The recently published UCI Sports Nutrition Project paper on road cycling provides one of the most comprehensive overviews to ...

Guidelines 10 years ago stated that carbohydrate intake during exercise should be 30-60 grams per hour, this developed to intakes of 90 g/h in some situations, but recently a paper was published that ...

The World Health Organisation (WHO) have advised that a diet high in free sugars can be harmful to health as it is associated with dental decay and may lead to excess consumption of energy (calories), ...

After the previous blog where we discussed what sugars are, in this blog we will look at the role of sugar for energy provision. We will discuss the biochemistry in simple terms, as well as ...

The studies by David Costill in the late 1970s (2) showed that caffeine can increase the mobilisation of fatty acids from their stores. Fat is stored in several tissues but mostly in adipose tissues.

Muscle cramping during exercise is a common problem among athletes that involves sudden, involuntary and painful muscle contraction during or after exercise. The occurrence of cramps is quite ...

Now we have come to the blog that puts it all together and talks about the recommendations for carbohydrate intake during exercise. First it is essential to know what the goal of an exercise session ...

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 ...

Carbohydrate intake during exercise can enhance endurance exercise performance. But some practical questions like: what is the best pattern of intake? have not been addressed. Carbohydrate intake ...

It is now well accepted that gut complaints during and after exercise are a common issues amongst athletes (Read more here). The primary causes are changes in blood flow to the gut, stress responses, ...

Caffeine is both a drug and a nutrient. A cup of coffee in the morning is used to wake up a cup in the evening is often used to work or study late. Athletes often use it to improve endurance ...