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
Carbohydrate periodization, protein targets, hydration and weight-making explained in grams and timing, with the training load each strategy assumes.
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.
Nutrition
Race-day fueling timeline for marathon runners
An hour-by-hour look at what sports nutrition research supports eating and drinking before and during a marathon.
Nutrition
Protein targets: how many grams per kilogram do athletes need?
The evidence behind protein intake ranges for strength, endurance, and team-sport athletes, and where the dose-response curve flattens.
Nutrition
Carbohydrate periodization: what endurance athletes need
How endurance athletes match daily carbohydrate intake to training load, and what the evidence actually shows about high-low patterns.