Smart Caffeine Timing: Boost Performance and Protect Your Sleep
Key Points Caffeine is a proven ergogenic aid, improving performance and reaction time while reducing fatigue. Timing is crucial: avoid caffeine within 9 hours of bedtime to protect sleep. Mo...
MEER INFORMATIE
The Cost of Under-Fuelling for Female Athletes
Key Takeaways Under-fuelling impacts female athletes earlier and more severely, especially in bone and reproductive health. Proper nutrition is vital to protect bone health, which is at greater...
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...
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...
