Are Mainstream Protein Guidelines Too Low for Performance?
Key Points Protein timing matters — spreading intake every 3–4 hours supports continuous muscle growth and recovery. Both men and women need similar protein amounts, with higher intakes useful...
READ MORE
Syncing Your Training with Your Menstrual Cycle — Does It Really Work?
Key Points • There is no strong evidence to justify tailoring entire training programmes to menstrual cycle phases. • Individual experiences and symptoms matter — adapt training through autoregulat...
Pre-Competition, During-Competition, and Post-Competition Nutrition Strategies for Elite Swimmers
Key Takeaways Pre-competition: 3–4 hours before, eat a carb-rich, low-fat, low-fibre meal with moderate protein, plus start fully hydrated. Top-up fuel: A small snack or sports drink in the fin...
Protein Powders are NOT all the Same
By Mark Evans, Optimum Nutrition, Nutrition & Education Truth Unlocked Not all protein powders are the same – whey protein is a high-quality protein containing all the essential amino acids you...
Creatine is NOT Only for Bodybuilders
By Mark Evans, Optimum Nutrition, Nutrition & Education Truth Unlocked Creatine benefits extend beyond bodybuilding: Creatine increases muscle energy production rates, boosting performance in h...
Enhancing Performance with Creatine Plus
By Dr. Crionna Tobin, PhD, Optimum Nutrition, Head of Nutrition & Education Key Learnings Creatine Plus is our most advanced creatine formulation designed to increase your power and performanc...
