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.

In a previous blog I explained the reason for the grams per hour recommendations. In a large number of studies there seemed to be only small differences between individuals in terms of the maximum ...

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 ...

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 ...

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 ...

Carbohydrate improves performance during long events (>2h) (Read more). Fluid intake can help prevent severe dehydration and also contribute to performance. But is it best to drinks sports drinks, ...

HMB has been shown to stimulate protein synthesis in cells in vitro. This means that it seems to work in a petri dish, as we have discussed in a different blog. Similarly, some studies have provided ...

In previous blogs we’ve discussed what sodium is and how it might be helpful during exercise. We’ve also discussed that the amount of sodium lost in sweat varies significantly from person to person.

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 ...

Sodium is said to be important for athletes, and different arguments are used to explain why it is so essential. We will dive into the evidence a little more but the infographic below will already ...

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 ...

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 ...