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Today, we’re looking into the science of ultra-fast recovery post games…I want you to start thinking of your recovery phase as the start of your fuelling phase for the next session or game – they’re always interlinked. When it comes to our main priority, we’re talking about carbohydrates and glycogen replenishment. Unlike protein, the period

Today, we look into a potential reason as to why some people lose weight and drop body fat much easier than others… For example, if two people living identical lifestyles were to reduce their calorie intake by 500kcal per day, why would one potentially lose more weight that the other? It’s very evident that our

Today, we’re rolling back the clocks to 1892 to look at one of the first studies that kicked off the performance nutrition world… The study was entitled ‘The value of sugar and the effect of smoking on muscular work’. From this title alone, we can get an idea of where this is going…and 128 years

As it’s January, we can’t really talk about anything other than new years resolutions. Or more specifically, what science suggests being beneficial when it comes to making sure you don’t fail this year!You, like many others will write down some big kick-ass goals to achieve, but then fail to follow through with once the newly

Today we cover a very timely topic when it comes to making gains over Xmas. More specifically, making gains when you’re on the drink… I.e. how many cervezas can you ingest before it starts to become detrimental to size #SizeIsThePrize In a 2014 study by Parr et al, 8 active males completed three testing days. On

As getting ‘shift faced’ is still a primary goal of many during the Xmas period, I thought it’d be fun continue the theme of alcohol consumption on daily life and performances… This time, we explore ‘the hangover’. As we all know, the hangover is a self inflicted misery to life that commences once blood alcohol

As we know, caffeine prior to exercise can do wonderful things to performance, such as increasing our pain tolerance and decreasing our perceived exertion. The issue with caffeine is that it can be very negative to performance (ergolytic) if consumed in higher quantities. Now, the dose needed to have a positive impact on performance (without

Today, we’re looking at some spanking new research surrounding a rugby players ability to build muscle in pre-season. If you play in any team sport, you’ll know that the pre-season period is a prime time to pack on slabs of mass.Well, not too fast…perhaps not. This was demonstrated by Morehen et al (2019) where they

When it comes to your supplement tool box, omega-3 fatty acids (fish oils) are always considered by many as a ‘no brainer’. However, when it comes to performance and the athlete, is it actually beneficial? To keep things ultra-concise, Philpott et al (2018) looked at the entirety of the research and graded seven key contexts

This week, we’re looking at some pretty nerdy developments surrounding caffeine. It’s been reported that approx. 75% of athletes use caffeine before competition to gain a host of benefits, such as; • Reduced perception of effort.• Reduced perception of pain.• Enhanced mood and mental alertness.• Reducing the performance decrease associated with sleep debt. Mechanistically (yes,

Today’s post is inspired by a recent insta poll regarding how much sleep you’re getting every night. Apparently, 68% of you are shafting yourselves by not getting enough… If you think about it, sleep takes up roughly 1/3rd of our lives, yet we completely overlook its importance. For optimal health and performance, we can’t over-prioritise

Today we answer the question; 𝑪𝒂𝒏 𝒏𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏 𝒊𝒎𝒑𝒂𝒄𝒕 𝒚𝒐𝒖𝒓 𝒅𝒆𝒄𝒊𝒔𝒊𝒐𝒏 𝒎𝒂𝒌𝒊𝒏𝒈 𝒑𝒓𝒐𝒄𝒆𝒔𝒔 𝒅𝒖𝒓𝒊𝒏𝒈 𝒂 𝒈𝒂𝒎𝒆? In short, yes! There are several possibilities where inadequate nutrition can impact mental performance, characterized as; increased perceived exertion (RPE), or loss of skills and cognitive abilities. These possibilities are centered on brain function and the central nervous system (CNS)…

Today, we’re going to investigate whether ingesting beetroot can add 19% to your bench press. If you’re unfamiliar with this claim, it was stated on the Netflix documentary ‘Game Changers’ that this is possible… Well, in short…yes and no. When we think of this statement, we think that it can add slabs of beef onto

In the world of modern day sports nutrition, there’s much debate and confusion surrounding topics looking to enhance performance. That being said, two certainties exist that I hope we can all agree on; 1) You should always follow a food first approach and not prioritise supplements.2) Carbohydrates drive exercise performance and are rate limiting to

Today, we’re looking at a new cure for the shocking pain in the ass that is known as…the exercise induced muscle cramp. Without delving into a huge amount of detail, the occurrence of muscle cramps during exercise is often associated with poor hydration or electrolyte imbalance. I remember back in the day when the red