training

Exercise is transformative. Along with nutrition, exercise is one of the most potent tools available. It can near instantaneously transform mood. It changes your physiology, neurochemistry and neurobiology, the expression of your genes, your mood, your state, your thinking. Table of contents How exercise transforms mood Key proteins and neurotransmitters associated with mood What does […]

If you do endurance exercise then you may have considered supplementing with beta alanine to improve your performance – here is your summary guide. Table of contents: What is beta alanine? Why not just take carnosine or histidine? How can beta alanine help me? Is beta alanine safe? How much should I take and when? […]

Creatine is one of the most popular supplements used in the sports industry. Table of contents What is creatine? Why supplement? Potential benefits from supplementation Who should use it? How to take it? Possible side effects What are the best forms of creatine? Take aways What is creatine? Creatine is an amino acid mainly found […]

If you are considering fasted cardio but want to know more about how it may impact you, read on for a summary of the pros and cons so that you can decide whether it is for you! Pros of fasted cardio Potential calorie restriction tool: Fasting can be a potential tool for restricting total calorie […]

Have you wondered about fasted cardio for enhancing your endurance performance? Table of contents: How can nutrition impact my training adaptations? How could fasted cardio enhance endurance performance? What does the research show? Could there be downsides to training in a fasted state? Take aways How can nutrition impact my training adaptations?(some science) The manipulation […]

You may have heard that fasted cardio is beneficial for weight and fat loss. Table of contents: Debunking the myths The science: fat versus carbs for fuel Fuel source preference versus fat loss What does the science say about fasted cardio for weight and fat loss? Does that mean that fasted cardio isn’t beneficial for […]

How much protein can you utilise at once? And is it okay to eat all of your protein in one sitting? Table of contents: Debunking misconceptions What quantity of protein maximises MPS What does the research say on protein distribution and mass gains? So does protein distribution matter? How much protein per meal? Other factors […]

So you have been nailing your diet and training consistently but want to level up your performance? This is where when you eat can make a tangible difference. As usual, some science is included, but feel free to skip to the sections that you want. Table of contents: Debunking the myths Popular claims made around […]

The use of the ketogenic diet for athletic performance – endurance and strength/power – remains a controversial topic in the nutrition and fitness industry. Whether the ketogenic diet improves or impairs performance is heavily disputed. Reaching a conclusive answer is dependent upon the individual, their goals and the way in which the ketogenic diet is […]