Nutrition
Low energy availability: the warning signs athletes should know
RED-S and low energy availability describe the same core problem: fueling that does not cover training plus basic physiology. Here are the documented markers.
Nutrition
Carbohydrate periodization, protein targets, hydration and weight-making explained in grams and timing, with the training load each strategy assumes.
Nutrition
Carbohydrate loading: what the evidence says about old and new protocols
The classic week-long depletion protocol is obsolete. Modern carbohydrate loading takes one to three days, and the trials show who benefits and who does not.
Nutrition
Iron status in endurance athletes: ferritin, foot-strike hemolysis, and screening
Endurance training raises iron losses in several documented ways. What the research says about who gets screened, and what low ferritin means.
Nutrition
Vegetarian athlete protein planning: leucine, combinations, and the evidence
Plant-based athletes can meet protein targets, but the planning is different. Here is what research shows about leucine, digestibility, and food combining.
Nutrition
Hydration and sodium for long training: how runners and cyclists plan it
Sweat rates, sodium losses, and the laboratory calculations behind an evidence-based drinking plan for long sessions.
Nutrition
Making weight safely for combat sports: what the evidence shows
Rapid weight cuts are near-universal in boxing, MMA, wrestling and judo. Here is what research says about the costs and the safer alternatives.