The Ins and Outs of Using Creatine – What, When, Why, How
Takeaway Tips Stick to basics: Creatine monohydrate is the gold standard—other forms offer no advantage. Keep it simple: 3 g daily is sufficient; no cycling required. Expect small but real be...
MEER INFORMATIE
Sleep by Numbers: Pros and Cons of Wearable Devices for Measuring Sleep
Key Takeaways Wearables are useful for spotting long-term sleep trends, but their accuracy in measuring sleep stages is slightly limited. Behaviour change is their biggest potential, as they ca...
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...
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...
