Many athletes have experienced muscle cramping during or after exercise, at some point in their sporting career. It is difficult to assess how many athletes suffer from muscle cramps, as some athletes ...

Let's look at the absorption process close-up. Absorption is the process of moving a nutrient from the intestinal lumen into the bodies’ circulation (from left to right in the figure below). In this ...

The highest oxidation rates were seen with intakes of 144 g/h, but the best results were probably obtained with 108 g/h because this resulted in the lowest residual volume. When we ingest 100 grams of ...

Runners find it hard to ingest carbohydrate during running, perhaps because they are not used to it. Studies show they could benefit from higher intakes. Here I discuss the topic with Aitor Viribay.A ...

In previous blogs we have discussed the role of protein intake for muscle protein synthesis. However, muscle contains many different functional proteins. While most research has focussed on ...

In a couple of earlier blogs, we discussed that carbohydrate oxidation from drinks, gels and bars that are ingested, can be utilized (oxidized) by the body at rates up to 60 g/h. If an endurance ...

Caffeine is used by many athletes due to its potential as a performance enhancer. There is a substantial amount of scientific evidence to support this. How you get the caffeine into the body can vary.

There is no question that caffeine can improve endurance performance. A large number of studies has confirmed this and the topic has been reviewed in several review paper including a recent one by ...

The studies by David Costill in the late 1970s (2) showed that caffeine can increase the mobilisation of fatty acids from their stores. Fat is stored in several tissues but mostly in adipose tissues.

Muscle cramps during exercise can drastically affect performance and are a common problem amongst endurance athletes. These cramps are common during or after exercise and can range from a minor cramp ...

Excess fructose ingestion has been linked with various health problems including liver disease, insulin resistance, inflammation and certain forms of cancer. It has been suggested that liver problems ...

The recommended amount of protein, particularly for athletes, can be difficult to achieve throughout the day, which is where presleep protein consumption can become beneficial. The target dosage of ...