Inflammation has long been portrayed as something inherently bad; a process that needs to be fought or suppressed. In popular ...

The studies by David Costill in the late 1970s (2) showed that caffeine can increase the mobilisation of fatty acids from their stores. Fat is stored in several tissues but mostly in adipose tissues.

In a previous blog I explained the reason for the grams per hour recommendations. In a large number of studies there seemed to be only small differences between individuals in terms of the maximum ...

Muscle cramping during exercise is a common problem among athletes that involves sudden, involuntary and painful muscle contraction during or after exercise. The occurrence of cramps is quite ...

Guidelines 10 years ago stated that carbohydrate intake during exercise should be 30-60 grams per hour, this developed to intakes of 90 g/h in some situations, but recently a paper was published that ...

Sodium is the most talked about electrolyte... it is often talked about in relation to hydration but what exactly is it and what exactly does it do? Sodium plays a role in fluid balance, absorption of ...

The World Health Organisation (WHO) have advised that a diet high in free sugars can be harmful to health as it is associated with dental decay and may lead to excess consumption of energy (calories), ...

Ketone esters have received a lot of attention amongst elite athletes but also in the media. We covered the potential role of ketones in these previous blogs (effects on glycogen and performance and ...

Carbohydrate improves performance during long events (>2h) (Read more). Fluid intake can help prevent severe dehydration and also contribute to performance. But is it best to drinks sports drinks, ...

Now we have come to the blog that puts it all together and talks about the recommendations for carbohydrate intake during exercise. First it is essential to know what the goal of an exercise session ...

Caffeine is used by many athletes due to its potential as a performance enhancer. There is a substantial amount of scientific evidence to support this. How you get the caffeine into the body can vary.