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.

Sodium is said to be important for athletes, and different arguments are used to explain why it is so essential. We will dive into the evidence a little more but the infographic below will already ...

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 many discussions in sport, and people disagree on many topics, but one thing everyone seems to accept as common knowledge is that electrolytes are important. At the same time, it is also ...

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 ...

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 ...

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 ...

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 ...

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 ...

The study investigated the effect of an ‘oxygen-nanobubble beverage’ on physiology and performance in a small group of cyclists. The authors report a very large 2.4% improvement in performance in a 16 ...