“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 Glucose Monitoring (CGM) can provide athletes now and possibly in the future. In this blog, Dr Nicola Guess highlights the multifactorial nature of glucose metabolism, challenging the notion of straightforward causal links between food intake and glycemic responses. In previous blogs Dr Mike Riddell and I discussed opportunities and also some li

Current sports nutrition guidelines recommend distributing protein intake in multiple equal meals throughout the day (1). This concept of protein distribution is primarily based on studies suggesting that only a limited amount of protein ingested in a single meal can effectively be used for muscle protein synthesis (the process that allows muscle to recover and adapt to training). It was believed that there is a linear increase in muscle protein synthesis up to doses of appro

Glycogen is essential for high intensity exercise performance. A review concluded that elevated glycogen concentration can improve performance by 2-3% and endurance capacity by 15-25%. Muscle glycogen concentrations can be increased by eating a diet that is rich in carbohydrate. However, studies in the 70s suggested that extreme glycogen loading protocols resulted in very high muscle glycogen concentrations. These protocols employed combinations of high carbohydrate days, low

In previous blogs we have discussed the role of protein intake for muscle protein synthesis. However, muscle contains many different...

Fructose can constitute a substantial energy source in the human diet. It is a dispensable (non-essential) nutrient, and no adverse...

In 2003, we discovered that certain combinations of carbohydrate could be absorbed faster in a sports setting. Before this discovery it was believed that the maximal amount of carbohydrate that could be delivered to the muscle was around 60 grams per hour (or 240kcal per hour). With energy expenditures over 1000 kcal/h in some endurance sports it was speculated that delivering more carbohydrate would help performance. This blog outlines the science behind carbohydrate ratios

The question of whether mild dehydration (~2-3% body mass loss) really affects athletic performance is crucial. While several studies...

Iron deficiency is a prevalent issue among athletes, which can significantly affect training consistency and performance if left...

It's 4:30 AM as the laces of the thick soled fire boots are tightened. The only light comes from a headlamp and the inside of the tent is...

CGM is a tool that can give us insights into “blood glucose” in real time! Although we must understand the limitations and be wary of not over interpreting or wrongly interpreting any data that is obtained, the technology can also be really useful for athletes. In this blog we discuss how CGM can best be used! There are a number of very clear and straightforward applications for your CGM. Most of these are related to individual glucose responses to things like foods, meals an

People often ask us: “Are continuous glucose monitors (CGMs) accurate?” Our simple answer will typically be "yes", particularly if we are short on time. But, if you want to understand a little more about what accuracy means, and how it is evaluated, in the context of CGMs, you should read the rest of this blog... Defining accuracy "Accuracy" is a term used to describe if a measurement tool, like the pulse rate monitor on your high-end expensive watch or your chest band heart

Oxygenated water has been a topic of interest for many years. Products appear on the market with impressive claims about health and...

Wouldn’t it be great to have a tool that measures how much fuel is left in your tank, just like a car has a fuel gauge? This would allow you to make sure the tank is full at the start and you can top it up before it runs out. Maybe there even is an optimal fuel level for performance? In the previous blog, we discussed CGM (Continuous glucose monitoring) sensors that have now become available to many athletes. Could CGM be the fuel gauge athletes have been waiting for? What C

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 individuals living with diabetes for decades but is now becoming available for people without diabetes, including endurance athletes, to help fine tune their nutrition and training activities. In a series of blogs Dr Mike Riddell and I will explore what CGM exactly measures, how ac

HMB is often marketed as a magical muscle building supplement. Specifically, HMB is claimed to have anabolic properties that can increase...