Wellness Digest

Train smarter, eat better, live healthier

Wellness Digest turns the latest sports-science and nutrition research into clear, practical guides in English, French, German, Spanish and Vietnamese — every claim backed by a trusted source.

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Hydration
EN
Why Sodium Loss During Sweat Varies So Much Between Endurance Athletes

Sweat sodium loss varies nearly tenfold between athletes, and wearable sensors now make individualized hydration plans possible.
Cardio
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HIIT vs. Steady-State Cardio for Fat Loss: What the Evidence Actually Shows

A meta-analysis finds HIIT and steady-state cardio produce similar fat loss, but HIIT edges ahead on cardiorespiratory fitness gains.
Vitamins
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Vitamin D3 and Strength Gains in Athletes: When Supplementation Actually Helps

Vitamin D3 mainly boosts strength and power in athletes who start out deficient, not those already vitamin D-replete.
Supplements
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Caffeine Dosing and Timing for Exercise Performance: What the ISSN Position Stand Says

The ISSN position stand outlines evidence-based caffeine doses and timing for endurance, strength and power performance.
Protein
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Pre-Sleep Protein and Overnight Muscle Protein Synthesis: What the Evidence Really Shows

Casein before bed boosts overnight muscle protein synthesis, but new research shows it may not translate into next-day strength gains for trained lifters.
Nutrition
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Intermittent Fasting and Athletic Performance: What Recent Research Really Shows

A 2025 meta-analysis of 35 RCTs shows intermittent fasting preserves strength and VO2max, but may reduce lean mass - key takeaways for athletes.
Strength Training
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Blood Flow Restriction Training: What the Newest Research Really Shows

A 2026 JSCR meta-analysis finds BFR adds no extra benefit atop heavy lifting, but at 20-30% 1RM it rivals heavy training for strength gains.
Supplements
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Creatine Isn't Just for Muscle: New 2026 Research Points to a Brain-Energy Benefit

A new 2026 randomized trial finds a single high dose of creatine improves cognitive performance by ~12% during 21 hours of sleep deprivation.
Strength Training
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How Resistance Training Protects Aging Bones Against Osteoporosis

A meta-analysis of 17 RCTs shows resistance training significantly improves bone density at the spine, femoral neck, and hip in older adults.
Sports Nutrition
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Probiotics for Athletes: What the Evidence Says About Gut Health, Immunity, and Performance

An umbrella review of 69 RCTs finds probiotics may modestly lower inflammation and boost mucosal immunity in athletes, but evidence on GI distress and performance stays thin.
Endurance
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Polarized Training and VO2max: What the Science Says About the 80/20 Model

New research shows 70-85% low-intensity plus 15-26% high-intensity training may best boost VO2max in endurance athletes.
Strength Training
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Plyometric Training: What the Evidence Says About Building Explosive Power

A 2025 meta-analysis shows plyometric jump training boosts jump height, sprint speed, and agility, most reliably with 2 sessions/week for 9+ weeks.