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...
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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...
Hydration for Athletes: How Much Water You Really Need
By Dr. Crionna Tobin, PhD, Optimum Nutrition, Head of Nutrition & Education Quick Summary Hydration is crucial for temperature control, blood flow, and athletic output. Heat, body size, fluid i...
