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)
Coffee and Dementia Risk: What a 130,000-Person JAMA Study Found
A 130,000-person JAMA study finds 2-3 cups of caffeinated coffee daily cut dementia risk by 18%. Decaf showed no benefit — suggesting caffeine is the active factor.
Can a Daily Multivitamin Slow Biological Aging? What the COSMOS Trial Shows
The COSMOS trial shows daily multivitamin use reduces biological aging by roughly 1.7 years. What the study proves, its limits, and who it actually applies to.
The Nutrition Lab: Does Magnesium Actually Help You Sleep?
The Nutrition Lab breaks down the magnesium-for-sleep evidence. Two 2026 trials, mixed results, and a practical protocol if you want to test it.
GLP-1 Medications and Muscle Loss: What You Need to Know
Millions of people are now on GLP-1 medications like semaglutide. What many don't realize: up to 40% of the weight lost can come from muscle, not fat. Here's what actually works to prevent that.
Collagen vs Whey Protein: What 2026 Research Actually Shows
A 2026 meta-analysis ranked collagen above whey for strength gains and created a stir. The lead researcher on whey immediately pushed back. Here's what's actually going on.
Protein at Every Meal:
The updated 2026 USDA guidelines raise protein targets to 1.2–1.6g/kg/day at every meal. Here's what that looks like in real food.
Mediterranean Diet 2026: What the Data Actually Shows
In 2026, 69% of surveyed nutrition experts named the Mediterranean diet as the most effective long-term approach. Here's what the data actually shows — and what most people get wrong when they think they're following it.
Creatine Gummies Just Raised $20M: Hype or Actual Innovation?
Create Wellness just raised $20 million for creatine gummies. Creatine is already the fastest-growing supplement in the US. But does chewing creatine actually work as well as swallowing it in powder form? Let's look at the data.
What the Children of Centenarians Eat: New Study Findings
Your parents lived past 100. Does that change what you eat? A new study from Tufts, Boston University, and Harvard just found a concrete answer — and the findings are simpler than you'd expect.
Omega-3, Vitamin D, and Exercise: The Combo That Slows Biological Aging
A landmark Nature Aging trial found that combining omega-3, vitamin D, and exercise slowed biological aging by up to 3.8 months over 3 years. Here's what that actually means.
Iron for Athletes: Which Form, What Dose, and Who Actually Needs It
Iron deficiency hits endurance athletes hardest. Here's who needs to test, which supplement form to choose, and what performance gains to expect.
GLP-1 Drugs Are Reshaping the Supplement Market — Here's What's Actually Growing
GLP-1 drug adoption is reshaping the supplement market. Here's which categories are growing for real reasons, and which are just repackaged staples with a new label.
Kefir Plus Fiber Outperformed Omega-3 for Inflammation in New Study
A University of Nottingham study found kefir combined with diverse prebiotic fiber reduced systemic inflammation more than omega-3 supplements alone.
A Major Meta-Analysis Just Challenged Intermittent Fasting's Hype
A 22-RCT meta-analysis finds IF offers no weight loss edge over conventional dieting. But timing, diabetes, and protein targets still matter.
2–3 Cups of Coffee a Day Cut Dementia Risk by 18%: What the JAMA 2026 Study Actually Shows
A 43-year JAMA study of 130,000 people links 2–3 daily cups of caffeinated coffee to an 18% lower dementia risk. Here's what the data actually shows.
Creatine Forms: Monohydrate vs HCl vs Buffered
Creatine HCl and Kre-Alkalyn cost 3-5x more than monohydrate. Head-to-head trials show no performance advantage. Here's what the evidence says.
Caffeine tolerance reset: how to restore your sensitivity
Caffeine tolerance develops through adenosine receptor upregulation. Here's what the research says about resetting sensitivity and when daily use actually matters.
Magnesium and Sleep for Athletes: Which Form, What Dose, What Results
Athletes lose up to 6x more magnesium than sedentary people. Glycinate or oxide? Which form actually improves sleep and at what dose.
GLP-1 and Muscle Loss: What Training Can — and Can't — Fix
GLP-1 drugs cause 25-40% muscle mass loss without intervention. Training + high protein intake reduces this to 9%, here's how.
Collagen and Joint Health: What the 2025 Research Actually Tells Athletes
10-15g of hydrolyzed collagen 60 min before exercise reduces joint pain by 30-40%. But timing is everything, and most people get it wrong.
Creatine in 2026: What the Science Actually Says, Without the Marketing Noise
Creatine monohydrate remains the most evidence-backed supplement available. Here's what the science actually supports in 2026, and what it doesn't.
Electrolytes Are the Fastest-Growing Sports Nutrition Category, Up 29%
Electrolyte products grew 29% to $2.2B, becoming the fastest-growing sports nutrition segment. Here's what the data means, and whether you actually need them.
Why Protein Became Everyone's Top Nutrition Priority in 2026
57% of Americans are prioritizing protein in 2026 for energy and weight management. Here's the science on how much you need and when.
Ultra-Processed Foods: How to Spot Them and Cut Back Without Overhauling Your Diet
Learn how the NOVA classification works and get practical, no-overhaul strategies to spot and reduce ultra-processed foods in your daily diet.