文章分類
Sports Nutrition
13 篇文章
Pre-Competition Nutrition: The 48-Hour Protocol That Protects Your Race
The 48 hours before competition are about elimination, timing and precision — not eating more. Fibre traps, glycogen topping, sodium loading and race-morning timing are the variables that separate prepared athletes from unprepared ones.
5 分鐘閱讀 · 2026-10-20
Pregnancy Nutrition for Active Women: What Prenatal Advice Misses
Prenatal vitamins cover folate and iron. They don't cover the full picture of what an active pregnant woman needs — and the gaps in choline, DHA, and iodine have documented consequences for foetal neurodevelopment.
5 分鐘閱讀 · 2026-10-20
The 30-Minute Anabolic Window After Training Has Generated More Supplement Sales Than Scientific Evidence. The Meta-Analysis That Should Have Ended the Myth — and Why Total Daily Protein Still Matters More.
Schoenfeld & Aragon's 2013 review and 2017 RCT demonstrated that the 30-minute post-workout protein window is not a meaningful driver of hypertrophy when total daily protein intake is equated. Distribution across 4+ meals and per-meal leucine threshold matter more than peri-workout timing.
5 分鐘閱讀 · 2026-10-20
Phosphatidic Acid and mTOR: Hypertrophy Signalling Without Stretch
Phosphatidic acid activates mTORC1 through a lipid signalling pathway independent of mechanical load. Here is what the current evidence says for hypertrophy athletes.
5 分鐘閱讀 · 2026-10-13
Perimenopause and Resistance Training: Why Cardio and Calorie Cuts Backfire
Oestrogen withdrawal accelerates muscle loss 3–5%/year and shifts fat to visceral distribution. Resistance training reverses both. Here's the evidence and protocol.
5 分鐘閱讀 · 2026-10-06
NEAT and Step Count: Why 14 Sedentary Hours Beat Your Workout
NEAT varies by up to 2,000 kcal/day between individuals doing zero structured exercise. Learn how step count, occupational movement and fidgeting reshape body composition.
5 分鐘閱讀 · 2026-09-29
Calories vs Macros: What Isocaloric Metabolic Ward Studies Settle
Metabolic ward studies controlling for total calories consistently show minimal differences between macro ratios for fat loss. Learn what Sacks 2009, Hall 2015, and protein leverage theory reveal — and where macros genuinely do matter for athletes.
5 分鐘閱讀 · 2026-09-15
HMB Supplementation: The Specific Use Case for Muscle Protection
HMB supplements are marketed as muscle builders for everyone. The evidence says something quite different — and far more specific. Here is what the research actually shows.
5 分鐘閱讀 · 2026-09-08
Fasted Cardio Burns More Fat During the Session. It Does Not Burn More Fat Overall.
Fasted cardio increases fat oxidation during the session but produces no additional fat loss over 24 hours. Here is what the evidence says about substrate use and body composition.
5 分鐘閱讀 · 2026-08-25
DHA in Pregnancy: Why 200mg Is the Floor for Foetal Brain Development
Helland 2003 found +4 IQ points from maternal DHA supplementation. The foetal brain accumulates 30g of DHA in Q3. Most prenatal supplements are underdosed. Here's the evidence.
5 分鐘閱讀 · 2026-08-11
DOMS: Mechanisms, Evidence and What Actually Reduces Soreness
DOMS is not a sign of effective training — it is an inflammatory cascade involving Type II fibre disruption, nociceptor sensitisation and cytokine signalling. The strategies to manage it are not what most athletes think.
5 分鐘閱讀 · 2026-08-11
Exercise and Nutrition in Chronic Disease: Why Context Decides Outcome
Prescribing exercise to people with metabolic syndrome or type 2 diabetes without addressing the nutritional environment is like prescribing a drug without the correct dosing protocol.
5 分鐘閱讀 · 2026-07-14
Creatine Supplementation: The Complete Evidence Review
Creatine monohydrate is the most studied supplement in sports science. This is the full evidence base: loading protocols, the 20–30% vegetarian deficit, brain phosphocreatine, sarcopenia in over-55s, female-specific dosing, and why every "improved" formulation has failed head-to-head.
16 分鐘閱讀 · 2026-04-06