Iron plays an important role in several exercise-relevant processes such as red blood cell production, and energy metabolism, whilst also...

guest blog by: Michael J. Ormsbee, Lillie Renteria, and Casey Greenwalt. Most people believe eating before sleep makes you accumulate fat because you are resting for multiple hours after you eat. However, research suggests this to be untrue with pre-sleep protein consumption. Why protein presleep? Protein consumption is important to facilitate protein synthesis, promote lean muscle growth, improve strength, recover from exercise, as well as maintain and improve metabolic and

β-hydroxy-β-methylbutyrate (or HMB) is a popular muscle building supplement. HMB is a metabolite derived from the essential amino acid...

There are many claims now that omega-3 fatty acids can optimise muscle building. But what are the claims based on? is there evidence? The theory that fish oil improves muscle building The idea of omega-3 polyunsaturated fatty acids - omega-3s for short -, promoting muscle growth in strength/power-based athletes gains momentum year-on-year (1). Fueling this idea is the scientific discovery that, once digested, a proportion of omega-3s enter skeletal muscle tissue, and settle i

Jet lag can be a problem for athletes who travel across time zones. Excessive fatigue and disturbances of the athlete's body clock can have effects on feelings of fatigue and performance. What exactly is jet lag? and what can we do about it? Below is an interview with Dr Shona Halson and Prof Neil Walsh based on a multi-author review paper on sleep and jet lag that was recently published in the British Journal of Sports Medicine (1). What is jet lag exactly and what causes it

Sleep is essential for recovery of the brain and body, yet many athletes have problems falling asleep or may wake up during the night, then wake up in the morning not well rested. A new critical review was published in the British Journal of Sports Medicine this week, in which a number of experts evaluate the evidence on sleep for athletes. Here is an interview with 2 of those authors: Dr Shona Halson and Prof Neil Walsh. Sleep is always linked to recovery, but exactly does i

The UEFA expert group statement on nutrition in elite football (1) has now been published. After many months of hard work, a sizeable...

We hear so much about whey: “The ideal protein for recovery”, “the optimal protein for muscle building”, “the best protein for athletes”. But what is whey protein really? What makes whey so special? Whey is a byproduct of cheesemaking. If you have ever opened a container of yogurt and wondered what the liquid is on top: that is whey. Whey protein is a collection of proteins that we can find in whey. Whey protein is produced from milk. Cow milk contains about 80% casein and 20

Supplements may have benefits in certain situations but they also come with risks. What are the risks and how can we mitigate them?

10 reasons why I think the nutrition strategy at JumboVisma is unique and successful.

Can mental fatigue affect physical performance? and if so is there something e can do about this?

Sleep is vital for physiological and psychological functions that may be particularly important to athletes.

Supplements such as sodium bicarbonate, beta-alanine, beetroot juice, and caffeine might improve the adaptation to training

Would it not be great if you could take a supplement that makes your training more effective?

Resynthesis of liver and muscle glycogen respond differently to different types of carbohydrate. This may have implications for performance.

Is breakfast the most important meal of the day? A recent meta-analysis suggests that this might be one of the myths in nutrition.

​High protein intakes are considered essential to support the demands of training but can they harm bone development?

There seems to be a lot of confusion about the use of antioxidants. Read about the facts, informed by a lecture from the world expert Scott

We can ingest a lot of protein and break it down, and digest it, but how much is used for protein synthesis?

BCAAs are a popular supplement with a lot of claims but a closer look reveals that evidence isn't actually strong.