Nutritional Strategies for Marathon Preparation
A practical guide to carbohydrate loading, food choices, hydration and pre-race meals during the week and 24 hours before a marathon.
Read more
Gastrointestinal Problems During Exercise: Prevention Guide
Common causes of gastrointestinal problems during exercise, their effects on performance, and practical prevention strategies involving diet, hydra...
Read more
Christmas Excesses: Effects and Practical Ways to Limit Them
Christmas brings family gatherings, celebrations and meals that can disrupt training habits. This article reviews practical ways to limit the impact.
Read more
Magnesium Intake in Physically Active People
Magnesium's physiological roles, daily requirements, food sources, deficiency risks and evidence on supplementation for active people and athletes.
Read more
Nutritional Supplementation Guide for 10K Races
An adequate nutritional and supplementation strategy can be decisive for the performance in any sports discipline. However, strategies vary accordi...
Read more
Magnesium: What Is It and Why Is It Important?
When analyzing an athlete's diet, we commonly focus on whether energy intake is adequate and whether they consume an appropriate amount of macronut...
Read more
Marathon Fueling Strategy for a 3-Hour Finish
A practical marathon fueling plan for a three-hour finish, covering carbohydrate loading, race-day intake, aid-station timing and gut training.
Read more
ANTIOXIDANT-RICH FOODS: A USEFUL RECOVERY STRATEGY
Antioxidant-rich plant foods may support recovery during demanding training periods without the drawbacks associated with high-dose supplements.
Read more
Intra-Competition Caffeine as an Advanced Tool
Caffeine is undoubtedly one of the supplements with the most scientific evidence for increasing performance in various sports disciplines. Its inta...
Read more
Multi-Nutrient Supplementation to Improve Exercise Adaptation in Physically Active People
Multi-nutrient formulations can support training performance and recovery when their ingredients, doses and timing are selected for the individual.
Read more
Caffeine and Performance in Women
What research says about caffeine and women’s performance, including endurance, strength, power and possible effects across menstrual-cycle phases.
Read more
Hydration: A Simple Guide to Improve Performance
A practical guide to fluid, sodium and electrolyte intake before, during and after exercise, with adjustments for heat, humidity and individual swe...
Read more