Sports Nutrition Guides
Nutrition guides, supplement reviews, and meal prep recipes for athletes. Science-backed advice for better performance and faster recovery.
Latest articles (401)
2025-2030 Dietary Guidelines: The Protein Revolution Explained
The 2025-2030 Dietary Guidelines nearly double protein targets to 1.2-1.6g/kg and restructure the food pyramid. Here's what it means for active adults.
How to Eat for Heart Health and Performance in 2026
The AHA's 2026 statement and new Dietary Guidelines create a unified nutrition framework that improves heart health and athletic performance simultaneously for active adults.
AHA's 2026 Diet Guidelines for Heart Health: What's New
The AHA's March 2026 dietary statement drops low-fat dogma and prioritizes food quality, unsaturated fats, and cutting added sugar and sodium for heart health.
How to Spot Fake Supplement Claims in 2026
The $70B supplement market is flooded with fake claims and AI-fabricated science. Here's how to verify what's real before you buy.
Vitamin D May Prevent Diabetes - But Your Genes Decide
New research shows vitamin D only reduces diabetes risk in certain genetic profiles, making personalized supplementation more critical than blanket recommendations.
Vitamin D and Athletes: What You Actually Need to Know
Vitamin D deficiency affects 40% of indoor athletes, impacting strength and immunity. New gene research means blanket dosing advice no longer cuts it.
Sports Nutrition Timing: The 2026 Practical Guide
The anabolic window, carb timing, pre-sleep protein, and hydration: a research-backed 2026 framework for practical sports nutrition timing.
Personalized Supplements in 2026: What Actually Works
Personalized supplements are the industry's biggest bet. Here's how to separate the tools backed by real biology from the ones built on marketing.
Ultra-Processed Foods and Your Gut: The New Evidence
New evidence shows ultra-processed foods structurally alter the gut microbiome, impairing nutrient absorption and compounding the performance cost for athletes.
HYROX Nutrition: What to Eat Before, During and After
HYROX demands both glycogen loading and sustained protein intake. Here's exactly what to eat before, during, and after race day.
Protein and Your Gut: What the Science Actually Says
High protein intake can quietly disrupt your gut microbiome. Here's how source, fiber, and meal structure let you build muscle and protect gut health at the same time.
GLP-1 Diet Strategy: How to Eat to Keep Your Muscle
GLP-1 drugs cut appetite fast, but the muscle-loss risk is real. Here's how to structure protein intake and training to protect lean mass throughout therapy.
FABP-4: The Protein Linking Body Fat to Cancer Death Risk
A 2026 EPIC study identifies FABP-4, a protein secreted by fat tissue, as a key mediator between excess adiposity and colorectal cancer mortality.
Nutrition Lab: Ashwagandha, Cortisol and Athletic Performance
A January 2026 study on 56 athletes shows 600 mg/day ashwagandha stabilizes cortisol and improves recovery during pre-season. But the effects differ between men and women.
Creatine and Strength: What the Latest Meta-Analysis Shows
Creatine monohydrate delivers 5 to 15% strength gains above placebo over 4 to 8 weeks. 3 to 5g per day is enough, no loading phase needed. Here's what the meta-analysis confirms.
Gut Health and Sports Performance: The Microbiome Connection
Gut microbiome diversity correlates with higher VO2 max in elite athletes. What the science actually says about probiotics, intestinal permeability, and how to navigate a $29.1B market full of overclaims.
Your Gut Bacteria Change Every Time You Train Hard
A February 2026 study from Edith Cowan University shows high-intensity exercise changes gut bacteria composition within hours. And the loop is bidirectional.
Fiber Is the New Protein: The Science Behind the 2026 Shift
PepsiCo's CEO said it in October 2025: 'fiber will be the next protein.' March 2026 product launches are proving him right. But what makes this shift interesting is the science behind it.
Creatine and Your Brain: What the 2026 Research Shows
Does creatine improve cognitive function? Recent studies show real effects under sleep deprivation and in vegans. But a systematic review of 10 studies finds no consistent effect in healthy well-rested adults.
The 2026 Protein Trend: Numbers and Recommendations
In 2026, 57% of adults prioritize protein. New dietary guidelines confirm the trend. A complete look at the numbers, recommendations, and best sources to hit your targets.
The Nutrition Lab: Protein and Your Gut, What Science Says
The Nutrition Lab this week: a 2026 Scientific Reports study shows how high protein intake reshapes your gut microbiome. What that means for athletes and how to balance protein with fiber.
Intermittent Fasting vs Standard Dieting: The 2026 Verdict
A 2026 Cochrane meta-analysis of 22 clinical trials concludes: intermittent fasting doesn't produce more weight loss than standard dieting. But certain timing habits still matter.
Nature Medicine 2026: Fasting-Mimicking Diet Relieves 69% of Crohn's Patients
A randomized controlled trial in Nature Medicine shows that 5 days per month of fasting-mimicking diet produces clinical response in 69% of mild-to-moderate Crohn's disease patients.
Creatine vs Beetroot Juice: Two Supplements, Two Completely Different Jobs
A 2026 study tests creatine against beetroot juice in resistance training. They improve different things and work via different mechanisms — so the real question is whether to stack them.