Tag: sports nutrition
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Caffeine and Endurance Performance: What the Evidence Supports
Caffeine is among the most consistently supported ergogenic aids in sports nutrition. This article covers the dose range and timing behind that effect, and the CYP1A2 genetic variation that can turn an effective protocol into an ineffective or counterproductive one for a meaningful minority of athletes.
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Does Post-Workout Protein Timing Actually Matter?
Muscle protein synthesis stays elevated for up to 24 hours after training, not 30 minutes. This article covers why total daily protein intake matters more than post-workout timing, what distribution still adds, and the one situation where timing genuinely does matter more.
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Creatine Beyond Muscle: What the Cognitive and Mood Research Shows
Creatine’s evidence base for muscle is well established. A newer body of research looks at the brain, covering cognitive performance under energy strain and an early but promising signal in depression treatment. This article separates the mechanism from the hype.