Which Form of Creatine Is Most Effective?
Creatine monohydrate remains the best-studied, most effective and economical form, with strong evidence for bioavailability, stability and safety.
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Beef Protein for Lean Mass and Muscle Strength
What a systematic review found about beef protein supplements, lean mass, strength and total protein intake compared with placebo and whey protein.
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Beta-Alanine and Performance: What Athletes Should Know
How beta-alanine supports muscle carnosine and buffering, which exercise durations may benefit, and practical guidance on dosage, timing and parest...
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A Highly Effective Aid: Caffeine
Caffeine can improve strength, endurance, power and alertness, but dose, timing, source, tolerance and individual sensitivity shape its effects.
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Carbohydrates Before Exercise: Part IV
Practical guidance on carbohydrate loading and pre-exercise intake, including timing, food choices, sports drinks and performance-focused supplements.
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Debunking Common Myths About Creatine Supplementation
The International Society of Sports Nutrition has reviewed frequent questions and misconceptions about creatine. This article summarises key points.
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Carbohydrates After Exercise: Practical Guide, Part III
Continuing with the series of “practical guide” posts about carbohydrates, in this third entry we will see that they are not only important during ...
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Carbohydrates: A Practical Guide, Part II
A practical guide to carbohydrate intake during exercise, with hourly targets by session duration and advice on combining carbohydrate sources.
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Carbohydrates: A Practical Guide, Part I
Surely you all know that you have to “eat,” well, better said, ingest carbohydrates during training and/or races, especially when they are either l...
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How Can We Avoid the Negative Effects of a Training Break?
Maintaining some training intensity during a holiday break can limit detraining and help preserve aerobic fitness, strength and repeated-sprint cap...
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Ketone Supplements in Athletes: Do They Work?
Ketone supplements are currently one of the “trending topics” among athletes, especially in cycling. There are many rumors indicating that these su...
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Carbohydrates: Essential for Team Sports
Muscle glycogen is crucial for repeated high-intensity efforts in team sports, making carbohydrate intake important before, during and after matches.
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