Nutrition

Fitness and nutrition go hand-in-hand, so make sure you have your sports nutrition facts right. These articles will give you the sports nutrition education you need. Learn about muscle recovery, proper hydration, and the latest sports supplements the experts are suggesting… To browse our library of free sports training articles, browse using the categories on the left or use the search box.

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Sports Nutrition information: Energy Drinks

Sports drinks – can you have too much of a good thing?

Optimize Nutrition with Naturally Occurring Compounds

New kids on the block – do quercetin and beta-alanine have any value for athletes?

Reduce oxidative stress

Antioxidants compared

Nutritional strategy for optimum rowing performance

Why fluid is the key for pre-competition lightweight rowers

Ergogenic Aids not found in Oxygenated Water

The myth of ‘oxygenated water’

Cherries decrease strength loss and muscle pain

Benefits of a bowl of cherries

Caffeine reduces muscle soreness

Caffeine and leg muscle pain

Triathlon Nutritional Information

Why Triathletes Don't Need Extra Sodium

Exhaustive Exercise and Ginseng benefits

Effects of Panax ginseng extract on exercise-induced oxidative stress

Ergogenic Supplements: Phosphatidylserine

Could phosphatidylserine be the next big ergogenic aid for endurance athletes?

Carbohydrate benefit during cycling

How carbohydrate affects your mood

Endurance Training with Phosphatidylserine

Phosphatidylserine – a magic bullet for endurance?

Sports Nutrition: Dietary Basics

Optimum nutrition for athletes - what can we learn from recent studies

Ergogenic Aids

What's good, what's bad and what's plain ugly?

Sports Nutrition: Antioxidants

Antioxidant protection for athletes: is it time to ditch the pills?

Supplements and Training

A Guide And Advice to Effective Supplement Usage

Half Time Strategy - Temperature

Coping With The Effects of Temperature on The Pitch

Body Fat and Running Performance

Optimum Running Performance and Body Fat Levels

Sports News: Cycling Training

Cycling Training and how carbohydrate, torso training and building endurance can help

Research Round-Up:

endurance, ergogenic drugs, hydration and vibration

Dietary Performance Enhancement

Burning More Fat to Increase Periodization

Sports Nutrition

Nutrition Advice for Endurance Cyclists

Sports Science Glossary Part 2

Sports Science Glossary Part 2

antioxidant diets

Antioxidant Diets: Low antioxidant diets may hamper fuel delivery

Sports Science Glossary Part 3

Sports Science Glossary Part 3

body composition exercise

Body Composition & Exercise: Exercise intensity and body composition

selenium

Selenium: Why athletes need more selenium in their diet

Sports Science Glossary Part 9

Sports Science Glossary Part 9

glycobiology

Glycobiology : Could sugars be the new route to sweet success for athletes?

sodium bicarbonate & sodium citrate

Sodium Bicarbonate & Sodium Citrate

glycaemic index

The glycaemic index: how athletes can make it work for them

disordered eating

Disordered eating is rare in Chinese athletes

zinc & performance

Zinc & Performance: Why athletes may need more zinc in their diet

strength training diet

Strength Training Diet : Hormones and strength - why low-fat, high-protein diets might not be best after all

protein metabolism

Protein Metabolism : Eating and recovery should protein replenishment start before exercise?

maltodextrin-plus-fructose drink

Maltodextrin-plus-fructose Drink: Carb combo drink produces most energy

athletes & antioxidants

Athletes & Antioxidants : A low antioxidant intake may harm athletes

calcium & metabolism

Calcium & Metabolism : Could the bone-building mineral calcium be the new Holy Grail of sports nutrition?

creatine use

Creatine Use: Long-term creatine use is safe

sports drinks & teeth

Sports drinks and teeth

Sports drinks

Sports drinks or water : what is the best choice for sports performers?

muscle cramps

Muscle Cramps : No link between hydration and cramps

caffeine dehydration

Caffeine dehydration : Caffeine and alcohol - just how dehydrating are they?

hydration

Hydration : How to calculate your personal fluid needs

gastric emptying

Gastric Emptying : How variable-intensity exercise slows gastric emptying

metabolic rate

Metabolic Rate : The metabolic impact of exercise - or how your body works out while you put your feet up

salbutamol

Salbutamol: Ergogenic effects of salbutamol

iron deficiency

Iron deficiency: much more prevalent than you imagined and posing particular risks for athletes

protein

Protein: Optimum nutrition: it's about much more than simply eating the right amount

thermogenesis

Thermogenesis: It's not just what you eat...

carbohydrate mouthwash

Carbohydrate mouthwash is ergogenic

caffeine effects

Caffeine effects: Now caffeine's legal, is it worth taking?

antioxidants

Can antioxidants help reduce post-exercise soreness?

sports nutrition information

Sports nutrition information: From carbo-loading to nutrigenomics: Andrew Hamilton on the evergrowing sophistication of nutritional strategies in sport

protein

Protein: How much protein do athletes need - and how safe are high-protein diets?

muscle recovery

Muscle recovery: The post-exercise window of opportunity: why we need to start drawing the curtains

chinese athletes

Chinese Athletes: Chinese Nutrition

carbohydrates

Carbohydrates: Forget fancy supplements - carbohydrates are even more important than you'd thought, for strength as well as endurance

testosterone | diet

Testosterone and diet

hodiola rosea | cordyceps sinensis

Hodiola rosea & cordyceps sinensis - Chinese supplements don't work for cyclists

hydration in football

Hydration football - It used to be oranges in the centre circle... now it's a personal hydration strategy

ribose

Ribose - Why ribose does not make the grade as the 'new creatine' for sports performers

nutrition for football

Nutrition for football: 'Your role is to make sure there are no fat b******s in my team'

football referees

Football referees - Dehydration problems for the men in black

exercise stress

Exercise stress: Strategies to boost your natural immunity and keep infection and the effects of exercise stress at bay

degenerative joints | veteran athletes

Degenerative joints - The best foods and supplements to protect your joints from age-related degeneration

creatine vegetarians

Creatine for vegetarians

sport nutrition

Sport nutrition - How athletes can benefit from world consensus on sport nutrition

sauna-induced weight loss

Risks of sauna-induced weight loss

carbohydrate loading | recovery

Carbohydrate loading during recovery

athletes eating disorders | female athletes

Athletes and eating disorders - Too thin to win: why athletes who lose weight to enhance performance are dangerously misguided

Protein and depression

Protein And Depression: Why would cholesterol-poor diets and/or low blood cholesterol levels put people into a funk?

Honey as sports gel

Honey - an alternative sports gel

Caffeine

Caffeine proves less of a help to team sports sprinters

Sports Drinks

Sports Drinks: When sports drinks don't work

Food, Drink and Exercise: Why Timing is Everything

Food, Drink and Exercise: Why Timing is Everything

Caffeine buzz

Caffeine Buzz: The ergogenic potential of caffeine continues to capture the attention of exercise scientists.

phosphorus

Phosphorus: " Warning: excessive consumption of this drink may damage your bones"

athletes diet

Athletes Diet: The triathletes who ate nearly twice as much, yet gained no weight, and improved their performance times by 8 per cent.

Tea and Coffee

Avoid tea and coffee at mealtimes

Carbohydrates

Carbos are just for endurance athletes, aren't they? Not necessarily - although there is little documented information on the relationship between carbo-hydrate ingestion and resistance exercise, it's common practice for weightlifters, body builders, powerlifters and other athletes involved in resistance training programmes to consume carbohydrate drinks with the hope of improving their performance.

Nutrition for Football Players | Football Diet

Diet and nutrition for football players: How soccer players can overcome the second-half slump.

high carbohydrate diets | weight loss

High carbohydrate diets and weight loss

Caffeine

More evidence that caffeine can benefit sprint athletes

Anaemia

How to iron out the problems of anaemia.

dehydration and performance

Dehydration And Performance: We've said it before and we'll say it again: even on cool days, dehydration can seriously damage your performance. Here's a guide to avoiding it

Glycaemic index

Glycaemic Index: Things mother forgot to tell you about the glycaemic index of your food - and how it influences your training

Miracle diets 2

Miracle Diets 2: Don't be taken in by this high-promising miracle diet - the only thing you'll gain from it is weight

energy drinks | heat fatigue

Energy drinks and heat fatigue - Dilute energy drinks are best for fighting heat fatigue

Hot-weather workouts | salt

Salt is not your enemy after hot weather workouts

Hydration

Hydration: Drink your way to winning performances: the seven secrets of hydration.

Glycogen synthesis: your post-exercise plan

Glycogen synthesis: your post-exercise plan

Calcium | athletes

Calcium: Taking more calcium makes sense, but how much do you really need?

Fluid replacement

Fluid Replacement: How what you drink when exercising (and after) affects how much you drink.

Benefits Of Chromium Picolinate

Benefits Of Chromium Picolinate: If you want to build muscle and lose fat, will a chromium supplement help? Here's a cool look at the facts

Adaptogens

'Adaptogens' offer few performance benefits

Sports supplements

Sports Supplements: Experts determine what's really in bee pollen - but does the stuff actually work?

Winter workouts

Winter Workouts: Exercising in the cold air can help hot up your fat-burning fires.

Macronutrients - Carbohydrates: the Fuel of Choice for Serious Athletes

Carbohydrates: the Fuel of Choice for Serious Athletes

Vitamin E

Can Vitamin E (a-tocopherol) supplementation boost the performances of endurance athletes? Some sports nutritionists think that it might.

Iron and athletes

Does iron really increase the risk of heart attack?

mitochondria functions and research

Mitochondria Functions - More mitochondria mean more PBs, but what do you have to do to get them?

Nutrition

Nutrition: The latest wisdom on supplements: look, listen and think - before you eat (or drink)

MCTs

Why MCTs alone don't work. It's important to bear in mind that the MCTs had to be ADDED to carbohydrate in order to shore up performance; the MCT-only drink produced terrible results.

Carbs | Zone Diet

Have carbs had their day? Here's another look at the controversial (not to say notorious) Zone Diet

Glucose

Glucose: You can lead a muscle to glucose, but can you make it drink?

Nutrition

To be healthy, should you really shun fat, avoid booze, and eschew red meat? Here's a state-of-the art guide through the dietary jungle.

menstrual dysfunction | female athletes

Menstrual dysfunction - the 'Energy Drain' for Female Athletes

Fluid replacement

Fluid Replacement: Regular topping-up is far more than a matter of just quenching thirst.

sports supplements

Sports Supplements: Here's a survey of what the nutrition experts take

Fluid replacement

Fluid Replacement: If you're exercising for an hour or less in moderate temperatures, taking in water may actually hamper performance

The value of anti-oxidants: an expert sifts the evidence

The value of anti-oxidants: an expert sifts the evidence

Ginseng

Ginseng, which has been used as a tonic and restorative for over 5000 years in China, is one of the most popular new nutritional supplements for athletes, but research into ginseng's effects on athletic performance has yielded ambiguous results.

Sport by sport diet guide

Sport By Sport Diet Guide: Whatever your sport, nutrition should be an integral part of your training and competition strategy. Although the emphasis will vary according to the activity you're involved in, there is a consensus among sports scientists on guidelines that athletes should be aiming for.

Colostrum sports supplement | Athletes | Mother’s Milk

Colostrum sports supplement: Why Mother's Milk Is Best for Athletes

overtraining warning signs

Overtraining warning signs - The big question is: how far can you push an athlete's training before breakdown occurs?

Coca-cola

Coca-cola: Many athletes use Coca-Cola as a sports drink, but does exercise really go better with Coke?

endurance athletes immune systems

Endurance Athletes Immune Systems: Endurance athletes who swill a carbohydrate drink are not only helping their muscles but also their immune systems.

Coffee

Coffee to go: how caffeine may shave seconds off your time

Marathon carbohydrates

Marathon Carbohydrates: Which works best before and during a marathon: carbs in liquid or solid form?

The protein puzzle

The Protein Puzzle: The all-pervading folklore in strength sports is that you need to pack in the protein. Up to 4g of protein per kg of body weight per day (contrast this with the standard Recommended Daily Allowance of 0.8g/kg) has been recommended - most notably by Eastern bloc coaches and nutritionists. There is evidence that athletes involved in resistance training have a heightened protein requirement. But 4g/kg seems to be way over the top.

Fluid: the one thing your body can’t learn to do without

Fluid: the one thing your body can't learn to do without

Carbo-fattening?

Let' s consider the question of whether a high-carb diet promotes greater body fat storage.

Iron: 2

You may have iron in your soul, but have you enough in your body?

HDL cholesterol

Hdl Cholesterol: Fat is on the lips of more and more athletes these days - in both the verbal and gastronomic sense

Nutritional bars

Nutrition bars: Empty claims of US sports bar

Protein supplements

Protein supplements take three main forms - predigested protein, 'free' amino acids, and specific individual amino acids.

colorectal cancer prevention - intense exercise plus water plus fish

Intense exercise plus water plus fish: a triple whammy against colorectal cancer

Caffeine

Caffeine: Endurance cyclists, triathletes, skiers, and runners still take caffeine before their long-distance efforts, even though no study has ever linked the nerve-jangling chemical with heightened competitive performances over marathon-type distances.

Nutrition for veterans

As you get older, there will be some changes in how your body processes nutrients, and your need for particular nutrients may alter.

Fluid Balance – Caffeine and Hydration

Fluid Balance - Caffeine and Hydration

Bodybuilders

Bodybuilders: Do bodybuilders need massive amounts of extra protein?

cyclists nutrition

Cyclists nutrition: What's the best nutrition strategy for professional cyclists?

Omega-3 and breast-feeding

Since omega-3s are so critical for brain function, it's not surprising that the quantity of omega-3s in infants' diets can have a significant impact on brain development.

fruit and vegetables | strokes

Six fruit and veg portions a day keep strokes at bay

Exercise and immunity

Exercise And Immunity: How your diet affects your immune system when you train

Pre-race nutrition

Pre-race: You've just woken up on the morning of a 10-K race, it's only an hour or so before it begins, and you're hungry as hell - but you're concerned that taking in food might hurt your performance. Should you avoid food altogether, simply sip some tea with sugar, or try to take in a bit of solid food, such as an easily digestible banana?

anorexia nervosa | runners | eating disorders

Anorexia Nervosa - Elite Runners are at High Risk of Eating Disorders

weight loss | high intensity workouts | low intensity workouts

If you want to lose weight, should you sizzle or saunter during your workouts?

Boosting performance

Boosting Performance: This new study shows that extra carbohydrate can boost performance in elite team-sport athletes as well.

sports nutrition

Sports Nutrition: How what you eat can stop you getting hurt.

Diet

The Zone Diet

Carbohydrate snacks

Carbohydrate Snacks: Can you save money, and achieve the same benefits, by making your own?

Diet and performance

Diet And Performance: One big advantage of being a runner is that you can eat a lot without putting on weight. The more you run, the more you can eat.

Power Trainers Need Extra Protein

Power Trainers Need Extra Protein

Triglycerides

Triglycerides: Putting medium-chain triglycerides in your sports drink can increase your endurance.

fat | female athletes

To keep your fat furnace working, concentrate on building muscle mass.

Hypotonic drinks | Isotonic drinks | Hypertonic drinks

Post-exercise Rehydration - is water the best choice for post-exercise rehydration?

Hot weather training

Hot Weather Training: "Common-sense" ideas about hot-weather training are common - but not necessarily sensible.

Miracle diets 1

Miracle Diets 1: Don't be taken in by this high-promising miracle diet - the only thing you'll gain from it is weight

Bodybuilders: myths about nutrition

Bodybuilders: Myths About Nutrition: How do bodybuilders keep going on this diet of myths and contradictions?

Carbohydrate protection against muscle damage

Eating in a way that keeps your body primed for peak fitness can also reduce your risk of injury. Firstly, eating foods that will help to fend off fatigue will minimise injuries arising from tiredness and weakness. Secondly, some of the metabolic processes which can lead to muscle soreness and damage can be counteracted to a degree by dietary factors.

Hydration in Athletes

Hydration in Athletes

Midnight snacking

Midnight snacking may make athletes fatter.

Vitamin B6

Vitamin B6: Why all the fuss about vitamin B6, and what does it mean to athletes, anyway?

Dangers Of Chromium Picolinate

Dangers Of Chromium Picolinate: If you want to build muscle and lose fat, will a chromium supplement help? Here's a cool look at the facts

'Stages of change': how to motivate your athletes to help themselves

'Stages of change': how to motivate your athletes to help themselves

Diet and exercise

Diet And Exercise: How understanding protein dynamics can aid muscle and strength development

Omega-3 and performance

Omega-3 And Performance: What about fat type and performance? If you're already involved in regular training, the effects of omega-3 fats may not be so direct and immediate that ingesting increased quantities of them for six weeks would improve your race times or lift your VO2max.. However, it's obvious that the less depressed you are, the higher will be your motivation and drive to succeed as an athlete, so inclusion of omega-3 fats in your diet may be favourable to performance from a mental standpoint.

High-fat Gains for Ultra-endurance Performance

High-fat Gains for Ultra-endurance Performance

Nutrition for soccer players

Nutrition for soccer players: How soccer players can overcome the second-half slump.

Beans

Beans: Here's the full lowdown on eating beans, including how to get rid of the lowdown

Echinacea

Echinacea: Can the 'prairie doctor' give your immune system a boost?

Zinc deficiency

Zinc deficiency: the risk for athletes

Fat, fitness and performance 2

Fat, Fitness And Performance 2: Let's face it. Even though carbohydrate is the key fuel for athletic performance and slimness-seeking athletes usually avoid high-fat foods as much as possible, you do need to include some fat in your diet

Fluid Replacement?

What Works Best for Fluid Replacement?

Carbo loading: depletion phase

Carbo Loading: Depletion Phase: In the good old days of carbo-loading, endurance athletes would complete an especially exhausting workout, consume platefuls of fat-laden goodies for three days or so, and then shift to three days of low-fat, high-carbohydrate food in order to maximally boost their muscle-glycogen levels before an important competition.

Amino acid

Eating an amino acid mixture may really be worthwhile-as long as you do it at the right time.

Owen Anderson answers more of your training questions

Owen Anderson answers more of your training questions

Sports nutritional supplements survey

Sports Nutritional Supplements Survey: what the nutrition experts take

Honey

Honey makes you go faster

endurance training | weight control | women

How endurance training helps women keep their weight down

endurance athletes illnesses

Endurance athletes illnesses: Anti oxidants may lower risk of respiratory tract infections in endurance athletes.

eating disorder athletes

Eating Disorder Athletes: Female athletes who are obsessed by food and body weight can develop anorexia athletica.

Zone Diet

Zone Diet Is a No-No

Free radicals and disease

Free Radicals And Disease: There are things you can do to compensate for your higher free rad load. As we've mentioned before in PP, it makes sense to ensure that your diet is high in antioxidants. For high doses of Bcarotene and vitamin C, fresh fruit and veg are your best bet - " coloured" vegetables such as green leafy ones, beetroot, carrots and sweetcorn are particularly high in B-carotene.

Fluid replacement

Fluid Replacement: Are sports drinks suitable for interval workouts as well?

Caffeine

Caffeine: This new study suggests it doesn't boost short-term performance - but it increases the heart rate.

Tea

In praise of tea - the leaves which may be good for your muscles - and much else besides

Drinking carbohydrate

Drinking Carbohydrate: Solving the problem of how to deliver the most carbohydrate with the maximum amount of fluid

Fat, fitness and performance 1

Let's face it. Even though carbohydrate is the key fuel for athletic performance and slimness-seeking athletes usually avoid high-fat foods as much as possible, you do need to include some fat in your diet

Macronutrients - Carbohydrates: the Fuel of Choice for Serious Athletes

Carbohydrates: the Fuel of Choice for Serious Athletes

juice plus problems

Juice plus problems: "More energy from Juice Plus? It didn't work for me" ...Antony Haynes .Institute of Optimum Nutrition .London

Iron, red meat, female athletes

Female athletes are sometimes told to eat red meat to lower their risk of iron problems, but is that really necessary? Can't they obtain enough iron from other foods, including poultry, fish, deep-green leafy vegetables, enriched breads and cereals, and legumes?

Fat or carbohydrate as fuel?

Fat is on the lips of more and more athletes these days - in both the verbal and gastronomic sense

Creatine

Creatine works for competitive squash players...

Boosting omega-3

Boosting Omega-3: Should you consider stepping up your omega-3 intake to improve your mental state? One way to boost omega-3 in your diet would be to eat more fish, and it's interesting to note that fish-eating people have considerably lower rates of depression, compared to beef- and pork-eating ones.

Owen Anderson replies to training queries

Owen Anderson replies to training queries

Calories

Calories: Sometimes eating fewer calories can make you fatter...

Slimming

If you want to lose fat, chuck the slimming diet and try resistance training.

Haile Gebrselassie | London Marathon | Sports Drinks

Haile Gebrselassie - How Fast Might Geb Have Run the London Marathon with the Help of a Good Sports Drink?

Nutritional tips

Nutritional Tips: A quick sampling of health & fitness boosters from PP's library of research.

Marathon drinking

Marathon Drinking: How many drinks stations can you afford to miss in a marathon?

Tea

Tea: A cuppa can help you take the strain, but only when you drink it black.

tapering training | endurance training

Tapering training - What exactly happens inside your body when you taper - and why you should do it more often

Fat | body fat levels | cyclists

Fat: As competitive cyclists search for ways to improve their workouts and performances, they often focus on their body-fat levels. Most cyclists want to get rid of surplus body fat so that they will have less "excess baggage" to carry as they train and compete.

Branched-chain amino acid (bcaa)

Branched chain amino acids prevent muscle protein breakdown but they don't boost performance.

Carbohydrate drinks

Carbohydrate Enhances Vigilance

Boosting oxygen uptake

Boosting Oxygen Uptake: Perhaps the greatest work physiologist of all time, Olaf Astrand, has stated that the maximum oxygen uptake can be improved by up to 20 per cent, and in order to achieve that, work must be done at above 80 per cent of the maximum uptake.

Vegetarian athletes

Vegetarian Athletes: If you're a vegetarian athlete, here's how to ensure you have a balanced diet.

Vitamin C & Zinc

Vitamin C & Zinc: Do these popular supplements really reduce your risk of getting a cold?

Triathletes

Triathletes should drink less to prevent hyponatraemia

Thiamin

Thiamin: If you rely too much on snacks and convenience foods, you may be short of B1.

juice plus research

Juice Plus Research: This new research shows that Juice Plus will really get your anti-oxidants buzzing.

Athletes Need More Fat

Athletes Need More Fat

High-fat diet | cyclists

High-fat Diet: Because they believe that fat is the key fuel which powers their long-distance efforts, endurance cyclists continue to consume high-fat diets, and some even utilize high-fat nutritional supplements in an attempt to add staying power to their performances.

female athletes | calcium | osteopenia

Calcium intake in the diet cannot make up for a lack of oestrogen due to menstrual irregularities, but it can be optimised before, during or after the onset of menstrual irregularities.

Fluid replacement

Fluid Replacement: After warm-weather workouts, you must rehydrate.

Smell of success

The sweet smell of sporting success

Creatine Effects

Creatine Effects: A man who is showing athletes how to use advances in sports nutrition to produce dramatic improvements in their performances.

common cold | athletes

Athletes and The Common Cold - These tips should help athletes protect against that lurking enemy, the common cold

Ice cream

Endurance athletes may love ice cream, but surely " fat-loading" is ridiculous... isn't it?

Nourishing the immune system

If you suspect your immune system is getting flabby, toughen it up with nutrients.

Carbo-loading

Carbo-loading

Bodybuilders

Bodybuilders: A new Finnish " wonder drink" that seems to cut recuperation times.

Nutrition

Nutrition: What you eat can play a significant part in preventing or healing a sports injury.

nutritional needs

Nutritional needs: what athletes and coaches don't know

glucose depletion

Glucose depletion: diet risks for hill walkers

pseudoephedrine | phenylpropanolamine | ephedrines decongestants

Pseudoephedrine and phenylpropanolamine: ephedrine decongestants are not ergogenic

acclimatisation | heat acclimatisation

Acclimatisation: Your pre-competition strategy for staying cool when the heat is on

conjugated linoleic acid | cla

Conjugated linoleic acid: is conjugated linoleic acid really a magic route to fat loss and a healthy old age?

chromium picolinate

Chromium picolinateclaims: just how ergogenic is this trace element - and how much is too much?

rehydration

Rehydration and fluid balance: are athletes in danger of going too far?

carbo-loading | women | carbohydrate oxidation

Carbo-loading: When carbo-loading works for women

magnesium | minerals | nutrition | athletes

Magnesium: Why magnesium matters to athletes

Questions

Major Hydration Issues!!!! Please Help!!!!

I play professional ice hockey in the NHL for the Nashville Predators, my position is goalie. In an average game I will lose 10-16 pounds of weight.

why cant i lose weight part 2

This is an update and a request for further advice....please see my profile for part 1.

Cure for knee pain

I have pain in my lateral knee.

Weight Gain techniques?

I need to put on 2lb (it's a long story) but am in the middle of trying to tone my stomach by the time i go on holiday in 8 1/2 weeks time.

What alternatives are there to NSAIDs .

I am a 48 year old 1st Dan Black Belt, I tested in May of 06, I am continuing on to work toward my 2nd degree. I want to continue and perserve my joints in the process.

Is it unhealthy to lose 8 lbs in 8 days maintaining a healthy diet ?

I have a track meet in about 8 days is it possible for me to lose 8lbs in this amount of time and would it be healthy as long as I still maintain a healthy diet ?

What do you think of the Peak Performance Premium area? (!)

As the main provider of information in this area, I'd like to find out what you think about the videos and the articles in particular.

Creatine level

I don't take creatine. I'm a marathoner, ironman finisher, endurance athlete. Last couple of physicals I have had, my blood work shows my creatine (kinase?) level as being high.

How do u get more a more ripped look, without 'bulking' too much ?

I normally train in functional principles but would like someone to give me a couple of answers for a change :) i am about average bodyfat and would love to get 'cut' for the summer.

What would be the best long distance training routine for me?

I am 41 yrs old and have been running 3-6 miles 3-4 time a week for years.

what is a typical daily diet for a weightlifter/bodybuilder?

as part of my college work i need to compare two diets from two different sports all i can find on the internet is football, just basically need to know a diet from another sport, giving what they eat

What things can i do to improve my high jump?

I'm doing high jump in mid may. Any tips on how to train?

What does "Whey Protein" do for you?

I know people who out it in fruit smoothies or energy drinks, but wat is it and what does it do?

How can I lose fat...?

13 Year Old, Roughly 13st. Quite Muscular Around Arms,Neck,legs,thighs. How I Can i Bring my fat level down?

'm 25 yrs woman.. am I too Old to get into training?!

I am 25 yr old woman, have always been into sport since school.., always enjoyed it but being from India, never had very good resources for training(other than cricket of course) plus women and sport

Volleyball

I want to make a rep volleyball team! Tryouts are in september and i need some trainig ideas from now to then to help me prepare. Any ideas?

beach body for a 40yr old

Yeah, okay don't laugh!! - Vanity is quite underated I think!

How do I increase speed, explosiveness, and my verticle leap?

I am an 20 yr old collegiate basketball player, wanting to improve my speed, foot speed, stability, explosiveness, and verticle leap.

Can I get rid of excess skin?

Last year i lost a lot of weight quite quickly due to health reasons. I have now put sme weight back on but not all of it.

Fast muscle twitch?

I train in combat sports and train for reflex actions, I have a lot of drills for fast muscle twitch but now I would like to know about how diet effects muscle twitch and which foods can increase fast

What is a good way to prepare in the last weeks prior to a track meet?

I am running the 400m and 200m I am wondering: What types of food should be eaten and what one should do in the last week or two prior to the competition to increase the chances of performing to thei

When should Creatine be taken, before or after training?

I am a 38yr old athelte who is starting to take creatine to improve my training and performance, as I have read that Creatine should be used as a suppliment for older athletes.

Is my BF% ok?

I'm on holiday in 14 weeks and want to get my body fat doqwn to about 10%, it's currently, 14%. Is this possible. I don't want to lose weight but gain about 3lbs if possible. I want to look toned.

Body fat %

I'm 15 year old male and 8st 11lbs. My doctors say my Bmi is too low and needs to be higher - want me to put on weight fast.

What is the best thing to eat the night and morning before a ride?

i am going away for the weekend and i have a 26k ride on saturday, then going to the south downs on sunday for more of the same. so i want to prepair properly.

Rugby

Im 13 Years old and im just started playing rugby a few months back.

What should I do to run Athen's Marathon this year in 3 hours?

I used to be a middle distance runner for 7 years,my 800m PB=1:56min,my 1500m PB=4:00min,and my 3000m steple PB=9:15min, I quit 5 years ago and at the same time i start smoking, I quit smoking 2 month

Energy tablets

As a teenager would they affect your hormones?

Heart Rate monitors and calories

How accurate are HR monitors and calculating cals burnt during exercise?

What is the best way to train for a judo tournament?

Our matches are 5 minutes long with no breaks, up to 8 matches in the tournament. I am trying to find the best exercises to get us ready for the tournament.

Abs?

I have dificulty shaping the lower part of my stomach. What exercise can I do to reach that area.

Motorcycle Racing

What are the best nutrition/fitness/exercise plans for motorcycle racers?

How do you tell shin splints?

How do you tell if you have shin splints. I have a pain in my left leg above my ankle, but I don't know what it is.

Any insight into Collagen supplementation and joint support?

I've heard that collagen is a good choice for joint support/maintenance. Some argue better that glucosamine/chondroitin. Any advice???

Sprint faster

I need to be able to sprint 50 meters very quickly. My sport being paintball, i have to have my head down keeping a low profile.

What are the best supplements for distance running?

i have a big 10mile fell race in 3.5 weeks and am training hard and improving all the time but am looking for that extra edge over my opponents, target time of sub 1hr 20, time last year, 1hr 30.

Milk

If i Drink Skimmed milk every day for a month and not drink anything else or eat anything else cept from veg and fruit.. will that be a healthy lifestyle?

To increase power to weight ratio should I put on muscle or lose fat?

I am 43, 204lbs and 18 per cent fat. I want to increase my power to body weight ratio to help with sport (fencing). Should I lose fat or put on muscle?

Describe a training cycle and periodization for bodybuilding?

I have been bodybuilding for four years. I am 36 years old.

I cant seem to lose weight

I need to realistically lose 10 pounds to a stone in weight, now i know muscle ways heavier than fat but my bodyfat is still 30% and i weight 12st 5 and im 5 ft 8 and a woman....i do naturally have a

Does increased protein intake depress mood?

In summer I train outdoors for 10k and half-marathon, with some gym work. In winter I tend to train indoors and work on strength and speed, with an occasional outdoor run.

Des resting heart rate affect your performance?

i am a 22 year old male having played soccer my whole life, my resting heart rate is about 68 beats per minute, this is quite high compared to other elite athletes, would this affect my performance, c

Gymnastic routine...

for someone who can not take lessons? I have pull-up/ dip bars and know about the planche and front lever. Any training tips would be appreciated.

Diets/WorkOuts/any help for rugby?

I'm playing for a rugby team that is touring in Ireland this up and coming spring.

What is the right diet and exercises for swimming

I am asking this question on behalf of my 9 year old son. He has won regional level championships in Maharashtra, India. He wants to improve his performance. We are vegetarian, but take egg.

How can I perform pulldowns?

At home I have a pull-up bar and some weight plates and I want to know how I can perform pulldowns.

I have heard that push-ups work the back.

Is this true and if so to what extent?

What do you think of Juice Plus?

Juice Plus is a natural supplement with mega doses of antioxidants.

Supplementation to prevent upper respiratory infections?

After any type of exercise (running or weight training), I wind up getting sick (upper respiratory) within a day or two. 50 year old male.

Tips for sprint endurance?

I am 12 and I sometimes feel tired after sprinting 40m. This is what may be affecting my 200m. 60m-8.8 100m-13.1 200m-29.1

Opinion. If you could only do one aerobic exercise, which would it be?

Facts are lovely. Which one provides the best overall benefits?

What are the benefits of boxing as a sports to college students?

I want to know the psychological benefits a college student can get from boxing as a sport. People tend to associate boxing with violence thus it is not offered as a P.E.

Carbs and fat loss

I have some bodyfat that I would like to lose and have begun to run a hour a day.

Do you need supplements/creatine to increase your speed by 1 or 2sec?

Im trying to run 11.00 flat or less this year and currently running 12 seconds for athletics 100m sprint.PLEASE HELP PLEASE!!!

How to cycle faster on shorter rides?

I do mainly long distance rides. I generally average about the same speed for 50km, 100km or 200km (depending on conditions - hills, wind etc).

When do our bodies use muscle protein for energy?

I understand that if we don't eat a carb meal before endurance exercise then our bodies will get energy by burning amino acids from our muscles, but we also use stored fat as fuel.

How do I strengthen my neck without injuring it?

In the course of training for grappling sports I felt it very important to have a strong neck.

Your Personal Trainer

I can no longer access this, can i have the website address and access to this. I paid for the service at the time but due to computer errors i was not able to gain all info.

What is the best diet for a football player before and after a match?

I am an amateur footballer but try my hardest and want to achieve what i can at this level and need to do whatever i can for optimum performance eg best training best diet best lifestyle.

Need Experts for a Fighter's development programme/ programme critique

Dear All, I compete in a full contact martial arts, and would like some feedback on the program I am currently on. I am a light-welterweight and weigh 65kg on peak :

does anyone know?

I am a 16 year old girl who plays competitive netball.

what can i do to archieve a better result for my speed training??

i always keep on training to improve my speed but it still not give me a better result.. so, i hope there are still another way that i can do to improve my speed..

What is the best diet for training at mostly high intensity?

I train regularly for squash and parkour, both skill and in a gym for areas of fitness.

Is Vibration Training OK after double knee replacement?

I have to be realistic about what I can achieve now in terms of exercise but really want to keep fit and trim.

Do you have a question for our community?

PP Online has over 10,000 registered users, all of them keen sportsmen and women, including many coaches, personal trainers and sports scientists.

Eating disorders in athletics

I think one of my athletes may have an eating disorder but I am unsure. What signs should I be looking for and what should I do?

Blogs

Alcohol and Fat Loss

I am constantly confounded by the low levels of knowledge that so many of my personal training clients have about the effects of alcohol on the mobilising of fat stores.

BioSignature Modulation of Cortisol for a Leaner Stomach

The human body is the most finely tuned instrument you will ever own.

Fatigue after Running

I suffer pretty bad fatigue after doing a run (even 3 miles). It comes on 2-3 hours after the run andd last several hours....This is something thats come on over the last ten years.

Krill Oil for Optimal Health & Fat Loss

Any of you familiar with my work will be aware of my huge advocacy of Omega 3s. However, one thing that we never discuss in too much detail is the specific source of those Omega 3s.

Ditch those Love Handles! Insulin management and body composition

I write regular personal training / body composition oriented articles for the (massive) online men's magazine AskMen.com.

What your Body Fat Says about You!

What does your body fat say about you? Does it scream that here is a healthy eater, a mean lean fighting machine whose body is his temple?

The Best Fat Burning Supplement

This is an excerpt from a private Q&A London Personal Training Group -

Personal Training in London

I have been wailing and gnashing my teeth of late trying to find some great personal trainers here in London.

The Insider's Secrets to a Flat, Lean Stomach

The internet is chock full of well meaning advice about how to get a lean and flat stomach.

Bodybuilding Personal Trainer

A constant theme of my life seems to be questions about what makes a good personal trainer.

5 Ways to Increase Testosterone Naturally

Every personal trainer should seek to educate themselves on ways to improve the hormonal profiles of their personal training clients.

BioSignature Modulation

Charles Poliquin's unique and truly groundbreaking Biosignature Modulation analysis (http://www.upfitness.co.uk/services/biosignature-modulation.html) has allowed us to pinpoint our personal training

Have shoulder pains?

Have shoulder pains? You came to the right place.

The 7 Deadly Sins of Lifting

“The 7 Deadly Sins of Lifting” this is another installment from A. Jay of a series of motivational articles.

www.BaseBall Southern Legacy.com

I am presently developing a web-site ie www.BaseBall Southern Legacy.com.My intrest are Coaching,Training,Nutrition,Fitness,New methods of Vo2max,and the proper method of Peaking an Athelete,too preve

NLP sports courses

next NLP Sports Practitioner Course that we run here at Mindtree Ltd.

Drug testing what's out there a physiotherapists view point

Testing Athletes for Drug Use Why do some “athletes” try to enhance their performances on the track and field by taking drugs?

Nick's Strength Q&A!

Here is the first and not the last instalment of Nick Mitchell’s long awaited All Strength Q&A.

Are you making these mistakes as an Athlete?

Don’t get me wrong nobody’s perfect, especially me, many of these ideas came from my “Stupidity”, a rollercoaster of discovery, injuries and re-injury, does that sound about right?

The Big Lie

The Big Lie Caffeine has been introduced to the sports world as an enhancer of performance. Even by many top coaches. The Truth is:

What's a girl to do?

It's been so long since my knee injury. You'd think I'd have got over it and be back on my bike as it were! . . But alas It's taking me a while to build my fitness up again.

Sports Medicine Foot and Ankle Rehabilitation

This article was a long time coming. After writing and then scraping and re-writing it is a good way to describe this.

The Insider’s Secrets to a Flat Stomach

Hey regular blog readers myself and Nick sat down and and had a conversation, long story short this article was born.

Rotational Carbohydrates "RO-CHO" ?

Rotational Carbohydrates "RO-CHO" Article by Steve Blades. It is all about carbohydrate rotation for ultimate performance.

Dont Be a "Hard Learner"!

Another great read by Steve Blades aka "Marmite". If you are not making gains in the gym or the track this will change everything completely.

You are a Beginner, READ THIS!

A great,long article about everything on general bodybuilding ,training, nutrition and supplementation as a beginner.

The Right Resolutions!

A great new update to hit Rawgrip.com, a great article for all of the new found health freaks this year.

Squat Rx Video Creator Interview

If you are a serious lifter you must have heard of the “Squat Rx” video series all over the net. The Videos are available on YouTube.

How Focused Are You at the Gym?

Sean discusses The Top 10 Reasons why you are slacking in the Gym and How to prevent this. He exposes some great Tips how to make your training sessions more productive for better end results.

How To Increase Bench Press

Finally an article created for all you serious weight shifters. C Pikey discuses the truth about A massive Bench Press and gives some tips How To Improve your Weak Bench.

Glycemic Index in Athletes and Weight management

An article about the glycemic index of carbohydrates pertains directly to athletes and their performance.

Protein intake in Athletes

A new article by Michael Nystrom discussing the protein intake amounts in athletes. Athlete Protein intake article

Fish oil article

A good article about fish oils and the recommended intake in an athlete, a great read. Fish oil article Or

Food Nutrition Article

I finally finished a nutrition article which will help any athlete to peak performance. It covers everything from protein intake for an athlete and how to loose some extra pounds.

Catalano (Sam) All about tennis coaching.

Hi seeking info to implement into my tennis coaching to increase the development of my young players, all suggestions greatly appreciated. For e.g simple ways to understand a kick serve.

Peak Performance Relaunches!

It's a very exciting day for us today, because we've had our first major relaunch in 7 years.

Write for Peak Performance

When we set up the new PP Online site, one of our biggest aims was to create a place where anyone with a passion for sport could share their opinions and experiences.

Red Bull gives you wings!

Who drinks red bull or other caffeine beverages before they compete?

Protein requirements for the strength athlete

Figures are regularly tossed out as to how much protein an athlete needs in their diet.

Combining amino acids and carbohydrates

Protein synthesis is the name of the game when it comes to building powerful muscles. Anabolism, muscle synthesis, will take place whether proteins are taken by themselves or with carbohydrates.

Amino acids and muscle growth

Taking enough amino acids into the system before and after an exercise session will stimulate the transportation of these vital components of muscle building material into the skeletal muscles.

Protein and carbohydrates to fuel your workouts

n the last entry I mentioned the importance of a eating a good breakfast to start out your day. Today I want to emphasize the positive effects of adequate protein and carbohydrates in your diet.

Eating breakfast

he athletes coming to my gym eat breakfast everyday. It’s almost a mandatory thing if they want to lift heavy for the entire fifty minutes.

Nice one! – getting fit from your Sunday roast

A roast chicken dinner will show you exactly what sort of athlete you are.

Creatine: is it really safe for long-term use?

Creatine is the number one choice of sports supplement for athletes at all levels – and with good reason.

The glycaemic index: how athletes can make it work for them

Unless you’ve been living on Mars for the last 15 years, you’ll already be aware that carbohydrate nutrition is just about the most important weapon in your nutritional toolbox for maximising spor

Sports drinks and teeth

There is no doubt that properly formulated fluid and/or carbohydrate drinks can enhance sports performance.

Zinc & Performance: Why athletes may need more zinc in their diet

Although it plays a role in protein metabolism and growth, zinc has never really been associated with enhanced aerobic performance.

Maltodextrin-plus-fructose Drink: Carb combo drink produces most energy

UK researchers have found that ingesting large amounts of two simple carbohydrates during prolonged cycling exercise allows for significantly greater conversion of carbohydrate to energy than ingestin

Sports drinks or water : what is the best choice for sports performers?

What does the term sports nutrition conjure up in your mind? Carbohydrate and protein? Vitamins and minerals? Or maybe the more exotic ergogenic aids like creatine?

Testosterone and diet

Diet can affect levels of the anabolic hormone testosterone in the blood during prolonged strength training, according to a new study f

Carbs, gender and age

The role of carbohydrates in sports performance might be one of the most thoroughly researched topics in the field of sports nutrition, but that doesn’t stop it constantly throwing up new surprises!

Chinese Nutrition

All around the globe, billions of people consume diets radically different from those followed in the affluent west, containing a wide variety of unfamiliar foods.

How much protein do athletes need?

Protein is not just an essential nutrient, but the largest component in the body after water, typically representing about 15% of body weight.

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