2). Creatine has been proposed as a possible countermeasure of sarcopenia. Accumulating research over the past few decades shows that creatine supplementation, primarily when combined with r

“Does REDs exist?” is the title of a paper we recently published (1). After many years assuming REDs was based on a solid evidence base,...

One of the most researched supplements on the market is creatine. Creatine combined with strength training has been shown to consistently help individuals gain more muscle mass, strength, power, and muscle function across the lifespan (from adolescents to older adults). The effects on endurance performance are much less studied, but there is a growing body of evidence that creatine can benefit endurance athletes in critical race situations such as finishing kicks or breakaway

Ketone ester supplements continue to receive attention from athletes for their claimed potential to enhance endurance exercise performance. The basis of this interest stems from being able to drink this supplement and quickly induce ketosis (high blood levels of ketone bodies) without the need to restrict dietary carbohydrate (for example, adhering to a ketogenic diet). It is becoming increasingly clear that ketone supplements influence exercise responses, however scientists

There are countless times I have watched sports on TV and commentators provide their insights on the regulation of fuel use. “And then you switch to fat metabolism” is one of the commonly heard catch phrases. Last weekend this happened again when I was watching cycling. But it is a myth that we have a switch that allows us to select different fuels. How does it work? Please pass this one on to TV commentators. Energy for muscle contraction When we exercise the muscle contract

More protein is often considered better. Here we discuss findings from a study linking a high protein intake to CVD risk?

In a series of previous blogs on mysportscience, the role of blood glucose was discussed and we highlighted what insights Continuous...

Current sports nutrition guidelines recommend distributing protein intake in multiple equal meals throughout the day (1). This concept of...