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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Why Your Warm-Up Matters More Than You Think
Learn why warming up is one of the most overlooked performance tools for athletes. This guide breaks down the science of warm-ups, how they improve performance, reduce in...
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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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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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All Your Creatine Questions Answered: How to Use Creatine
Learn how to take creatine monohydrate for the best results. Dosing, timing, loading, cycling, hydration, and mixing—all backed by research for athletes.
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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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Infographic - The Olympic Lifts, a Breakdown
Explore a clear infographic breaking down the snatch and clean & jerk. Learn proper technique, foot positioning, and form cues to lift smarter and safer.
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Infographic - The Olympic Lifts... Are You Putting Your Feet Where They Should Be?
Discover ideal foot positioning for Olympic lifts in this detailed infographic. Perfect your snatch and clean & jerk with expert tips to boost performance and prevent injury.
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Get injured a lot? Try taking creatine
Looking to reduce injury risk, recover faster, or get more from your training? Creatine does more than build strength—it supports endurance, cognitive performance, bone health, ...
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Nutrition Strategies for Female Athletes, the Impact of Poor Sleep on Performance and the Effects of Different Types of Weight Training
In this week's summary of the latest research from the world of sports nutrition: Nutritional strategies for female athletes, the impact of poor sleep on performance and the eff...
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