Sports Nutrition Guides
Nutrition guides, supplement reviews, and meal prep recipes for athletes. Science-backed advice for better performance and faster recovery.
Latest articles (624)
Meal Timing: What the Latest Research Actually Shows
New research shows meal timing independently affects metabolism and body composition. Here's what the evidence actually means for athletes in practice.
Chrono-Nutrition: How to Sync Your Diet With Your Training
Chrono-nutrition aligns your meal timing with circadian hormonal rhythms to maximize training performance and recovery. Here's how to structure your eating around your actual workout schedule.
The $70B Supplement Industry Is Still Mostly Unregulated
The $70B supplement industry remains largely unregulated in 2026. Here's what that means for your health and how to protect yourself.
How Much Protein Do You Actually Need Per Day in 2026?
The 2025-2030 Dietary Guidelines raise protein targets to 1.2-1.6g per kg daily. Here's how active adults can hit those numbers practically.
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.
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.
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.
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.
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.
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.