The studies by David Costill in the late 1970s (2) showed that caffeine can increase the mobilisation of fatty acids from their stores. Fat is stored in several tissues but mostly in adipose tissues.

In a previous blog I explained the reason for the grams per hour recommendations. In a large number of studies there seemed to be only small differences between individuals in terms of the maximum ...

Guidelines 10 years ago stated that carbohydrate intake during exercise should be 30-60 grams per hour, this developed to intakes of 90 g/h in some situations, but recently a paper was published that ...

There are countless times I have watched sports on TV and commentators provide their insights on the regulation of fuel use. “And then you switch to fat metabolism” is one of the commonly heard catch ...

Nutrition is an important part of race day, including breakfast before your race. Getting your race day breakfast right is important. Too much or the wrong foods can result in stomach problems. Too ...

Caffeine is both a drug and a nutrient. A cup of coffee in the morning is used to wake up a cup in the evening is often used to work or study late. Athletes often use it to improve endurance ...

Muscle cramping during exercise is a common problem among athletes that involves sudden, involuntary and painful muscle contraction during or after exercise. The occurrence of cramps is quite ...

In previous blogs we’ve discussed what sodium is and how it might be helpful during exercise. We’ve also discussed that the amount of sodium lost in sweat varies significantly from person to person.

Carbohydrate improves performance during long events (>2h) (Read more). Fluid intake can help prevent severe dehydration and also contribute to performance. But is it best to drinks sports drinks, ...

Now we have come to the blog that puts it all together and talks about the recommendations for carbohydrate intake during exercise. First it is essential to know what the goal of an exercise session ...

Water and sports drink are thought off as drinks with great hydration properties whereas caffeine containing beverages such as tea and coffee and alcohol containing beverages such as beer are thought ...

In a previous blog Not all carbs are equal we saw that some carbohydrates are used more rapidly than others, but no carbohydrates are used at rates higher than 60 g/h. Why is this? Why can you not use ...