Tag: sports nutrition
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Time-Restricted Eating and Athletic Performance
Time-restricted eating comes with strong general wellness messaging, but the research specifically on training performance and muscle retention is more mixed than the popular version suggests. This article covers where TRE holds up well, and where a genuine caveat applies for muscle-building goals.
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Creatine Loading Phase: Necessary or Just Faster?
Loading and low-dose maintenance protocols reach identical final creatine saturation levels. This article covers what the research shows about the three-week timeline difference, the real minor costs of loading, and when that faster timeline is worth it.
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Fiber: The Carbohydrate Nobody’s Tracking
Protein and total carbohydrate get tracked closely. Fiber rarely does, even though research links it to microbiome diversity, recovery quality, and illness risk in athletes. This article covers why intake falls short, the protein interaction worth knowing, and a practical daily target.
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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.