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Zwift and my nutrition plan

April 7, 2020

Myth busting: the alkaline diet

April 7, 2020

Is everyone who eats and drinks, a nutrition expert?

April 5, 2020

The role of energy density in weight management

March 20, 2020

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April 11, 2017

Caffeine may help in the absorption of carbohydrate and this could be another way caffeine can improve performance. What does the literature tell us?

March 25, 2017

The capacity of the intestine to absorb carbohydrate is dependent on carb intake in the diet. How does the gut adapt and what are the practical implications?

January 20, 2016


At present, the causes of gastrointestinal symptoms are not completely understood (for a summary of symptoms and their prevalence in athletes see this previous blog). The symptoms are difficult to investigate because they are often specific to race situations and are...

May 14, 2015

In a previous blog Not all carbs are equal we saw that some carbohydrates are used more rapidly than others, but no carbohydrates are used at rates higher than 60 g/h. Why is this? Why can you not use more than 60 g/h? The answer lies in your capacity to absorb carbohy...

May 10, 2015


Since the 1980s it has been known that carbohydrate intake during exercise can improve exercise performance lasting two hours or longer. Soon after this discovery, it was established that not all carbohydrates are equal and carbohydrates ingested during exercise may b...

February 5, 2015



Even textbooks are sometimes confusing when it comes to pre-exercise meals. Some books will tell you to avoid carbohydrate in the hour before exercise and some will tell you that you need it to improve performance. The reason for these different views stems from a co...

February 4, 2015

Carbohydrate intake recommendations during exercise are expressed in grams per hour and depend on the duration of the activity. They are not expressed per unit of body mass and thus the recommendation is the same for a 50 kg (110 lbs) female runner and a 90 kg (198 lbs...

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March 11, 2020

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