Train smarter, eat better, live healthier

Iron deficiency affects a large share of female athletes due to menstrual losses, footstrike hemolysis, and low energy availability. Learn how ferritin screening works and how to manage iron status through diet and evidence-based supplementation.

New 2026 research and a landmark JISSN trial show 300-600mg/day of standardized ashwagandha extract may stabilize cortisol, speed recovery, and support strength gains in athletes — here's what the evidence actually shows, including dosing and safety caveats.

Ice baths can ease soreness and speed perceived recovery after hard training, but timing matters: used right after resistance training, cold water immersion may blunt muscle and strength gains. Here's what the latest meta-analyses say.

Hydrolyzed collagen (~15 g) plus vitamin C, taken 30-60 min before training, may modestly boost tendon stiffness and remodeling when paired with loading exercise, per a 2026 systematic review.

A 2025 Sports Medicine review re-examines the evidence behind Zone 2 and its role in building an endurance aerobic base.

Magnesium supports muscle and energy, but evidence on cramps and performance is mixed. Recommended dose: 300-400mg/day.

4-6g/day beta-alanine for 2-4+ weeks boosts muscle carnosine and buffers acidosis in 1-4 minute high-intensity efforts.

A 2026 meta-analysis of 41 trials finds 2g/day EPA+DHA for 6+ weeks lowers post-exercise inflammation and soreness.

The official 2026 ISSN Position Stand on antioxidant supplementation and athletic performance.

Vitamin D supports bone, muscle, and immune health for athletes — an evidence-based overview from Examine.com, with guidance on testing before supplementing.

Curcumin has anti-inflammatory properties and may ease osteoarthritis pain — a look at the evidence from 147 references and 117,479 participants on Examine.com.

L-Carnitine is marketed as a fat burner, but 101 trials and 18 meta-analyses show far more modest effects than the ads suggest.