Category: Nutrition & Performance
Sports nutrition guides: protein needs, carbohydrate periodization, hydration, evidence-based supplements and game-day nutrition plans.
Nutrition and Sleep Before Test and Match Day: A Simple Preparation Routine
Before an important test or competition, keeping to a routine you know is often better than trying something new. A simple meal and sleep plan.
Post-workout nutrition: protein, carbohydrate and the truth about the timing window
If you do not eat within 30 minutes after training, not everything is wasted. Daily totals and meal distribution matter at least as much as timing.
Energy Surplus and Meal Structure for Athletes Who Want to Gain Muscle
For athletes who struggle to gain weight, the real problem is often not training but not eating enough. We explain a controlled energy surplus and a sustainable meal routine.
Carbohydrate Periodization: Adjusting the Plate to Training Load
Rather than eating the same amount of carbohydrate every day, intake can be matched to the day's training. We show how the plate changes for hard, moderate and light days.
Caffeine and performance: dose, timing and precautions
How does caffeine affect performance, what dose and timing should you use, and who should be cautious? A practical caffeine guide for athletes.
Creatine monohydrate: level of evidence and practical use
How does creatine monohydrate work, what dose and protocol should you use, and what are the side effects? A guide to the level of evidence and practical use.
Hydration and electrolytes for athletes: how do you calculate sweat rate?
How do you calculate sweat rate, how much fluid loss matters, and when do you need sodium? A step-by-step hydration and electrolyte plan for athletes.
Match-day nutrition plan: meal timing and practical options
What to eat before a match, when to eat it, and how to refuel during play? A practical match-day framework built on general principles.
Sports Nutrition Guide: Core Principles for Performance
Energy balance, protein, carbohydrate periodization, hydration and evidence-based supplements: the core principles of performance nutrition for athletes.
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