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DAIRY AND HEALTH
Milk and other dairy products are polarising. Some claim it is the best for recovery other claim there are detrimental health effects. This blog will focus on two health conditions that are linked to dairy. Foods like yoghurt, milk and milk-derived protein powders (e.g. whey and casein) are sources of high quality protein for promoting training adaptation, but can also be linked to allergies TIPS TO MAXIMISE IRON ABSORPTION Iron is important for performance but we are reliant on dietary iron intake to obtain our daily needs. Interestingly, exercise results in several outcomes that cause us to utilise our iron stores or to lose iron. Iron absorption is generally poor, but there are ways tooptimise it!
FLUID BALANCE AND INTAKE IN PROFESSIONAL SOCCER PLAYERSAUTHOR: IANROLLO
Fluid Balance, Sweat Na + Losses, and Carbohydrate Intake of Elite Male Soccer Players in Response to Low and High Training Intensities in Cool and Hot Environments. Nutrients. 13 (2):401, 2021. This study was a close collaboration with the medical and nutrition staff of FC Barcelona and the Gatorade Sports Science Institute where Dr Ian Rollo CARBOHYDRATE AND SOCCER PERFORMANCE Skills performance studies. Five of the seven studies published have reported improvements in soccer players’ shooting, dribbling, and/or passing performance with ingestion of a 6-7.5% carbohydrate solution at an intake rate of 30-61 g/h. These intakes are far higher than what we typically see in soccer matches. HMB MAGIC MUSCLE BUILDING SUPPLEMENT OR WASTE OF MONEY? β-hydroxy-β-methylbutyrate (or HMB) is a popular muscle building supplement. HMB is a metabolite derived from the essential amino acid leucine. Some studies have suggested that HMB is an anabolic compound that increases muscle building after USING GELATIN TO IMPROVE PERFORMANCE AND PREVENT INJURY Using gelatin to improve performance, prevent injury, and accelerate return to play. More than 70% of visits to the physio/doctor for sportsmen and women at every level of competition are the result of musculoskeletal injuries. These injuries to muscles, tendons, ligaments, bones and cartilage are often the result of weakness withinthe
HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many RECOMMENDATIONS FOR CARB INTAKE DURING EXERCISE For exercise lasting 1-2 hours, 30 g/h is probably sufficient.With increasing duration, it is recommended to increase the intake up to 60 g/h and beyond 2.5h even up to 90 g/h. If the intake is not higher than 60 g/h any rapidly oxidized carbohydrate will work (glucose, sucrose, maltodextrins and some forms of starch). IS GAME CHANGERS GAME CHANGING OR IS IT SENSATIONALISM? Study on Hamburgers. But now the documentary turns to a study on hamburgers. “The same study that showed that a single hamburger impairs blood flow (27%) also reported an increase in inflammation by 70%. In the arteries inflammation reduces blood flow, in muscles and joint it can increase soreness and delay recovery”. HOME | MYSPORTSCIENCE A TRUSTED SOURCE OF INFORMATIONNEWSACADEMYCONSULTINGABOUTSHOPASKER JEUKENDRUP Mysportscience provides trusted sports nutrition and sports science information. Expect evidence-based, balanced views on a variety of popular topics as well as myth busting.DAIRY AND HEALTH
Milk and other dairy products are polarising. Some claim it is the best for recovery other claim there are detrimental health effects. This blog will focus on two health conditions that are linked to dairy. Foods like yoghurt, milk and milk-derived protein powders (e.g. whey and casein) are sources of high quality protein for promoting training adaptation, but can also be linked to allergies TIPS TO MAXIMISE IRON ABSORPTION Iron is important for performance but we are reliant on dietary iron intake to obtain our daily needs. Interestingly, exercise results in several outcomes that cause us to utilise our iron stores or to lose iron. Iron absorption is generally poor, but there are ways tooptimise it!
FLUID BALANCE AND INTAKE IN PROFESSIONAL SOCCER PLAYERSAUTHOR: IANROLLO
Fluid Balance, Sweat Na + Losses, and Carbohydrate Intake of Elite Male Soccer Players in Response to Low and High Training Intensities in Cool and Hot Environments. Nutrients. 13 (2):401, 2021. This study was a close collaboration with the medical and nutrition staff of FC Barcelona and the Gatorade Sports Science Institute where Dr Ian Rollo CARBOHYDRATE AND SOCCER PERFORMANCE Skills performance studies. Five of the seven studies published have reported improvements in soccer players’ shooting, dribbling, and/or passing performance with ingestion of a 6-7.5% carbohydrate solution at an intake rate of 30-61 g/h. These intakes are far higher than what we typically see in soccer matches. HMB MAGIC MUSCLE BUILDING SUPPLEMENT OR WASTE OF MONEY? β-hydroxy-β-methylbutyrate (or HMB) is a popular muscle building supplement. HMB is a metabolite derived from the essential amino acid leucine. Some studies have suggested that HMB is an anabolic compound that increases muscle building after USING GELATIN TO IMPROVE PERFORMANCE AND PREVENT INJURY Using gelatin to improve performance, prevent injury, and accelerate return to play. More than 70% of visits to the physio/doctor for sportsmen and women at every level of competition are the result of musculoskeletal injuries. These injuries to muscles, tendons, ligaments, bones and cartilage are often the result of weakness withinthe
HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many RECOMMENDATIONS FOR CARB INTAKE DURING EXERCISE For exercise lasting 1-2 hours, 30 g/h is probably sufficient.With increasing duration, it is recommended to increase the intake up to 60 g/h and beyond 2.5h even up to 90 g/h. If the intake is not higher than 60 g/h any rapidly oxidized carbohydrate will work (glucose, sucrose, maltodextrins and some forms of starch). IS GAME CHANGERS GAME CHANGING OR IS IT SENSATIONALISM? Study on Hamburgers. But now the documentary turns to a study on hamburgers. “The same study that showed that a single hamburger impairs blood flow (27%) also reported an increase in inflammation by 70%. In the arteries inflammation reduces blood flow, in muscles and joint it can increase soreness and delay recovery”.DAIRY AND HEALTH
Milk and other dairy products are polarising. Some claim it is the best for recovery other claim there are detrimental health effects. This blog will focus on two health conditions that are linked to dairy. Foods like yoghurt, milk and milk-derived protein powders (e.g. whey and casein) are sources of high quality protein for promoting training adaptation, but can also be linked to allergies BLOGS | MYSPORTSCIENCE A collection of all blogs on mysportscience.com. Read more aboiut science, myth busting, sports nutrition sports science and othertopics.
WHAT CAUSES AN ATHLETE’S LEAKY GUT? The intestine is responsible for absorption of nutrients but also to keep large molecules and germs out of our bodies. It has been suggested that exercise may result in a leaky gut, where this barrier function is suboptimal. This is potentially a cause for GI problems. GLOSSARY | MYSPORTSCIENCE Glossary of terms. 5-HT (5-Hydroxy tryptamine) -- A brain neurotransmitter; also known as serotonin. 5-hydroxytryptamine – see serotonin. absorption -- The transport of nutrients from the intestine into the blood or lymph system. acclimatization -- Adaptation of thebody to
WHAT CAUSES MUSCLE CRAMPS IN EXERCISE? Muscle cramping during exercise is a common problem among athletes that involves sudden, involuntary and painful muscle contraction during or after exercise. The occurrence of cramps is quite unpredictable, and the causes are not well understood, though thereare
CARB MIXES AND BENEFITS Carb mixes can be recommended at all durations of exercise but are most effective when the exercise is 2.5 hours or longer. In those conditions, carbohydrate intakes of up to 90g/h are recommended from multiple transportable carbohydrate sources. Glucose or maltodextrin will have to provide around 60 g/h. In the next blog we will puttogether a
PERSONALISED SPORTS NUTRITION Three tiers. Ronteltap and colleagues identified three different levels of personalized nutrition (1). At the basis we find the most traditional form of personalized sports nutrition: typical tailored advice of a dietitian that is based on an individual’s dietary intake. A dietary assessment is made and, based on the outcome,suggestions for
IS GAME CHANGERS GAME CHANGING OR IS IT SENSATIONALISM? Study on Hamburgers. But now the documentary turns to a study on hamburgers. “The same study that showed that a single hamburger impairs blood flow (27%) also reported an increase in inflammation by 70%. In the arteries inflammation reduces blood flow, in muscles and joint it can increase soreness and delay recovery”. EFFECTS OF EXERCISE ON IMMUNE FUNCTION AND RISK OF INFECTION What is the effect of exercise? Exercise can have both a positive and negative effect on the functioning of the immune system and can influence a person’s vulnerability to infection. Researchers have found a link between moderate regular exercise and reduced frequency of URTIs compared with an inactive state and also with excessiveamounts of
HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many HOME | MYSPORTSCIENCE A TRUSTED SOURCE OF INFORMATIONNEWSACADEMYCONSULTINGABOUTSHOPASKER JEUKENDRUP Mysportscience provides trusted sports nutrition and sports science information. Expect evidence-based, balanced views on a variety of popular topics as well as myth busting.DAIRY AND HEALTH
Milk and other dairy products are polarising. Some claim it is the best for recovery other claim there are detrimental health effects. This blog will focus on two health conditions that are linked to dairy. Foods like yoghurt, milk and milk-derived protein powders (e.g. whey and casein) are sources of high quality protein for promoting training adaptation, but can also be linked to allergies TIPS TO MAXIMISE IRON ABSORPTION Iron is important for performance but we are reliant on dietary iron intake to obtain our daily needs. Interestingly, exercise results in several outcomes that cause us to utilise our iron stores or to lose iron. Iron absorption is generally poor, but there are ways tooptimise it!
FLUID BALANCE AND INTAKE IN PROFESSIONAL SOCCER PLAYERSAUTHOR: IANROLLO
Fluid Balance, Sweat Na + Losses, and Carbohydrate Intake of Elite Male Soccer Players in Response to Low and High Training Intensities in Cool and Hot Environments. Nutrients. 13 (2):401, 2021. This study was a close collaboration with the medical and nutrition staff of FC Barcelona and the Gatorade Sports Science Institute where Dr Ian Rollo CARBOHYDRATE AND SOCCER PERFORMANCE Skills performance studies. Five of the seven studies published have reported improvements in soccer players’ shooting, dribbling, and/or passing performance with ingestion of a 6-7.5% carbohydrate solution at an intake rate of 30-61 g/h. These intakes are far higher than what we typically see in soccer matches. HMB MAGIC MUSCLE BUILDING SUPPLEMENT OR WASTE OF MONEY? β-hydroxy-β-methylbutyrate (or HMB) is a popular muscle building supplement. HMB is a metabolite derived from the essential amino acid leucine. Some studies have suggested that HMB is an anabolic compound that increases muscle building after USING GELATIN TO IMPROVE PERFORMANCE AND PREVENT INJURY Using gelatin to improve performance, prevent injury, and accelerate return to play. More than 70% of visits to the physio/doctor for sportsmen and women at every level of competition are the result of musculoskeletal injuries. These injuries to muscles, tendons, ligaments, bones and cartilage are often the result of weakness withinthe
HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many RECOMMENDATIONS FOR CARB INTAKE DURING EXERCISE For exercise lasting 1-2 hours, 30 g/h is probably sufficient.With increasing duration, it is recommended to increase the intake up to 60 g/h and beyond 2.5h even up to 90 g/h. If the intake is not higher than 60 g/h any rapidly oxidized carbohydrate will work (glucose, sucrose, maltodextrins and some forms of starch). IS GAME CHANGERS GAME CHANGING OR IS IT SENSATIONALISM? Study on Hamburgers. But now the documentary turns to a study on hamburgers. “The same study that showed that a single hamburger impairs blood flow (27%) also reported an increase in inflammation by 70%. In the arteries inflammation reduces blood flow, in muscles and joint it can increase soreness and delay recovery”. HOME | MYSPORTSCIENCE A TRUSTED SOURCE OF INFORMATIONNEWSACADEMYCONSULTINGABOUTSHOPASKER JEUKENDRUP Mysportscience provides trusted sports nutrition and sports science information. Expect evidence-based, balanced views on a variety of popular topics as well as myth busting.DAIRY AND HEALTH
Milk and other dairy products are polarising. Some claim it is the best for recovery other claim there are detrimental health effects. This blog will focus on two health conditions that are linked to dairy. Foods like yoghurt, milk and milk-derived protein powders (e.g. whey and casein) are sources of high quality protein for promoting training adaptation, but can also be linked to allergies TIPS TO MAXIMISE IRON ABSORPTION Iron is important for performance but we are reliant on dietary iron intake to obtain our daily needs. Interestingly, exercise results in several outcomes that cause us to utilise our iron stores or to lose iron. Iron absorption is generally poor, but there are ways tooptimise it!
FLUID BALANCE AND INTAKE IN PROFESSIONAL SOCCER PLAYERSAUTHOR: IANROLLO
Fluid Balance, Sweat Na + Losses, and Carbohydrate Intake of Elite Male Soccer Players in Response to Low and High Training Intensities in Cool and Hot Environments. Nutrients. 13 (2):401, 2021. This study was a close collaboration with the medical and nutrition staff of FC Barcelona and the Gatorade Sports Science Institute where Dr Ian Rollo CARBOHYDRATE AND SOCCER PERFORMANCE Skills performance studies. Five of the seven studies published have reported improvements in soccer players’ shooting, dribbling, and/or passing performance with ingestion of a 6-7.5% carbohydrate solution at an intake rate of 30-61 g/h. These intakes are far higher than what we typically see in soccer matches. HMB MAGIC MUSCLE BUILDING SUPPLEMENT OR WASTE OF MONEY? β-hydroxy-β-methylbutyrate (or HMB) is a popular muscle building supplement. HMB is a metabolite derived from the essential amino acid leucine. Some studies have suggested that HMB is an anabolic compound that increases muscle building after USING GELATIN TO IMPROVE PERFORMANCE AND PREVENT INJURY Using gelatin to improve performance, prevent injury, and accelerate return to play. More than 70% of visits to the physio/doctor for sportsmen and women at every level of competition are the result of musculoskeletal injuries. These injuries to muscles, tendons, ligaments, bones and cartilage are often the result of weakness withinthe
HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many RECOMMENDATIONS FOR CARB INTAKE DURING EXERCISE For exercise lasting 1-2 hours, 30 g/h is probably sufficient.With increasing duration, it is recommended to increase the intake up to 60 g/h and beyond 2.5h even up to 90 g/h. If the intake is not higher than 60 g/h any rapidly oxidized carbohydrate will work (glucose, sucrose, maltodextrins and some forms of starch). IS GAME CHANGERS GAME CHANGING OR IS IT SENSATIONALISM? Study on Hamburgers. But now the documentary turns to a study on hamburgers. “The same study that showed that a single hamburger impairs blood flow (27%) also reported an increase in inflammation by 70%. In the arteries inflammation reduces blood flow, in muscles and joint it can increase soreness and delay recovery”.DAIRY AND HEALTH
Milk and other dairy products are polarising. Some claim it is the best for recovery other claim there are detrimental health effects. This blog will focus on two health conditions that are linked to dairy. Foods like yoghurt, milk and milk-derived protein powders (e.g. whey and casein) are sources of high quality protein for promoting training adaptation, but can also be linked to allergies BLOGS | MYSPORTSCIENCE A collection of all blogs on mysportscience.com. Read more aboiut science, myth busting, sports nutrition sports science and othertopics.
WHAT CAUSES AN ATHLETE’S LEAKY GUT? The intestine is responsible for absorption of nutrients but also to keep large molecules and germs out of our bodies. It has been suggested that exercise may result in a leaky gut, where this barrier function is suboptimal. This is potentially a cause for GI problems. GLOSSARY | MYSPORTSCIENCE Glossary of terms. 5-HT (5-Hydroxy tryptamine) -- A brain neurotransmitter; also known as serotonin. 5-hydroxytryptamine – see serotonin. absorption -- The transport of nutrients from the intestine into the blood or lymph system. acclimatization -- Adaptation of thebody to
WHAT CAUSES MUSCLE CRAMPS IN EXERCISE? Muscle cramping during exercise is a common problem among athletes that involves sudden, involuntary and painful muscle contraction during or after exercise. The occurrence of cramps is quite unpredictable, and the causes are not well understood, though thereare
CARB MIXES AND BENEFITS Carb mixes can be recommended at all durations of exercise but are most effective when the exercise is 2.5 hours or longer. In those conditions, carbohydrate intakes of up to 90g/h are recommended from multiple transportable carbohydrate sources. Glucose or maltodextrin will have to provide around 60 g/h. In the next blog we will puttogether a
PERSONALISED SPORTS NUTRITION Three tiers. Ronteltap and colleagues identified three different levels of personalized nutrition (1). At the basis we find the most traditional form of personalized sports nutrition: typical tailored advice of a dietitian that is based on an individual’s dietary intake. A dietary assessment is made and, based on the outcome,suggestions for
IS GAME CHANGERS GAME CHANGING OR IS IT SENSATIONALISM? Study on Hamburgers. But now the documentary turns to a study on hamburgers. “The same study that showed that a single hamburger impairs blood flow (27%) also reported an increase in inflammation by 70%. In the arteries inflammation reduces blood flow, in muscles and joint it can increase soreness and delay recovery”. EFFECTS OF EXERCISE ON IMMUNE FUNCTION AND RISK OF INFECTION What is the effect of exercise? Exercise can have both a positive and negative effect on the functioning of the immune system and can influence a person’s vulnerability to infection. Researchers have found a link between moderate regular exercise and reduced frequency of URTIs compared with an inactive state and also with excessiveamounts of
HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many HOME | MYSPORTSCIENCE A TRUSTED SOURCE OF INFORMATIONNEWSACADEMYCONSULTINGABOUTSHOPASKER JEUKENDRUP Mysportscience provides trusted sports nutrition and sports science information. Expect evidence-based, balanced views on a variety of popular topics as well as myth busting. UEFA EXPERT GROUP STATEMENT ON NUTRITION The UEFA expert group statement on nutrition in elite football (1) has now been published. After many months of hard work, a large group of experts has come to an agreement about optimal sports nutrition recommendations for football (soccer). HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many CARBOHYDRATE AND SOCCER PERFORMANCE Skills performance studies. Five of the seven studies published have reported improvements in soccer players’ shooting, dribbling, and/or passing performance with ingestion of a 6-7.5% carbohydrate solution at an intake rate of 30-61 g/h. These intakes are far higher than what we typically see in soccer matches. HMB MAGIC MUSCLE BUILDING SUPPLEMENT OR WASTE OF MONEY? β-hydroxy-β-methylbutyrate (or HMB) is a popular muscle building supplement. HMB is a metabolite derived from the essential amino acid leucine. Some studies have suggested that HMB is an anabolic compound that increases muscle building after resistance USING GELATIN TO IMPROVE PERFORMANCE AND PREVENT INJURY Using gelatin to improve performance, prevent injury, and accelerate return to play. More than 70% of visits to the physio/doctor for sportsmen and women at every level of competition are the result of musculoskeletal injuries. These injuries to muscles, tendons, ligaments, bones and cartilage are often the result of weakness withinthe
BEETROOT JUICE IMPROVES INTERMITTENT EXERCISE AND The findings suggest that beetroot juice can enhance repeated sprint performance and may attenuate the decline in cognitive function (and specifically reaction time) that may occur during prolonged intermittent exercise. Although the study did not directly study team sports performance, it is clear that these findings might be highlyrelevant
VITAMIN D SUPPLEMENTATION GUIDE Vitamin D is mainly obtained through exposure of the skin to UVB through sunlight, and a small amount typically comes from the diet. Studies indicate that during the winter months, athletes who live at latitudes above 30°N do not get sufficient sunlight to synthesize vitamin D3 in their skin and consequently may develop inadequate or deficient vitamin D status. HOME | MYSPORTSCIENCE A TRUSTED SOURCE OF INFORMATIONNEWSACADEMYCONSULTINGABOUTSHOPASKER JEUKENDRUP Mysportscience provides trusted sports nutrition and sports science information. Expect evidence-based, balanced views on a variety of popular topics as well as myth busting. UEFA EXPERT GROUP STATEMENT ON NUTRITION The UEFA expert group statement on nutrition in elite football (1) has now been published. After many months of hard work, a large group of experts has come to an agreement about optimal sports nutrition recommendations for football (soccer). HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many CARBOHYDRATE AND SOCCER PERFORMANCE Skills performance studies. Five of the seven studies published have reported improvements in soccer players’ shooting, dribbling, and/or passing performance with ingestion of a 6-7.5% carbohydrate solution at an intake rate of 30-61 g/h. These intakes are far higher than what we typically see in soccer matches. HMB MAGIC MUSCLE BUILDING SUPPLEMENT OR WASTE OF MONEY? β-hydroxy-β-methylbutyrate (or HMB) is a popular muscle building supplement. HMB is a metabolite derived from the essential amino acid leucine. Some studies have suggested that HMB is an anabolic compound that increases muscle building after resistance USING GELATIN TO IMPROVE PERFORMANCE AND PREVENT INJURY Using gelatin to improve performance, prevent injury, and accelerate return to play. More than 70% of visits to the physio/doctor for sportsmen and women at every level of competition are the result of musculoskeletal injuries. These injuries to muscles, tendons, ligaments, bones and cartilage are often the result of weakness withinthe
BEETROOT JUICE IMPROVES INTERMITTENT EXERCISE AND The findings suggest that beetroot juice can enhance repeated sprint performance and may attenuate the decline in cognitive function (and specifically reaction time) that may occur during prolonged intermittent exercise. Although the study did not directly study team sports performance, it is clear that these findings might be highlyrelevant
VITAMIN D SUPPLEMENTATION GUIDE Vitamin D is mainly obtained through exposure of the skin to UVB through sunlight, and a small amount typically comes from the diet. Studies indicate that during the winter months, athletes who live at latitudes above 30°N do not get sufficient sunlight to synthesize vitamin D3 in their skin and consequently may develop inadequate or deficient vitamin D status.DAIRY AND HEALTH
6 hours ago · Milk and other dairy products are polarising. Some claim it is the best for recovery other claim there are detrimental health effects. This blog will focus on two health conditions that are linked to dairy. Foods like yoghurt, milk and milk-derived protein powders (e.g. whey and casein) are sources of high quality protein for promoting training adaptation, but can also be linked to allergies WHAT CAUSES MUSCLE CRAMPS IN EXERCISE? Muscle cramping during exercise is a common problem among athletes that involves sudden, involuntary and painful muscle contraction during or after exercise. The occurrence of cramps is quite unpredictable, and the causes are not well understood, though there are two hypotheses. Types and prevalence of muscle cramps Many athletes have experienced muscle cramping during or after exercise, at WHAT CAUSES AN ATHLETE’S LEAKY GUT? The intestine is responsible for absorption of nutrients but also to keep large molecules and germs out of our bodies. It has been suggested that exercise may result in a leaky gut, where this barrier function is suboptimal. This is potentially a cause for GI problems. TIPS TO MAXIMISE IRON ABSORPTION Iron is important for performance but we are reliant on dietary iron intake to obtain our daily needs. Interestingly, exercise results in several outcomes that cause us to utilise our iron stores or to lose iron. Iron absorption is generally poor, but there are ways tooptimise it!
HMB MAGIC MUSCLE BUILDING SUPPLEMENT OR WASTE OF MONEY? β-hydroxy-β-methylbutyrate (or HMB) is a popular muscle building supplement. HMB is a metabolite derived from the essential amino acid leucine. Some studies have suggested that HMB is an anabolic compound that increases muscle building after resistance BODY COMPOSITION METHODS: VALIDITY AND RELIABILITY The only truly accurate way to assess body composition is cadaver analysis (i.e. dissection). In this article we will focus on the 3 most used methods to measure body composition: Dual X-ray absorptiometry (DXA), skinfolds and bio electrical impedance measurements (BIA). Air displacement measurements (Bodpod is only mentioned in the infographic). IS GAME CHANGERS GAME CHANGING OR IS IT SENSATIONALISM? Study on Hamburgers. But now the documentary turns to a study on hamburgers. “The same study that showed that a single hamburger impairs blood flow (27%) also reported an increase in inflammation by 70%. In the arteries inflammation reduces blood flow, in muscles and joint it can increase soreness and delay recovery”. HOW MUCH CAFFEINE IS IN COFFEE? Analysis found an average of 106mg of caffeine per espresso. A review of caffeine levels in hot beverages in the United Kingdom showed a similar broad range of 15–254 mg caffeine per serve. In this study the coffee samples included espressos, long blacks, lattes, filter and cappuccino style coffees. In another Australian study by Dr Ben RECOMMENDATIONS FOR CARB INTAKE DURING EXERCISE For exercise lasting 1-2 hours, 30 g/h is probably sufficient.With increasing duration, it is recommended to increase the intake up to 60 g/h and beyond 2.5h even up to 90 g/h. If the intake is not higher than 60 g/h any rapidly oxidized carbohydrate will work (glucose, sucrose, maltodextrins and some forms of starch). WHAT TO EAT THE HOUR BEFORE A RACE? The reason for different views regarding whether to eat carbohydrate in pre-exercise meals stems from a couple of early studies. In these studies in the 1970s, it was observed that eating carbohydrate in the hour before exercise resulted in high blood HOME | MYSPORTSCIENCE A TRUSTED SOURCE OF INFORMATIONNEWSACADEMYCONSULTINGABOUTSHOPASKER JEUKENDRUP Mysportscience provides trusted sports nutrition and sports science information. Expect evidence-based, balanced views on a variety of popular topics as well as myth busting. UEFA EXPERT GROUP STATEMENT ON NUTRITION The UEFA expert group statement on nutrition in elite football (1) has now been published. After many months of hard work, a large group of experts has come to an agreement about optimal sports nutrition recommendations for football (soccer). HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many CARBOHYDRATE AND SOCCER PERFORMANCE Skills performance studies. Five of the seven studies published have reported improvements in soccer players’ shooting, dribbling, and/or passing performance with ingestion of a 6-7.5% carbohydrate solution at an intake rate of 30-61 g/h. These intakes are far higher than what we typically see in soccer matches. HMB MAGIC MUSCLE BUILDING SUPPLEMENT OR WASTE OF MONEY? β-hydroxy-β-methylbutyrate (or HMB) is a popular muscle building supplement. HMB is a metabolite derived from the essential amino acid leucine. Some studies have suggested that HMB is an anabolic compound that increases muscle building after resistance USING GELATIN TO IMPROVE PERFORMANCE AND PREVENT INJURY Using gelatin to improve performance, prevent injury, and accelerate return to play. More than 70% of visits to the physio/doctor for sportsmen and women at every level of competition are the result of musculoskeletal injuries. These injuries to muscles, tendons, ligaments, bones and cartilage are often the result of weakness withinthe
BEETROOT JUICE IMPROVES INTERMITTENT EXERCISE AND The findings suggest that beetroot juice can enhance repeated sprint performance and may attenuate the decline in cognitive function (and specifically reaction time) that may occur during prolonged intermittent exercise. Although the study did not directly study team sports performance, it is clear that these findings might be highlyrelevant
VITAMIN D SUPPLEMENTATION GUIDE Vitamin D is mainly obtained through exposure of the skin to UVB through sunlight, and a small amount typically comes from the diet. Studies indicate that during the winter months, athletes who live at latitudes above 30°N do not get sufficient sunlight to synthesize vitamin D3 in their skin and consequently may develop inadequate or deficient vitamin D status. HOW MUCH CAFFEINE IS IN COFFEE? Analysis found an average of 106mg of caffeine per espresso. A review of caffeine levels in hot beverages in the United Kingdom showed a similar broad range of 15–254 mg caffeine per serve. In this study the coffee samples included espressos, long blacks, lattes, filter and cappuccino style coffees. In another Australian study by Dr Ben RESPONDERS AND NON-RESPONDERS Responders and non-responders seem to be popular buzz words in the field of sport science these days. If a study shows no difference on average, people start to look at individual responses. Some individuals will have improved as a result of a treatment, training program or supplement. Some others show a decrement. HOME | MYSPORTSCIENCE A TRUSTED SOURCE OF INFORMATIONNEWSACADEMYCONSULTINGABOUTSHOPASKER JEUKENDRUP Mysportscience provides trusted sports nutrition and sports science information. Expect evidence-based, balanced views on a variety of popular topics as well as myth busting. UEFA EXPERT GROUP STATEMENT ON NUTRITION The UEFA expert group statement on nutrition in elite football (1) has now been published. After many months of hard work, a large group of experts has come to an agreement about optimal sports nutrition recommendations for football (soccer). HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many CARBOHYDRATE AND SOCCER PERFORMANCE Skills performance studies. Five of the seven studies published have reported improvements in soccer players’ shooting, dribbling, and/or passing performance with ingestion of a 6-7.5% carbohydrate solution at an intake rate of 30-61 g/h. These intakes are far higher than what we typically see in soccer matches. HMB MAGIC MUSCLE BUILDING SUPPLEMENT OR WASTE OF MONEY? β-hydroxy-β-methylbutyrate (or HMB) is a popular muscle building supplement. HMB is a metabolite derived from the essential amino acid leucine. Some studies have suggested that HMB is an anabolic compound that increases muscle building after resistance USING GELATIN TO IMPROVE PERFORMANCE AND PREVENT INJURY Using gelatin to improve performance, prevent injury, and accelerate return to play. More than 70% of visits to the physio/doctor for sportsmen and women at every level of competition are the result of musculoskeletal injuries. These injuries to muscles, tendons, ligaments, bones and cartilage are often the result of weakness withinthe
BEETROOT JUICE IMPROVES INTERMITTENT EXERCISE AND The findings suggest that beetroot juice can enhance repeated sprint performance and may attenuate the decline in cognitive function (and specifically reaction time) that may occur during prolonged intermittent exercise. Although the study did not directly study team sports performance, it is clear that these findings might be highlyrelevant
VITAMIN D SUPPLEMENTATION GUIDE Vitamin D is mainly obtained through exposure of the skin to UVB through sunlight, and a small amount typically comes from the diet. Studies indicate that during the winter months, athletes who live at latitudes above 30°N do not get sufficient sunlight to synthesize vitamin D3 in their skin and consequently may develop inadequate or deficient vitamin D status. HOW MUCH CAFFEINE IS IN COFFEE? Analysis found an average of 106mg of caffeine per espresso. A review of caffeine levels in hot beverages in the United Kingdom showed a similar broad range of 15–254 mg caffeine per serve. In this study the coffee samples included espressos, long blacks, lattes, filter and cappuccino style coffees. In another Australian study by Dr Ben RESPONDERS AND NON-RESPONDERS Responders and non-responders seem to be popular buzz words in the field of sport science these days. If a study shows no difference on average, people start to look at individual responses. Some individuals will have improved as a result of a treatment, training program or supplement. Some others show a decrement.DAIRY AND HEALTH
3 hours ago · Milk and other dairy products are polarising. Some claim it is the best for recovery other claim there are detrimental health effects. This blog will focus on two health conditions that are linked to dairy. Foods like yoghurt, milk and milk-derived protein powders (e.g. whey and casein) are sources of high quality protein for promoting training adaptation, but can also be linked to allergies WHAT CAUSES MUSCLE CRAMPS IN EXERCISE? Muscle cramping during exercise is a common problem among athletes that involves sudden, involuntary and painful muscle contraction during or after exercise. The occurrence of cramps is quite unpredictable, and the causes are not well understood, though there are two hypotheses. Types and prevalence of muscle cramps Many athletes have experienced muscle cramping during or after exercise, at WHAT CAUSES AN ATHLETE’S LEAKY GUT? The intestine is responsible for absorption of nutrients but also to keep large molecules and germs out of our bodies. It has been suggested that exercise may result in a leaky gut, where this barrier function is suboptimal. This is potentially a cause for GI problems. TIPS TO MAXIMISE IRON ABSORPTION Iron is important for performance but we are reliant on dietary iron intake to obtain our daily needs. Interestingly, exercise results in several outcomes that cause us to utilise our iron stores or to lose iron. Iron absorption is generally poor, but there are ways tooptimise it!
HMB MAGIC MUSCLE BUILDING SUPPLEMENT OR WASTE OF MONEY? β-hydroxy-β-methylbutyrate (or HMB) is a popular muscle building supplement. HMB is a metabolite derived from the essential amino acid leucine. Some studies have suggested that HMB is an anabolic compound that increases muscle building after resistance BODY COMPOSITION METHODS: VALIDITY AND RELIABILITY The only truly accurate way to assess body composition is cadaver analysis (i.e. dissection). In this article we will focus on the 3 most used methods to measure body composition: Dual X-ray absorptiometry (DXA), skinfolds and bio electrical impedance measurements (BIA). Air displacement measurements (Bodpod is only mentioned in the infographic). IS GAME CHANGERS GAME CHANGING OR IS IT SENSATIONALISM? Study on Hamburgers. But now the documentary turns to a study on hamburgers. “The same study that showed that a single hamburger impairs blood flow (27%) also reported an increase in inflammation by 70%. In the arteries inflammation reduces blood flow, in muscles and joint it can increase soreness and delay recovery”. HOW MUCH CAFFEINE IS IN COFFEE? Analysis found an average of 106mg of caffeine per espresso. A review of caffeine levels in hot beverages in the United Kingdom showed a similar broad range of 15–254 mg caffeine per serve. In this study the coffee samples included espressos, long blacks, lattes, filter and cappuccino style coffees. In another Australian study by Dr Ben RECOMMENDATIONS FOR CARB INTAKE DURING EXERCISE For exercise lasting 1-2 hours, 30 g/h is probably sufficient.With increasing duration, it is recommended to increase the intake up to 60 g/h and beyond 2.5h even up to 90 g/h. If the intake is not higher than 60 g/h any rapidly oxidized carbohydrate will work (glucose, sucrose, maltodextrins and some forms of starch). WHAT TO EAT THE HOUR BEFORE A RACE? The reason for different views regarding whether to eat carbohydrate in pre-exercise meals stems from a couple of early studies. In these studies in the 1970s, it was observed that eating carbohydrate in the hour before exercise resulted in high blood HOME | MYSPORTSCIENCE A TRUSTED SOURCE OF INFORMATIONNEWSACADEMYCONSULTINGABOUTSHOPASKER JEUKENDRUP Mysportscience provides trusted sports nutrition and sports science information. Expect evidence-based, balanced views on a variety of popular topics as well as myth busting. CARBOHYDRATE AND SOCCER PERFORMANCE Skills performance studies. Five of the seven studies published have reported improvements in soccer players’ shooting, dribbling, and/or passing performance with ingestion of a 6-7.5% carbohydrate solution at an intake rate of 30-61 g/h. These intakes are far higher than what we typically see in soccer matches. TIPS TO MAXIMISE IRON ABSORPTION Iron is important for performance but we are reliant on dietary iron intake to obtain our daily needs. Interestingly, exercise results in several outcomes that cause us to utilise our iron stores or to lose iron. Iron absorption is generally poor, but there are ways tooptimise it!
CARB MIXES AND BENEFITS Carb mixes can be recommended at all durations of exercise but are most effective when the exercise is 2.5 hours or longer. In those conditions, carbohydrate intakes of up to 90g/h are recommended from multiple transportable carbohydrate sources. Glucose or maltodextrin will have to provide around 60 g/h. In the next blog we will puttogether a
IMPORTANCE OF ENERGY INTAKE FOR RECOVERY FROM INJURY?BODY ENERGY EXPENDITURECOMPONENTS OF ENERGY EXPENDITUREENERGY EXPENDITURE CALCULATORENERGY EXPENDITURE DEFINITIONINCREASED ENERGY EXPENDITURETOTAL DAILY ENERGY EXPENDITURE IS Nutrition support is crucial for a quick and effective recovery from exercise-induced injuries. Adequate amounts of macro and micronutrients, but also energy, is critical for optimal healing. However, determination of appropriate energy intake is not as straightforward as many might think. BEETROOT JUICE IMPROVES INTERMITTENT EXERCISE AND The findings suggest that beetroot juice can enhance repeated sprint performance and may attenuate the decline in cognitive function (and specifically reaction time) that may occur during prolonged intermittent exercise. Although the study did not directly study team sports performance, it is clear that these findings might be highlyrelevant
FINDING YOUR FAT BURNING ZONE Somewhere between low intensity and high intensity we will find maximal fat oxidation. It is also obvious that fat oxidation is fairly high around FatMax and from a practical point of view it probably matters very little whether your fat oxidation is 5-10% lower or higher. So the fat burning zone that is often talked about can bequite a wide
VITAMIN D SUPPLEMENTATION GUIDE Vitamin D is mainly obtained through exposure of the skin to UVB through sunlight, and a small amount typically comes from the diet. Studies indicate that during the winter months, athletes who live at latitudes above 30°N do not get sufficient sunlight to synthesize vitamin D3 in their skin and consequently may develop inadequate or deficient vitamin D status. HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many WHY PROTEIN IS IMPORTANT FOR ENDURANCE This is the place where the final stage of carbohydrate and fat breakdown takes place to provide energy for muscle contraction and thus these proteins are extremely important for endurance athletes. In fact endurance athletes have many more of these mitochondrial proteins than weight trained athletes. Protein in the diet and especiallyprotein
HOME | MYSPORTSCIENCE A TRUSTED SOURCE OF INFORMATIONNEWSACADEMYCONSULTINGABOUTSHOPASKER JEUKENDRUP Mysportscience provides trusted sports nutrition and sports science information. Expect evidence-based, balanced views on a variety of popular topics as well as myth busting. CARBOHYDRATE AND SOCCER PERFORMANCE Skills performance studies. Five of the seven studies published have reported improvements in soccer players’ shooting, dribbling, and/or passing performance with ingestion of a 6-7.5% carbohydrate solution at an intake rate of 30-61 g/h. These intakes are far higher than what we typically see in soccer matches. TIPS TO MAXIMISE IRON ABSORPTION Iron is important for performance but we are reliant on dietary iron intake to obtain our daily needs. Interestingly, exercise results in several outcomes that cause us to utilise our iron stores or to lose iron. Iron absorption is generally poor, but there are ways tooptimise it!
CARB MIXES AND BENEFITS Carb mixes can be recommended at all durations of exercise but are most effective when the exercise is 2.5 hours or longer. In those conditions, carbohydrate intakes of up to 90g/h are recommended from multiple transportable carbohydrate sources. Glucose or maltodextrin will have to provide around 60 g/h. In the next blog we will puttogether a
IMPORTANCE OF ENERGY INTAKE FOR RECOVERY FROM INJURY?BODY ENERGY EXPENDITURECOMPONENTS OF ENERGY EXPENDITUREENERGY EXPENDITURE CALCULATORENERGY EXPENDITURE DEFINITIONINCREASED ENERGY EXPENDITURETOTAL DAILY ENERGY EXPENDITURE IS Nutrition support is crucial for a quick and effective recovery from exercise-induced injuries. Adequate amounts of macro and micronutrients, but also energy, is critical for optimal healing. However, determination of appropriate energy intake is not as straightforward as many might think. BEETROOT JUICE IMPROVES INTERMITTENT EXERCISE AND The findings suggest that beetroot juice can enhance repeated sprint performance and may attenuate the decline in cognitive function (and specifically reaction time) that may occur during prolonged intermittent exercise. Although the study did not directly study team sports performance, it is clear that these findings might be highlyrelevant
FINDING YOUR FAT BURNING ZONE Somewhere between low intensity and high intensity we will find maximal fat oxidation. It is also obvious that fat oxidation is fairly high around FatMax and from a practical point of view it probably matters very little whether your fat oxidation is 5-10% lower or higher. So the fat burning zone that is often talked about can bequite a wide
VITAMIN D SUPPLEMENTATION GUIDE Vitamin D is mainly obtained through exposure of the skin to UVB through sunlight, and a small amount typically comes from the diet. Studies indicate that during the winter months, athletes who live at latitudes above 30°N do not get sufficient sunlight to synthesize vitamin D3 in their skin and consequently may develop inadequate or deficient vitamin D status. HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many WHY PROTEIN IS IMPORTANT FOR ENDURANCE This is the place where the final stage of carbohydrate and fat breakdown takes place to provide energy for muscle contraction and thus these proteins are extremely important for endurance athletes. In fact endurance athletes have many more of these mitochondrial proteins than weight trained athletes. Protein in the diet and especiallyprotein
TIPS TO MAXIMISE IRON ABSORPTION Iron is important for performance but we are reliant on dietary iron intake to obtain our daily needs. Interestingly, exercise results in several outcomes that cause us to utilise our iron stores or to lose iron. Iron absorption is generally poor, but there are ways tooptimise it!
CARB MIXES AND BENEFITS Carb mixes can be recommended at all durations of exercise but are most effective when the exercise is 2.5 hours or longer. In those conditions, carbohydrate intakes of up to 90g/h are recommended from multiple transportable carbohydrate sources. Glucose or maltodextrin will have to provide around 60 g/h. In the next blog we will puttogether a
PROTEIN AND SLEEP: PART 1 Protein and sleep: Part 1. An interesting study was published recently that confirmed a practice that few athletes are following today but may become more common in the future. I discussed the results of the paper published in the Journal of Nutrition in a recent blog: The study showed that protein ingestion before sleep resulted in greater WHY PROTEIN IS IMPORTANT FOR ENDURANCE This is the place where the final stage of carbohydrate and fat breakdown takes place to provide energy for muscle contraction and thus these proteins are extremely important for endurance athletes. In fact endurance athletes have many more of these mitochondrial proteins than weight trained athletes. Protein in the diet and especiallyprotein
IMPORTANCE OF ENERGY INTAKE FOR RECOVERY FROM INJURY? Nutrition support is crucial for a quick and effective recovery from exercise-induced injuries. Adequate amounts of macro and micronutrients, but also energy, is critical for optimal healing. However, determination of appropriate energy intake is not as straightforward as many might think. KETONE BODIES: FUEL OR HYPE? Ketone bodies: Fuel or hype? The ketone bodies beta-hydroxybutyrate and acetoacetate are produced in the body as a byproduct of fat metabolism. Essentially ketone bodies are formed in the body when there is an excess of fatty acids available. Ketones have received a lot of attention in the media recently. It has been reported thatketone body
HOW MUCH CAFFEINE IS IN COFFEE? Analysis found an average of 106mg of caffeine per espresso. A review of caffeine levels in hot beverages in the United Kingdom showed a similar broad range of 15–254 mg caffeine per serve. In this study the coffee samples included espressos, long blacks, lattes, filter and cappuccino style coffees. In another Australian study by Dr Ben HOW TO DISTINGUISH GOOD AND BAD INFORMATION IN SPORT SCIENCE What is needed is a place to go to, with information that is evidence-based, neutral, and can be trusted. This is why I started this website. mysportscience.com is a place for evidence based information about sport science and exercise nutrition. As a scientist who has worked in this field for a long time (see my bio here), as someone who has worked with athletes of all levels including many RECOMMENDATIONS FOR CARB INTAKE DURING EXERCISE For exercise lasting 1-2 hours, 30 g/h is probably sufficient.With increasing duration, it is recommended to increase the intake up to 60 g/h and beyond 2.5h even up to 90 g/h. If the intake is not higher than 60 g/h any rapidly oxidized carbohydrate will work (glucose, sucrose, maltodextrins and some forms of starch). SPIT OR SWALLOW? CARB MOUTH RINSE AND PERFORMANCE It is well accepted that carbohydrate drinks can enhance performance. But research suggests that actually swallowing your favourite sports drink might not always be necessary. Bizarre as it may sound, you can rinse your mouth, spit the drink out on the floor and still be faster! Here is a brief overview of the studies on the carbohydrate mouth0
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