Sitemap - 2024 - Performance Nutrition Digest
Do cheaters prosper? A new study on cheat reps 🏋️♀️
Common questions and myths about creatine - Part II 💊
Daily unprocessed beef intake does not increase cardiovascular disease risk 🥩
Creatine Monohydrate 🆚 Creatine Hydrochloride
A healthier diet could help to reduce migraine severity and frequency 🧠
Vitamin B12 intake during pregnancy linked to child speech development and IQ 🧠
Alpha-Glycerylphosphorylcholine (Alpha-GPC) enhances cognitive performance 🧠
Creatine + resistance training = healthy ageing ✅
The ISSN position stand on β-hydroxy-β-methylbutyrate (HMB) 🗣️
Citrulline Malate or L-Citrulline DOES NOT enhance muscular performance ❌
Whey protein improves cardiometabolic health🫀
Highly branched cyclic dextrin enhances resistance-training performance 📈
How long does it take to form a habit? 🧠
Intra-training carbs DO NOT improve CrossFit performance or recovery ❌
Specific fruit & vegetable intake is associated with reduced risk of frailty 🥗🦴
3D scanning smartphone app for assessing body composition 📲
Habitual caffeine intake and genetics influence cognitive performance 🧬
The Effects of Alcohol on Sleep 🍷😴
Crocin (Saffron extract) reduces inflammation 🔥
Menstrual cycle phase does not influence muscle protein synthesis response to resistance-training ❌
Curcumin intake to reduce muscle damage 💥
Recovery from REDs: Barriers & Facilitators🪫
What’s (not) in your supplement?🔬
High dose vitamin D may allocate surplus calories to muscle gain instead of fat 💪
Nutritional strategies for heat exposure 🥵
Antioxidants supplements for football ⚽️
Salidroside enhances oxygen utilisation and mitigates fatigue 🫁
Natural bodybuilder contest preparation: strategies & consequences🥇
Swearing improves physical performance 🤬
Whey for Gains ❌ Whey for Brains ✅
Pre-match paracetamol enhances post-match neuromuscular recovery in footballers ⚽️
Orthorexia is a risk factor for poor sleep in elite athletes 🚨
The impact of coffee on human ageing ☕️
Vitamin D supplementation reduces depression symptoms 🧠✅
New anthropometric equation to accurately predict muscle mass 💪
Theacrine “a caffeine alternative” improves cognitive performance without disturbing sleep 😴
The effects of protein on diet-induced thermogenesis 🔥
Metabolic responses to 14-days of low energy availability 🪫
Are Lean Body Mass and Fat-Free Mass the same? 🧐
Heat is better than cold for recovery of muscle power 🌡️
Does low-energy availability impair performance in male athletes? 🧐
What is the best way to carry water while running? 🏃♂️
Fat cells may have “memory” making it harder to keep weight off after dieting 🚨
What are the long-term benefits of intermittent fasting? 🧐
Curcumin increases muscle oxygen saturation 📈
Dietary nitrate: sex-specific performance effects 🔍
Probiotics may improve ADHD symptoms ✅
Higher dietary fiber intake reduces risk of sleep disorders 💤
Balancing opportunity & exploitation: unpaid internships in sports nutrition 📝
Colostrum may enhance immune function in endurance athletes 📈
Collagen supplementation may be most beneficial at rest 🔍
Menstrual cycle phase affects sleep in female athletes 💤
Creatine: a supplement for treating depression? 🧐
Prioritise morning sunlight for a better nights sleep ☀️
Creatine enhances strength gains 💪📈
What do pro footballers think about nutrition? ⚽️
Carbon monoxide inhalation enhances endurance performance 📈
Caffeine: does the method matter? ☕️
Hypoxia impairs gastric emptying 📉
The Mediterranean Diet for Athletes 🥗
Heat therapy during immobilisation + rehab reduces muscle atrophy 🌡️
Caffeine offsets impairments in running performance after sleep deprivation ☕️
Complete vs complementary vs incomplete proteins 🥩🌱
Ketone supplementation enhances cognitive function 🧠
A 40% calorie surplus may be best for muscle gain 💪
Alternate day fasting does not impair muscle protein synthesis ✅
800 kcal per day for 45-days 😳
Ketone supplementation attenuates altitude sickness 🏔️
Omega-3 for brain health in contact sports 🧠
The power of pomegranate for athletes 💥
Sex-based differences in BCAA supplementation 💊
Using AI for sports nutrition knowledge 🧠
Dark chocolate supports gut microbiota & improves lipid metabolism 🍫
400mg caffeine disturbs sleep 12hrs before bedtime🚨
Which form of vitamin C is best for immunity? 🦠
The best resistance-training volume for older adults 🏋️♀️
Water dousing improves endurance in the heat 💦
A vegan Mediterranean diet is better than a traditional Mediterranean diet? 🧐
Low-energy availability in male collegiate gymnasts 🚨
The Gastrointestinal Symptom Rating Scale (GSRS) - A Tool for Monitoring Athletes 📝
Grape seed extract (GSE) improves short- and long-term cognitive performance 🧠
The best non-pharmacological interventions for patients with cognitive frailty 🧠
The optimal l-menthol mouth rinse strategy for hot environments🥤
Does green tea enhance weight loss? 🍵
Bovine colostrum - a practically significant supplement for endurance? 🤔
Nutrition for Golf Performance ⛳️
Short-term high-dose beta-alanine supplementation improves elite cycling performance 🚴♂️
Food photography vs food diaries - which is best for dietary analysis? 🧐
Open-label placebos improve weight loss 📉
Plant-based proteins are suboptimal for athletic ability 🌱
A food-first approach to carbohydrate supplementation 🍌
Creatine does not impair kidney function ✅
High frequency bioelectrical impedance analysis (BIA) strongly correlated with DXA 🩻
Ultra-processed foods (UPFs) increase energy intake + weight gain🚨
Omega-3 for slowing biological ageing⏳
Males athletes may need less sodium bicarbonate than females athletes🧂
Collagen supplementation augments collagen synthesis in trained middle-aged men 📈
Do energy drinks offer any additional benefit above caffeine alone?🥤
Global estimation of dietary inadequacies 🌍
Concerning evidence surrounding sugar-sweetened beverages and health outcomes 🚨
Ketogenic diets, supplements and endurance performance🫀
Eating almonds after exercise improves recovery ✅
Propolis consumption may help promote weight loss 📉
Psilocybin is more effective than antidepressants 🍄
Delaying post-exercise carbohydrate impairs next day exercise capacity🚨
Carbon monoxide supplementation enhances altitude training adaptations + performance in athletes 🚨
The best time and dose for melatonin to promote sleep 💤
Use of pain medication is common in youth athletes 🚨
Time-restricted eating vs normal dieting for performance & body composition in healthy adults ⏰
Oral sodium bicarbonate ✅ Topical sodium bicarbonate ❌
Physiological benefits remain +4 years after doping 💉
Creatine improves total sleep time after resistance training 💤
New injury data for rugby 7s 🏉
Apple purée: your new energy gel🍏
Beef trumps plant-based meat for stimulating the anabolic response 💪
Endurance athletes may need more protein on recovery days vs training days 🍖📈
Montmorency cherry juice enhances time trial performance 🍒
Knowledge ≠ practice for carbohydrate intake in endurance athletes 🧠
Fasted training is associated with a 1.61x increased incidence of bone injuries🚨
Caffeine improves sport-specific actions during competition in intermittent sports ☕️
What is the optimal drinking pattern for sports drinks?🥤
Macronutrient composition during dieting affects post-diet metabolic rate 🔥
Protein supplementation improves golf performance ⛳️
How much does energy expenditure fluctuate during the menstrual cycle?🩸
Optimal rest between sets for muscle gain ⏱️
Blood, sweat and tears: hydration testing in combat sports 💥🥊
Carbohydrate restriction may impair bone health in premier league academy players🚨
Carbohydrate + caffeine mouth rinse: does it improve performance?🥤
Amino acids vs carbohydrate in a calorie deficit 🔍
Afternoon or evening training for youth athletes: which is better for sleep? 😴
How does sport influence longevity?🫀
Sex differences in human performance 🧬
Is low energy availability misrepresented? 🪫
Nutritional strategies for musculoskeletal injuries 🩼
Minimal effective dose for resistance training 🏋️
Impact of carb:electrolyte sports drinks on hydration outcomes🥤
Higher protein intake is associated with lower mortality ✅
Energy expenditure of international female rugby players 🔥🏉
Melatonin for body composition & blood pressure 💤
How much caffeine for cycling time-trial performance? 🚴♂️
Probiotic supplementation does NOT improve endurance in non-elite athletes ❌
HMB improves muscle strength in patients with sarcopenia 💪
Biomarkers for diagnosing relative energy deficiency in sport (REDs)🩸
Adherence to the Mediterranean Diet and physical activity improves well-being in adolescents 🥗
Tryptophan consumption may influence sleep quality 💤
Collagen peptides during training DO NOT increase connective tissue protein synthesis 🔍
Bioelectrical impedance analysis (BIA) is not accurate for determining body fat % 🚨
How athletes can reduce risks when using supplements 💊
How much protein do female athletes need between training sessions? 🏋️♀️
Sodium bicarbonate mini-tablets improve cycling time-trial performance 🚴
POSTbiotics for performance and recovery 🔍
Plant-based sources of essential micronutrients 🥗
Do oral contraceptives impair resistance training adaptations? 💊
Paraxanthine provides greater cognitive improvements vs caffeine 🧠
When to sleep and consume caffeine to boost alertness 🧠
Nocebo is almost twice as powerful as placebo 💥
Is coffee a useful source of caffeine pre-exercise? ☕️
Ketogenic diets result in significant lean mass loss in females 🚨
What is best practice for post-match beers?🍻
A simple 6-step habit formation tool 🧠
Omega-3s for post-exercise recovery 🐟
Short-term nighttime carb restriction may improve fat metabolism and exercise performance 💤
Iron deficiency is associated with reduced VO2peak🩸
Ashwagandha improves cognitive function and mood 🧠
Replacing ultraprocessed foods with minimally processed foods may improve body composition 📉
Youths are less susceptible to muscle damage than adults 💥
Creatine does not enhance memory in healthy individuals ❌
A single dose of beetroot juice improves rowing performance 📈
Quercetin promotes recovery after muscle damage 📈
Nutrition strategies to manage menstrual cycle related symptoms🩸
Alcohol intake may prolong concussion recovery 🤕
Ergogenic aids for female athletes🏋️♀️🚴♀️
5g of creatine may not be enough 🚨
The ISSN Position Stand on Ketogenic Diets 🗣️
Does vitamin D supplementation improve strength in athletes? ☀️
Antioxidant-rich foods may benefit athletes training at altitude 🏔️
The health benefits of almonds ✅
The importance of “practice what you preach” 🤔
Poor sleep can increase injury risk 🤕
Do men & women react differently to caffeine for performance? ☕️
Nutritional ergogenic aids in cycling 🚴♂️
Are you fatigued or just bored? 🥱
CBD reduces pain in healthy adults 📉
Can an anti-inflammatory diet reduce knee pain? 🤔
Is the ketogenic diet suitable for athletes? 🥑
The best non-pharmacological interventions to improve sleep 💤
Which type of coffee provides the most polyphenols? ☕️
Paracetamol (acetaminophen) enhances endurance performance 💊
What type of exercise is best for quality of life? 🧐
Full-body resistance training is best for fat loss 🔥
A single dose of creatine improves cognitive performance during sleep deprivation 🧠
Immediate vs delayed protein intake after resistance-training ⏰
Does weight regain predict success in combat-sports? 🥊
Gardening lowers risk of cognitive decline 👨🌾
Skipping breakfast impairs evening performance 🪫
Palmitoylethanolamide (PEA) a CBD alternative, does not impair muscle gains ✅
Can plant-based diets supply enough quality protein to bodybuilders? 🌱
Probiotic supplementation is associated with improved cognitive function 🧠
Taking a break from your diet may increase long-term dietary adherence ✅
Plant- or animal-derived protein sources are not associated with cardiovascular disease🫀
Does menthol mouth rinse improve endurance performance? 🍵
Caffeine increases fat oxidation in the fed-state ☕️
Switching diets does not result in renewed weight loss ❌
5 key variables to control in human physiology research 🧬
Carbs + protein after endurance training increases mTOR gene expression 🧬
Exercise- vs Diet-Induced Low Energy Availability🪫
How does a simulated hunter-gatherer lifestyle affect modern day humans? 🦴
Drinking water before meals reduces food intake 🍽️
Which form of creatine is best? 🧐
Colostrum supplementation for athletes🥛
How do different dietary trends affect athletic performance?⚡️
Fish oil supplementation improves strength in elderly people 💪
Low-Carb High Fat (LCHF) vs Low-Fat High Carb (LFHC) for body composition 🍽️
High-intensity interval training improves fitness more than continuous training🫀
Continuous Glucose Monitors (CGMs) useful or useless for healthy individuals? 🔍
Does Tongkat Ali supplementation improve body composition or testosterone levels? 🌿
Is there a post-workout anabolic window? ⏱️
Intermittent fasting, exercise or both? 🤔
Consistency is key when it comes to sleep 💤
Athletes aren’t always healthier than nonathletes 🚨
Plant-based diets DO NOT compromise performance 🌱
Athlete’s attitudes towards placebos 🧠
How much sleep do you need for healthy brain ageing? 🧠
Creatine improves muscle power in young football players ⚽️
Dietary nitrate may improve oral health 🦷
Slow down your drinking speed to improve hydration ⏳
Whey vs Plant-Based Proteins 🐮🆚🌱
Can you endurance train and still build muscle? 🔍
Creatine may improve reproductive health 💁♀️
Probiotics may improve endurance 💊
New predictive equations for sweat rate 💦
How to grow your calf muscles using science 📈
Does CBD improve aerobic performance? 🫁
Is fasted cardio better for fat loss? 🤔
What are the best supplements for muscle gain? 💪
How can you optimise lean muscle gain in athletic individuals? 🧐
Can an apple a day REALLY keep the doctor away? 🍏
Hypertrophy vs Strength + Hypertrophy for muscular adaptations 🔍
Peppermint oil increases time to exhaustion 🍃
Does the placebo effect influence weight loss? 🤔
Curcumin supplementation reduces days with common cold symptoms 🦠
Fruit & vegetable intake lowers risk of depression 🧠
Prioritise protein at breakfast for muscle mass 🍳
Quercetin supplementation improves recovery after exercise ✅
Spinach: The Under-Appreciated Performance Enhancer 🌱
40% of botanical supplements DO NOT contain a detectable amount of the labelled ingredient 🚨
Fish oils may improve strength 💪
Bad nights sleep? Make your morning coffee a priority ☕️
Substituting carbs for extra protein increases fat oxidation 🔥
BCAAs reduce muscle soreness 💪
Pre-sleep protein is NOT beneficial for professional cyclists ❌
Menstrual cycle phase may not influence performance 🚨
Belief of caffeine ingestion improves performance 🧠
How much protein do you ACTUALLY need for strength? 🤔
Do you need to load creatine? 📈
Taurine improves thermoregulatory capacity 🌡️
Palmitoylethanolamide (PEA) is an effective treatment for chronic pain 💥
Casein vs Whey: Which is best before bed? 😴
Are all sugars created equal? 🤔
Training to Failure vs Reps-in-Reserve🏋️♂️
“Too busy to eat” - The challenges of academy football players ⚽️
BCAAs may improve recovery from concussion 🧠
Resistant starch improves weight loss 🍽️
Does current guidance on carbohydrate intake apply to female athletes? 🤔
Time-restricted eating is better than normal dieting ⏰
How common is doping in elite athletes? 💉
Do endurance athletes use evidence-based caffeine strategies? 🤔
Music delays perception of fatigue 🎶
Don’t delay refuelling after exercise!⏳
Endurance athletes do not meet competition dietary recommendations ❌
β-hydroxy-β-methylbutyrate (HMB) improves endurance performance 🚴♀️
How many calories do you burn resistance training? 🔥
Drinking to thirst is not sufficient for team sport athletes ❌
Protein supplementation improves recovery post-surgery 🦴
CoQ10 supplementation may improve recovery from muscle damage 💥
Oral contraceptives may impair muscle recovery 🚨
Low energy availability & sleep in young rugby players 🏉
Hey female footballers! Prioritise carbs, not protein 🚨
Common questions and myths about caffeine ☕️
The Goldilocks principle of sleep 😴
How accurate are food label? 🎯
The WUT Tool for monitoring hydration💧
Esports: a need for improved nutrition 🎮🚨
How much does caffeine improve running performance? ☕️
Effects of the menstrual cycle in pro female rugby players 🏉
Do supplements make a difference for bodybuilders?
Synergistic effects of Rhodiola Rosea + Caffeine 📈
Water fasting for body fat loss💧
Do you need carbs for strength or resistance-training? 🏋️♀️
Time-restricted eating is better than normal energy restriction, or is it? ⏰
The Mediterranean Diet improves gut health 🥗
Caffeine in the afternoon? Might not be an issue for habitual users ☕️
Iron supplementation for athletes 📈
Athlete's sleep in the real-world 😴
Coffee reduces risk of depression & anxiety ☕️
Low-carbohydrate endurance training increases protein requirements 📈
The best type of carbohydrate supplement for endurance 🚴♂️
High variability in sweat electrolyte losses 💦
Exercise is an effective treatment for depression 🧠
Alcohol impairs sleep quality 🍺❌
How much protein do endurance athletes need for recovery? 🍖
Supplement use increases positive doping attitudes in youth athletes 🚨
Low carb diets decrease food cravings 📉
Ketogenic diets may reduce sleepiness 😴
Omega-3 may improve ADHD symptoms 🧠
Cinnamon improves blood pressure🩸
How Sports Nutritionists manage concussions 🤕
Ice baths blunt muscle growth 🚨
Fasting does not increase fat loss ❌
Poor sleep may increase pain intensity 💥
Cannabis impairs cycling performance 📉
Protein shake vs protein bar, which is best? 🧐
Energy expenditure accuracy of popular wearables ⌚️
Preventing eating disorders in youth athletes ✅
Fenugreek enhances body composition & strength in females 💪
New Resting Metabolic Rate equations for pro rugby players 🏉
Creatine enhances upper body muscle mass more than lower body 💪
Ashwagandha improves cognitive function 🧠
Dealing with an injury? Consider Vitamin C 🍊
Increasing water intake improves mood💧
How much does creatine boost muscle hypertrophy? 💪
How long does it take to form a new habit? 🧠
How to boost the power of your probiotics 🚀
Multivitamins prevent cognitive decline 📉
Eat berries to improve sleep 🍓
The Mediterranean Diet improves athletic performance 🥗
Yes, you CAN spot reduce body fat ✅
Blackcurrants: A functional food for athletes ⚡️
Underfuelling in LEA, how long it too long? 🪫
Palmitoylethanolamide (PEA) a CBD alternative to help manage pain💥
Vitamin D supports mitochondrial health and muscle regeneration ☀️
Chewing gum, a tool to make dieting easier? 🍽
New Resting Metabolic Rate equations 🔥
Caffeine content of Nespresso capsules ☕️
Perceived dehydration impairs endurance performance 🧠
Using smaller utensils reduces calorie intake🍴
Which form of coffee contains the most caffeine? ☕️
Plate colour influences energy intake 🍽
Essential amino acid supplementation improves cognitive function 🧠
Vitamin B2 could help treat concussion 🧠
Beetroot juice prevents fatigue in football players ⚽️
Prebiotics reduce illness in athletes 🦠
Pistachios improve exercise recovery ✅
Optimal pre-workout timing for coffee ☕️
Alpha-lactalbumin, the next sleep supplement? 😴
Chewing hard foods improves cognitive performance 🧠
Berries & berry supplements: an underrated nootropic 🫐
Habitual caffeine consumption does NOT affect its ergogenic potential ✅
Do you need to load creatine? 📈
20g vs 40g protein post-exercise, is a bigger serving better? 📈
New meta-analysis on protein supplementation for resistance-training 💪
Refeeds preserve metabolic rate when dieting 🔥
Daily fish oil supplementation improves exercise recovery 🐟
Cold therapy benefits men more than women ❄️
How much muscle do you lose when you can't train? 📉
Does eating late at night impair sleep? 💤
How much body fat do you gain after short-term overfeeding? ⏳
Protein supplements for endurance adaptations 🫀
38% of supplements contain undeclared doping substances 🚨
Magnesium loading boosts recovery after exercise 🔋
Key nutrients for bone healing 🦴
Want to run faster? Use creatine 🚀
Turmeric may be more effective than NSAIDs for managing joint pain 💥
The health benefits of extra virgin olive oil 🫒
Fresh fish trumps frozen for omega-3 content 🐟
High protein diets maintain lean body mass during weight loss 📉
A nutritional approach to preventing overtraining syndrome 📈
The effects of humidity on sweat 😶🌫️
Vitamin B12 recommendations for Vegans 🌱
Room for improvement in nutrition knowledge for parents of youth footballers ⚽️
Caffeine withdrawal or coffee withdrawal? ☕️
Urine testing for hydration may be a waste of time 🗑
Creatine supplementation for brain health and function 🧠
The best cooking methods for maintaining antioxidant content 🍳
Vegan diets are best for cardiovascular health - TWIN STUDY! 🌱
When to stop drinking caffeine to avoid disturbing sleep 😴
Freeze-dried fruit, a practical recovery ingredient? ❄️
Heat stress may augment resistance training adaptations 🥵
Jumping plus collagen supplementation increases bone mineral density in cyclists 🚴♂️
Blood Biomarkers for Estimating Energy Expenditure🩸
The best dosing protocol for Vitamin D ☀️
Eating seasonally is more important than eating organic ☀️
Low carbohydrate intake impairs muscle growth 🚨
Kiwifruit can help you get better sleep 🥝
Vegetables may lose 50% of their nutritional quality after harvest 📉