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)
Fasted Training Is Out: What Coaches Actually Recommend Now
Coaching consensus has shifted away from fasted morning training. Here's what the evidence now supports for fueling, performance, and hormonal health.
Nutrition for Female Athletes: What's Actually Different From Men
Most sports nutrition research was done on men. This guide covers female athletes' real needs: iron (18mg/day), protein, cycle-phase nutrition adjustments, and the often-ignored RED-S risk.
Gels, Bars, and Whey: Are Sports Nutrition Products Bad for You?
A sports doctor and dietitian break down when energy gels, protein bars, and whey help performance — and when daily use quietly harms your gut and metabolic health.
From Instinct to Science: Romain Bardet's Nutrition Evolution
Romain Bardet's shift from gut-feel to data-driven nutrition offers endurance athletes a practical framework: carb periodization, gut training, and timed protein recovery.
Pre-Workout Hydration: Necessary or Overhyped?
New Swiss Sports Nutrition Society research challenges blanket pre-workout hydration rules, revealing the three variables that should actually guide your fluid intake before training.
Organic Food and Athletic Performance: What the Evidence Shows
The organic food performance link is heavily marketed but the direct evidence is limited. Here's where the science actually supports organic choices for athletes.
Oral Semaglutide in 2026: What GLP-1 Pills Mean for Nutrition
Oral GLP-1 pills remove the injection barrier. But the nutritional risk remains real: 30-40% of weight lost can be lean mass without adequate protein guidance. What coaches and nutritionists need to know.
Methionine and Immunity: What a Salk Institute Study Reveals About Surviving Infections
A Salk Institute study (June 2026) shows methionine — an amino acid in eggs and meat — dramatically improves survival in severe infections (mouse model). What this early research means for diet and immunity.
The Biggest Collagen Study: What Actually Works
The largest collagen study to date reveals which forms, doses, and timing protocols actually deliver results for skin, joints, and athletic recovery.
Protein in Summer Heat: Why Your Needs Change and How to Hit Your Targets
Summer heat increases protein catabolism 10-15% and reduces muscle synthesis efficiency. Practical adjustments for keeping your gains: targets, liquid sources, and timing.
GLP-1 Companion Supplements: The Category Growing 124% Annually From Ozempic's Nutrition Gaps
GLP-1 medications create real nutrition gaps. The companion supplement category is growing 124% annually. Here's what's evidence-backed vs. hype — and what actually matters.
Vitamin D Deficiency After 50: Why It's So Common and How to Fix It
Vitamin D deficiency is nearly structural after 50 — skin synthesis drops 75%. Updated 2026 guidelines, D3 vs D2, K2 combination, and how to act on your blood levels.
Protein and Muscle After 50 in Women: What the New Clinical Trial Confirms
RCT: 15g daily protein in 70 women aged 50-80 significantly improves muscle strength and function — especially combined with physical activity. Results, timing findings, and practical implications.
Ultra-Processed Foods: It's How They're Made, Not Just What's in Them
New research suggests industrial manufacturing processes, not just ingredients, drive the health risks of ultra-processed foods. Here's what that means for athletes.
Race Day Nutrition in Summer Heat: The Exact Protocol
Racing in summer heat demands a fundamentally different nutrition protocol. Here's exactly how to adjust your fueling, electrolytes, and timing when temperatures rise.
GLP-1 and Protein: How to Stop Losing Muscle on Ozempic
GLP-1 users can lose 25–40% of weight from muscle, not fat. Here's the protein strategy to stop it.
EPA vs DHA: What's the Difference for Endurance Athletes?
A 2025 study compared EPA-rich vs DHA-rich omega-3 in endurance athletes. Both lower heart rate. Only EPA changes the respiratory exchange ratio. What that means for training.
NAD+ Supplements: When Label Claims Cross the Line
A NARB ruling against an NAD+ supplement brand draws a hard line on longevity claims, signaling broader scrutiny across the entire anti-aging supplement market.
Magnesium, Sleep, and Recovery: What the Evidence Actually Shows
Magnesium supports sleep and recovery in athletes, but only when deficiency is present. Here's what form, dose, and timing actually matter.
Danone Acquires Huel for €1B: What This Deal Actually Means
Danone acquires Huel for €1B (March 2026). Why big food companies are buying DTC health brands they can't build — and what it signals for the complete nutrition market.
5 Supplements for Healthy Aging: What the Science Actually Says
The 5 supplements with the strongest evidence base for adults 50+: creatine, vitamin D, omega-3, magnesium, collagen — dosing and mechanisms explained.
Pre-Workout: Real Food vs. Supplements
The pre-workout supplement market is booming, but coffee, a banana, and a small snack replicate the core stack at 10% of the cost with no proprietary blend ambiguity.
Methionine: The Amino Acid That Fights Deadly Inflammation
A Salk Institute study in Cell Metabolism found methionine dramatically improved survival in severe infections — by boosting kidney clearance of inflammatory cytokines, not suppressing immunity.
The Nutrition Lab: Protein and Fiber — 2026's Dominant Nutrition Duo
This week's Nutrition Lab: protein and fiber are 2026's dominant nutritional duo. The science, the synergy, and 3 high-protein + high-fiber meals that work for athletes.