Sports Nutrition

Glycogen supercompensation and 60-90g/h of carbs during exercise capture most of the benefit for endurance events over 90 minutes.

Glutamine is sold to prevent post-race illness — but does supplementation actually protect endurance athletes' immune systems?

The ISSN's evidence-based caffeine guidelines: how much to take, when, and why individual response varies so much.

The 30-minute anabolic window is a myth: total daily protein and its distribution matter far more than exact timing.

A 2025 GSSI review finds CGM use in non-diabetic athletes far outpaces the evidence — higher glucose doesn't automatically mean better performance.

A 2026 IJSNEM review explains how to periodize fiber intake in endurance athletes: gut microbiome benefits, but digestive risk during exercise.

Latest 2026 carb loading protocol: g/kg dosing, in-race intake rates, glucose-to-fructose ratios and gut training.

New review shows fast glycogen recovery needs 1.0-1.2 g/kg/h of high-GI carbs within 4 hours; protein helps only when carbs fall short.

Can specific probiotic strains reduce GI distress, boost immunity, and aid recovery in athletes? Here's what the ISSN position stand shows.

Beetroot juice nitrate converts to nitric oxide, boosting endurance performance — but gains depend heavily on training status.

A pre-workout meal timed 2-3 hours before training with carbs and moderate protein improves performance — here is what the evidence supports.

Post-workout glycogen resynthesis depends more on total daily carbohydrate than a strict 30-minute window — here's what the dosing evidence actually shows.

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.

The ISSN position stand on caffeine: effective doses, timing, what it improves, and how to use it safely.