Research Update: Does Drinking Water During Long Exercise Actually Help?
Does drinking during long endurance sessions improve performance? This study looked at endurance performance with and without drinking.
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New training and nutrition resources every week, plus simple summaries of the latest sports science and what it means for you.
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Research Update: 80% of Recreational CrossFit-Style Athletes Were Under-Fuelled
Are you eating enough? This study found that functional athletes might be under-fuelled. But what does it mean for their performance?
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Research Update: Extra Protein Could Add 7 kg to Your Squat
Protein supports recovery, but this study suggests that supplementing protein could add strength. Here's what the results actually mean for your training.
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You're Not Sleeping Enough and It's Costing You Performance
Sleep debt is a hidden performance killer for athletes, impacting everything from energy levels to coordination and injury risk. Even losing 1–2 hours of sleep per night can red...
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How to Use Creatine to Improve Your Race-Day Results
How endurance athletes can use creatine to boost power, recovery, and race-day performance—without the extra weight. Learn when and how to take it.
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Why Endurance Athletes Should Take Creatine (And Not Be Afraid of It)
Creatine is often associated with bodybuilders and athletes looking to bulk up, but its benefits extend far beyond the weight room.
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3 Hacks to Preserve Your Performance This Holiday Season
Enjoy the holidays without losing your hard-earned strength. Here’s how to train, eat, and recover smarter so you hit January ready to keep building—not start over.
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5 Things to Know About HMB Before Taking It
Discover how high-quality HMB supports muscle recovery, prevents loss, and boosts performance—plus tips to choose the right supplement.
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Recover From Injury Faster With HMB
Learn how HMB can prevent muscle loss, speed recovery, and reduce injury risk—plus why it works even better with creatine.
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Why Most Beet Juice Products Will Have Little Impact on Performance
Most beet juice supplements fall short. Learn why nitrate dose, timing, and processing matter—and how to choose one that actually improves performance.
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The 5 Best Minimally Processed Protein Supplement Options
Discover the 5 best minimally processed protein powders for athletes. Compare egg white, whey, casein, pea, and hemp protein by digestibility, PER, BV, and purity.
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4 Reasons Why You Should Take Creatine As An Endurance Athlete
Should endurance athletes take creatine? The answer is yes! While often associated with strength training, creatine has real benefits for endurance athletes—from increasing lact...
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Beta-Alanine for Uphill Cycling, Caffeinated Gum for Softball, and the Impact of Light Exposure on Sleep
This week’s studies cover beta-alanine’s effects on uphill cycling performance and recovery, caffeinated chewing gum’s impact on how softball players perform, and the role of li...
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Plant-Based Protein is Less Effective, Caffeine Boosts Performance Intensity, and Nitrates Improve Cycling Sprints
This week’s studies cover plant-based protein vs. animal-based protein, caffeine use in team, racket and combat sports, and the effects of nitrate supplementation on cycling spr...
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Taurine and Caffeine for Endurance Cycling, Protein Boosts Golf Performance, and Motivational Music Enhances Tennis Performance
This week’s studies cover taurine and caffeine’s effects on endurance cycling performance, how protein supplementation affects golf performance, and how listening to music impac...
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