Which Supplements Really Work (part 1)?
This article (part 1) covers sports supplements supported by solid evidence: vitamin D, caffeine, beetroot juice, beta-alanine, iron, vitamin B12 and iron
What every athlete needs to know about protein
Getting enough protein in your diet is important for everyone – but especially for athletes. Along with helping you feel fuller for longer, this macronutrient helps build and repair your muscles, cartilage, ligaments after a tough workout. Even if you hit the recommended guidelines, you may not be getting enough protein to recover fully from your workouts. According to the International Society of Sports Nutrition, athletes need more protein than the average person and recommends consuming between 1.4g and 2g of protein per kilogram a day
Can you build muscle on a plant-based diet?
One of the biggest myths surrounding vegetarian and vegan diets is that they cannot supply enough protein for optimal performance. But this simply isn’t true. Thanks to documentaries like The Game Changers and the growing list of high-profile sportspeople who attribute their recent success to the benefits of a plant-based diet – Chris Froome, Venus…
Recovery Nutrition: What to eat after a workout
Recovery nutrition is a critical part of any training programme. If you recover better, then you’ll be able to train harder in your next workout. Failure to replenish fluid and fuel after training will result in sore muscles, fatigue and under-performance in your next workout. Exercise depletes your stores of glycogen (carbohydrate) and breaks down…
Ride London: How to fuel for a 100-mile bike ride
Updated 19th July 2019 This year’s Prudential RideLondon-Surrey will see around 100,000 amateur cyclists take to the streets of London in the UK’s biggest festival of cycling. It includes a number of road races for professionals but keen riders will also be taking part in the sportive event: a 100-mile ride from London to Surrey…
Why you may not be losing weight running
One of the most common questions I get asked by runners is why they can’t lose weight despite running regularly. Some runners find that they actually gain weight; a phenomenon dubbed ‘marathon weight gain’.
Why getting too lean could be risking your health
getting lean is a major goal for many people who exercise regularly. But attaining a very low body fat percentage – or a level that is unnaturally low for your genetic make-up – carries big health risks.
Are organic foods really healthier?
The idea that organic foods are healthier is certainly compelling. However, there is little evidence to support this, with some studies finding higher levels of certain nutrients in certain produce, and others finding no difference. A review of 237 studies found that while organic produce contained fewer pesticide residues than conventional, on balance, there are…
Can a low carb diet help or hinder your performance?
With so many diet trends out there, it’s hard to know which ones help or hinder your performance. One trend that’s recently become popular among endurance athletes is the low-carbohydrate high-fat (LCHF) diet. The idea behind it is that training with low glycogen (carbohydrate) stores trains your body to burn fat more efficiently and increases…