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    <description>Carbohydrate periodization, protein targets, hydration and weight-making explained in grams and timing, with the training load each strategy assumes.</description>
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      <title>How Creatine Monohydrate Actually Works in Muscle: The Evidence</title>
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      <description><![CDATA[Creatine is one of the most-studied supplements in sports nutrition. Here is what the research actually shows about its mechanism, its effects on strength, and where the evidence runs thin.]]></description>
      <pubDate>Sat, 22 Aug 2026 08:38:19 GMT</pubDate>
      <dc:creator>Bianca Reyes</dc:creator>
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      <title>Vitamin D and immunity: what the trials actually show</title>
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      <description><![CDATA[A modest infection-risk reduction in deficient people, null results in everyone else — the large randomized trials on vitamin D and immunity, weighed claim by claim.]]></description>
      <pubDate>Wed, 12 Aug 2026 08:38:04 GMT</pubDate>
      <dc:creator>Bianca Reyes</dc:creator>
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      <title>What to eat before morning training: fasted versus fed, and timing</title>
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      <description><![CDATA[Fasted versus fed morning training: what trials and meta-analyses show about fat burning, performance, and pre-workout carbohydrate timing.]]></description>
      <pubDate>Thu, 23 Jul 2026 12:00:00 GMT</pubDate>
      <dc:creator>Bianca Reyes</dc:creator>
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      <title>Low energy availability: the warning signs athletes should know</title>
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      <description><![CDATA[Low energy availability and RED-S explained: IOC consensus markers, hormone and bone effects, and why underfueling costs performance.]]></description>
      <pubDate>Tue, 30 Jun 2026 12:00:00 GMT</pubDate>
      <dc:creator>Bianca Reyes</dc:creator>
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      <title>Carbohydrate loading: what the evidence says about old and new protocols</title>
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      <description><![CDATA[Carbohydrate loading from 1967 depletion protocols to the one-day 10 g/kg method: what trials show, who benefits, and who should skip it.]]></description>
      <pubDate>Sun, 07 Jun 2026 12:00:00 GMT</pubDate>
      <dc:creator>Bianca Reyes</dc:creator>
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      <title>Iron status in endurance athletes: ferritin, foot-strike hemolysis, and screening</title>
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      <description><![CDATA[Ferritin, foot-strike hemolysis, and hepcidin: what research says about iron in endurance athletes, and why testing comes before supplements.]]></description>
      <pubDate>Sat, 16 May 2026 12:00:00 GMT</pubDate>
      <dc:creator>Bianca Reyes</dc:creator>
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      <title>Vegetarian athlete protein planning: leucine, combinations, and the evidence</title>
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      <description><![CDATA[Plant protein for athletes: leucine thresholds, soy versus whey trials, and combination strategies that sports-nutrition evidence supports.]]></description>
      <pubDate>Thu, 23 Apr 2026 12:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
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      <title>Hydration and sodium for long training: how runners and cyclists plan it</title>
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      <description><![CDATA[Sweat rates, sodium losses, and lab-based calculations behind hydration plans for long training sessions, with the hyponatremia risk explained.]]></description>
      <pubDate>Tue, 31 Mar 2026 12:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
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      <title>Making weight safely for combat sports: what the evidence shows</title>
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      <description><![CDATA[Rapid weight cuts are standard in combat sports. Research on dehydration, performance loss, and the safer gradual-cut approach, explained plainly.]]></description>
      <pubDate>Sun, 08 Mar 2026 12:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
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      <title>Race-day fueling timeline for marathon runners</title>
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      <description><![CDATA[A marathon fueling timeline built on published research: 1-4 g/kg pre-race, 30-60 g of carbohydrate per hour, and hydration without overdrinking.]]></description>
      <pubDate>Sat, 14 Feb 2026 12:00:00 GMT</pubDate>
      <dc:creator>Bianca Reyes</dc:creator>
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      <title>Protein targets: how many grams per kilogram do athletes need?</title>
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      <description><![CDATA[Protein per kilogram for athletes: the 1.2-2.0 g/kg position stand, the 1.6 g/kg plateau from a 49-trial meta-analysis, and what timing evidence shows.]]></description>
      <pubDate>Thu, 22 Jan 2026 12:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
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      <title>Carbohydrate periodization: what endurance athletes need</title>
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      <description><![CDATA[Carbohydrate periodization matches daily grams per kilogram to training load. Here is what position stands and train-low trials actually show.]]></description>
      <pubDate>Tue, 30 Dec 2025 12:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
      <category>Nutrition</category>
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