Sitemap - 2025 - Performance Nutrition Digest
Super Digestible - December 2025 ✅
Metabolic rebound after GLP-1 reception agonist discontinuation 📈🚨
Supplements for esports player performance 🎮
Safety concerns regarding creatine consumption - the scientific evidence 🔍
Blood flow restriction training enhances endurance performance 🩸
How long should we sleep? A focus on depression 💤
How much does resistance training impact muscle glycogen? 🔋💪
Natural daylight during office hours improves glucose control and metabolism ☀️
Beetroot for the brain! Reducing Alzheimer’s risk 🧠
Ketones for athletes - endurance, efficiency and energy ⚡️
Higher intake of high-fat cheese is associated with lower risk of dementia 🧀🧠
Rhodiola rosea for resistance-training and cognitive performance 💪🧠
Probiotics can support recovery and sleep after a marathon 😴
Coconut water for post-exercise rehydration 🥥
Pre-exercise sodium hyperhydration enhances hydration status during exercise in the heat 🌡️
Effects of carbohydrate ingestion during prolonged exercise on muscle glycogen 🔋
Plant- vs animal-based complementary protein intake for muscle adaptations 🌱🍗
Fasted vs fed resistance-training for body composition and strength 💪
BCAAs for performance and body composition 💪⚡️
Anthocyanins and anthocyanins-rich foods for cognitive function 🫐🧠
Supplements to boost muscle hypertrophy 💊💪
Nutrition for tactical athletes 🪖🍽️
Intermittent hypoxia for physical performance 🫁
Long term creatine use is safe for female athletes ✅
Creatine for muscle strength - new meta-analysis 💪
Weight making recommendations for powerlifters ⚖️
The most effective supplements to combine with conditioning training 💊✅
Caffeine may exacerbate exercise-induced gut damage ⚠️
24-hr low energy availability (via diet or exercise) differentially affects sleep and recovery 🪫
Planned drinking vs drinking to thirst for ultra-endurance💧
Heat maintenance potentiates benefits of heat acclimation 🌡️📈
Super Digestible - November 2025 ✅
The Science of Exercise-Associated Hyponatremia ⚠️
Blackcurrant extract enhances high-intensity running performance 📈
Mushrooms for athletes: do they actually work? 🍄
Caffeine gum enhances wrestling performance 🤼
Passive heat exposure enhances VO2max and cardiac adaptations in runners🫀
During exercise caffeine intake attenuates performance declines ☕️
Urolithin-A enhances performance and antioxidant status in football players ⚽️
Weighted vests during weight loss may preserve metabolic rate 🔥
Oral vs topical sodium bicarbonate for recovery after muscle damage 💥
Cold or hot (or placebo?) for recovery in football players ⚽️
Antioxidant supplements for reducing muscle damage in athletes 💥
Going gluten-free will not improve your performance ❌
Ketones for recovery and adaptation to exercise - the current scientific evidence 🔍
Do drivers of food choice differ between healthy and less healthy foods? 🧠
Exercise plus protein for muscle mass and function in sarcopenia 💪
New Zealand blackcurrant extract enhances muscle glycogen storage 📈
Carbohydrate ingestion during football matches - does it make a difference? ⚽️
Is carb mouth rinsing still ergogenic?🥤
Continuous glucose monitors for endurance athletes🩸
Red spinach (“amaranth”) for sports performance 🔍
Disordered eating in athletes increases injury risk 🚨
120 g/hr carbohydrate improves running economy in elite marathoners 📈
Creatine plus HMB enhance strength in older adults 💪
Hydration as a Trainable Skill
The role of magnesium in sleep disorders 💤
Post-exercise recovery strategies for football ⚽️
Heat vs altitude for increasing haemoglobin mass🩸
NSAIDs enhance muscle growth in trained men 💪📈
Heat stress impairs exogenous carbohydrate oxidation during running ⚠️
The effect of caffeine on muscular power during resistance training 💥
Hydration status and kidney injury in the 100-mile Western States Endurance Run 🥵
Super Digestible - October 2025 ✅
Post-exercise home-based hot bathing enhances strength gains 🌡️
MyFitnessPal vs Chronometer for athletes 📲
Can everyday foods replace supplements? 🧐
Physical activity is directly associated with total energy expenditure 🔥
From science to dressing room: supplements for football performance ⚽️
Does breakfast consumption make a difference to glycogen?🔋
What happens to the gut after an ultramarathon? 🏃♂️
The effects of the ketogenic diet on muscle mass strength and endurance 🥑
Optimal ratios of foods for plant-based meals 🌱
Eating eggs to support cognitive function 🍳🧠
The six pillars of lifestyle medicine for high school athlete performance 🏛️
The effects of sports supplements on the gut microbiota 🦠
The best time to seek sunlight to support sleep ☀️
Can you calculate nutritional content of meals using ChatGPT? 🍽️
Does L-citrulline enhance endurance performance? 🧐
Men may benefit more from turmeric than females for exercise recovery 🔋
Does HMB enhance body composition in trained individuals!? 💪
Sodium intake for athletes: before, during and after exercise🧂
Under consumed and overestimated: race day carb intake in endurance athletes 🪫
REDs in ultra-endurance sports 🪫
Betaine supplementation improves cycling performance 🚴
How much fat do you lose in 7-days on 850 kcal/day? 📉
Nutrition strategies to promote sleep in elite athletes 😴
The Applied Sports Science of Powerlifting 💪
Synergistic effects of green tea extract and ginger on endurance performance 🍵
Does L-citrulline improve body composition? 🧐
Does dietary nitrate work for female athletes? 🙋♀️
Topical magnesium does not influence exercise recovery ❌
Urine testing timing may influence reliability 🚨
Caffeine before evening training / competition: does it impair sleep? 😴
Collagen supplementation enhances tendon size and rate of force development 📈
Super Digestible - September 2025 ✅
Blackcurrant juice enhances cerebral blood flow 🧠
Optimal dosing strategies for beta-alanine ⚡️
Continuous glucose monitoring for during exercise carbohydrate fuelling strategies🩸
Combining caffeine with L-theanine enhances performance and reduces side effects ✅
150,000 IU vitamin D before an ultramarathon reduces bone breakdown 🦴
Does better body composition = better performance? 🩻
Caffeine or carbohydrate mouth rinse, both or neither? 💦
Caffeine reverses performance impairment associated with a ketogenic diet ☕️
Synergistic benefits of probiotics and omega-3 for upper body strength 💪
Carbohydrate-restriction for cardiovascular health and body composition🫀
The effect of creatine on upper- and lower-body strength and power 💥
Optimising performance nutrition for adolescent athletes🔋
Haematological adaptations to high-altitude and heat acclimation in elite male cyclists 🚴♂️
Wearing extra layers during exercise for heat acclimation 🌡️
How much protein do we actually need? 🥩
Vitamin D supplementation improves mood and cognition 🧠
Coffeeberry extract enhances skill performance 🎯
Ashwagandha for health and sports performance ⚡️
High fat intake post-exercise blunts muscle protein synthesis🚨
Single dose taurine for exercise performance 💊
Topical carnosine gel improves intermittent high-intensity exercise performance ⚡️
One- vs two-game weeks in the English Premier League ⚽️
Chronic low water intake impairs recovery and compromises immunity 🚨
Glycerol hyperhydration improves running economy in long distance runners 💧
Juice-based supplements for performance and recovery🥤
Protein supplementation for endurance athletes: new meta-analysis 🚴♂️
High dose caffeine enhances performance in powerlifting athletes 🏋️
Substrate oxidation may not affect middle distance running performance 🔥
High carbohydrate replenishes liver but not muscle glycogen during 12 hr post-exercise recovery 🔋
Super Digestible - August 2025 ✅
Nutrition for High-Performance Tennis 🎾
Habitual fluid intake and hydration influence stress responses 😰
Sodium bicarbonate vs sodium citrate…or both? 🧐
Dietary recommendations for body mass and body composition change in athletes 📝
Urolithin A enhances aerobic capacity and recovery in trained runners 🫁
The effect of heat and dehydration on carbohydrate use during endurance 🥵
Jaboticaba berry consumption enhances muscle recovery 🍇
Fuelling immunity - natural products for optimal health 🦠
New wearable tech for hydration assessment💧
Nutritional supplements for knee osteoarthritis 💊
Plant-based protein for resistance-trained individuals 🌱💪
Betaine supplementation for endurance performance🫀
Caffeine gum enhances max strength, power and muscle recruitment 💪
The effects of intermittent fasting on inflammation 🔥
Omega-3, vitamin D and exercise - an anti-aging trifecta 🧬
Ketone ester ingestion during recovery enhances carbohydrate storage🔋
Taurine may attenuate muscle loss during disuse 💪
Saffron extract improves subjective and objective sleep quality 😴
Optimising performance of the elite athlete 🏆
Creatine for combat sports athletes 💥🥊
Melatonin enhances next day performance and recovery 💤
Ultraprocessed vs minimally processed diets following healthy dietary guidelines 🍽️
Creatine enhances technical sports performance ⛹️♂️
The best supplements for specific athletic outcomes 💊
Turning up the heat on skeletal muscle adaptations and neuromuscular function 🌡️
Probiotics significantly affect neurotransmitters 🧠
4:3 intermittent fasting improves eating behaviours ⏰
Ginger supplementation reduces joint pain and inflammation 💥
Post-exercise hot water immersion enhances haemodynamic and vascular benefits of exercise 🌡️
Do you need 10,000 steps per day to improve health? 👣
Teamwork makes the dream work - managing athlete sleep 💤
Super Digestible - July 2025 ✅
The Mediterranean Diet for health-related quality of life in children and adolescents ✅
Caffeine and theacrine enhance cognitive performance 🧠
Creatine for older individuals and clinical populations ✅
Honey is comparable to energy gels during endurance exercise 🍯
Three vs five protein servings per day - effects on muscle growth 💪
Mediterranean diet = lower stress and improved sleep 🥗
Buffering your way to a sub-4 mile 📉
Anti-inflammatory diet + physical activity reduces abdominal adipose tissue 📉
Nutritional supplements for endurance performance in the heat 🥵
Strategies to minimise GI symptoms during endurance exercise 📝
Common questions and misconceptions about dietary supplements and the industry 💊
The impact of dietary fiber on human health 🌾
A poor nights sleep impairs heat loss during exercise 🥵
Resting metabolic rate ratio as an indicator of REDs 🪫
The best protein and carb co-ingestion refuelling strategy🔋
Do athletes need sodium supplements?🧂
Validity of the CORE wearable temperature sensor 🌡️
Collagen peptides enhance muscle tendon stiffness and explosive strength 💥
Astaxanthin enhances cycling performance and recovery 🚴♂️
Isotonic sports drink or water during fasted exercise?🥤
Nitrate-rich beetroot extract enhances muscle contractile properties 💪
High omega-3, low omega-6 diet reduces headache frequency and intensity 🤕
Avocado consumption for cardiovascular health 🥑
Carbohydrate immediately post-surgery enhances recovery🥤
Should you catch up on sleep at the weekend? 💤
Dietary strategies for cognitive health and performance 🧠
Purple grape juice enhances endurance and VO2max 🍇
Omega-3 intake prior to traumatic brain injuries offers neuroprotective benefits 🧠
Short-term severe LEA: mechanisms and performance outcomes 🪫
Caffeine for performance and sleep quality ☕️💤
Caffeine during exercise enhances performance in the heat 🌡️
Super Digestible - June 2025 ✅
Sodium bicarbonate reduces acute kidney injury risk during exercise in the heat 🥵
Supplementation strategies for wrestlers 🤼
Carbs are not required for exercise less than 60 mins ⏰❌
Synergistic effects of creatine and beta-alanine 🔍
Afternoon naps for athlete recovery - how long is too long? 💤
Beta-alanine enhances time to exhaustion in middle- and long-distance runners 🫁
Spirulina supplementation enhances body fat loss 📉
Cold or hot water immersion for recovery in football players? ⚽️
Collagen vs amino acids for connective tissue synthesis 📈
Nutritional strategies for triathlon 🏊🚴🏃
Nutrition strategies to enhance athlete’s sleep 😴
Creatine may enhance recovery from muscle damage 💥
Protein for endurance athlete bone health 🦴
Nutrition for CrossFit - the scientific evidence 🏋️♀️
Carbohydrate intake pattern - does it matter for endurance? 🚴♂️
Heat training enhances haemoglobin mass and hypoxic exercise performance 🥵
Short-term beetroot juice intake improves strength and recovery in resistance-trained males 🥤
The importance of magnesium for athletes ✅
Antioxidant supplementation may blunt adaptations to sprint training 🚨
The best type of exercise to combine with a weight loss diet 📉
Vitamin D supplementation may delay biological aging 🧬
Muscle regeneration is enhanced by hot (but not cold) water immersion 🌡️
The Mediterranean Diet for elite athletes 🥗
Optimising heat acclimation protocols and predicting adaptations🌡️
Does oral contraceptive use influence nutrition practices in athletes?🩸
Head, face and neck cooling for performance 🧊
Intermittent fasting enhances fat oxidation at rest but not during exercise ⏰
Will a high-fat diet improve testosterone levels? 📈
The 4Rs Framework of Sports Nutrition🔋
The best meal frequency and calorie deficit for weight loss 📉
Acute ketone ingestion lowers brain blood flow🩸
Cold water immersion does not enhance recovery or performance 🧊❌
Probiotics enhance anti-inflammatory responses post-exercise 🧫
Seafood during pregnancy improves child neurocognitive development 🧠
Fuel-90: a validated questionnaire to assess carbohydrate knowledge in footballers ⚽️
Coenzyme Q10 for recovery in athletes 💊
Vitamin D enhances muscle strength after surgery ☀️💪
Higher coffee consumption = lower risk of frailty in later life ☕️
ColdZyme reduces respiratory tract infections and protects from rhinoviruses 🤧
Post-exercise recovery is significantly affected by nutrition timing ⏰
Pre-sleep casein plus probiotics improve performance 😴
Caffeine for CrossFit - too much of a good thing? 🏋️
Do athletes cook? Implications for sports nutrition education 🍳
Polyphenol-rich snacks enhance nitric oxide bioavailability in cyclists 🚴♂️
Protein-based interventions for improving muscle mass and function after surgery 📈
Beetroot juice enhances performance in mountain climbers 🏔
Vegetarians are at higher risk of hypothyroidism‼️
Fasted resistance training - will it impair your gains? 💪
Which Montmorency tart cherry product is best? 🍒
Protein supplementation reduces muscle atrophy after surgery 🩼
Probiotics for athletes: mechanisms and outcomes 🦠
Vitamin D supplementation in kids reduces respiratory tract infections ☀️
Rhodiola Rosea extract enhances resistance-training performance 💥
What are the most micronutrient dense foods? 🔬
Dark chocolate - a natural performance enhancer for female athletes 🍫
Omega-3 can protect you from muscle damage 💥
The best intermittent fasting “eating window” for body composition ⏰
Ultraprocessed food intake shortens lifespan 🚨
BCAAs for endurance athletes 💊🫁
Probiotics for body composition, recovery and performance 🧫
Super Digestible - April 2025 ✅
Macronutrient patterns to improve sleep 💤
Energy expenditure during a 161-km mountain ultramarathon 🏔️
Carbohydrate intake affects heat acclimation 🌡️
Post-exercise cold water immersion impairs muscle development 🧊🚨
Creatine DOES NOT cause hair loss ❌
Oral contraceptives enhance muscle growth during strength training 💪📈
Individualising heat mitigation strategies to optimise performance 🌡️
Intermittent fasting 16:8 for muscle gain in trained individuals ⏰💪
HMB significantly improves muscle mass and strength in older adults 💪
The effects of acute exercise/diet induced low energy availability on next day performance 🪫
Nutrition strategies to maximise recovery between exercise sessions🔋
Development of a Periodised Nutrition System for elite athletes 📊
“Live high-train low” effects on haemoglobin mass 🏔️
The role of the chef in professional football👨🍳 ⚽️
Personalised carbohydrate feeding during exercise 🚴♂️
Supplements to support thermoregulation in hot and humid environments 🥵
The Science of Iron Deficiency 🧬
Vegan diets are equally as effective as omnivorous diets for muscle protein synthesis 🌱💪
Prevention and management of exercise-associated gastrointestinal issues 😮💨
Creatine is safe and beneficial throughout life ✅
Protein supplementation for muscle strain injuries🥤
Non-coeliac gluten sensitivity: mind over matter? 🌾
The 4:3 diet is better than daily calorie restriction for weight loss‼️
Repeat sauna use increases muscle capillarization 🌡️
How does increasing humidity affect physiological responses and performance? 🧐
The FIFA Cooling Break Heat Policy is inadequate for female footballers🚨
Post-exercise heat exposure for endurance gains 🌡️
Short-term zinc supplementation may enhance immune defense 🦠
Nootropic and mental health benefits of polyphenols and exercise 🫐
Compression garments for exercise recovery 🔋
Super Digestible - March 2025 ✅
The effect of training with low carb availability on muscle fiber types and adaptations 🔬
Collagen supplementation enhances patellar tendon adaptations 📈
Pre-event protein intake improves post-event recovery🔋
Protein for Endurance Athletes 🍗
Protein supplementation optimises gains after blood flow restriction training 💪
Post-exercise infrared sauna use may improve neuromuscular performance 🌡️
Tart cherry juice improves muscle function in athletes 🍒
Duration and timing of sleep affects blood glucose control 😴
The effect of creatine on lean body mass with or without resistance-training 💪
Caffeine mouth spray vs coffee vs energy drinks ☕️
Nutritional intake of marathon runners - what influences finishing time? 🏃♂️
Carbohydrate strategies for elite long distance endurance 🚴
The benefits of dietary nitrate for exercise performance 📈
Fat oxidation and oxygen consumption are reduced during running in the heat 🌡️
The effectiveness of exercise for improving brain function 🧠
L-theanine can improve sleep 😴
The ISSN Position Stand on nutrition and weight cutting for combat sports 💥🥊
How spinach can enhance your physical performance 🥬
Pomegranate for exercise-induced muscle damage 💥
The oral contraceptive pill does not influence muscle protein synthesis ✅
Pre-exercise carbs for resistance training: does it matter? 🏋️
Probiotics may help to improve fat loss 📉
Honey an anti-inflammatory strategy for overtraining 🍯
The power of daytime naps for athletes 😴
Carnosine supplementation enhances cognitive performance 🧠
Diet and risk of running-related injuries 🚨
Postbiotics enhance amino acid absorption from plant-based meals 📈
Vitamin D supplementation for treating hay fever 🤧
HMB improves muscle mass and strength in patients with sarcopenia 💪
Animal vs plant protein for muscle protein synthesis 💪
Creatine supplementation for traumatic brain injuries 🧠
Super Digestible - February 2025 ✅
Creatine + taurine for endurance exercise in the heat 🥵
Caffeinated ice slushy enhances endurance in the heat 🧊
Pre-season energy deficiency predicts poorer in-season performance 🪫
Ashwagandha enhances perceived recovery and sleep in female athletes 😴
The influence of training load and schedule on youth athlete sleep 💤
Nutritional education to combat low-energy availability 🎓
Caffeine + taurine enhances endurance in hypoxic conditions 📈
The gut health benefits of dietary polyphenols 🫐
Diet and exercise recommendations for healthy aging ✅
Caffeine gum enhances max strength and muscular endurance 💪
Anthocyanins can improve cognition and mood 🧠
Creatine intake may reduce cancer risk ✅
Fasted vs fed exercise for glucose and fat metabolism 🔥
Supplements for health and performance in football players ⚽️
Ultraprocessed food intake in early childhood is associated with obesity development 🚨
The impact of sleep on cognitive function in youth athletes 💤
Chewing gum - a tool for appetite regulation 🍽️
The effects of cold-water immersion on health, well-being & sleep 🧊
Weight-cycling affects appetite and eating behaviour in athletes 🧠
Nutritional strategies to prevent injuries 🛡️
Which nutrients are associated with relative energy deficiency in sport (REDs) 🔍
The effects of omega-3 and exercise on health🫀
A new supplement to reduce sugar cravings and consumption 🍬
Females do not need high protein intakes post-exercise 🙅♀️
The impact of breakfast on athletic performance and training adaptations 🚨
BCAAs enhance muscular rate of force development 📈
Nutrition for muscle maintenance during ACL injury and reconstruction 🩼
Carbohydrate supplementation during an energy deficit maintains physical performance 🔋
Super Digestible - January 2025 ✅
Protein intakes up to 4.2 g/kg of fat-free mass may be best to retain lean mass during dieting 💪
Nutrition for optimising immune function in athletes 🦠
Nutrition for optimising recovery from injury in sports 🩼
Evening alpha-lactalbumin supplementation improves sleep in athletes 💤
Caffeine: an important tool for carb restricted training ☕️
New Zealand blackcurrant extract enhances intermittent exercise performance 📈
Optimal non-pharmacological interventions for sarcopenia 💪
Supplements to enhance swimming performance: new meta-analysis 🏊♂️
Does beetroot juice improve performance in female athletes? 🚴♀️
Medium-chain triacylglycerol (MCT) intake enhances plasma EPO concentrations🩸
Kiwifruit improves multiple aspects of sleep 🥝
The ISSN Position Stand on Omega-3 Fatty Acids 🐟
Science-Based Nutritional Strategies for Weightlifters 🏋️♀️
New predictive equation enables detection of incorrect self-report energy intake 📝
Ketogenic diet + carb supplementation enhances endurance performance 🚴
Omega-3 for improving and protecting sleep 💤
Fibre: the forgotten carbohydrate in sports nutrition recommendations 🌾
Plasma omega-3 is not associated with muscle strength ❌
Sauerkraut induces favourable changes in athlete’s gut microbiota ✅
Dileucine ingestion enhances lower body strength and performance 📈
Step test accurately predicts VO2max in kids 🫁
Power naps improve performance during Ramadan 💤
Supplements for combat sports athletes 💥🥊
Yohimbine: a natural performance enhancing substance 📈
Weighted vests may not increase energy expenditure ❌
Supplement knowledge and use in collegiate student athletes 💊
The Science of Energy Drinks⚡️
What happens when you fast for 7-days? 🧐
Fish oil supplementation may help relieve migraine symptoms 🤕
Greater fat-free mass could lead to biased hydration test outcomes 🚨