Sports Nutrition Guides
Nutrition guides, supplement reviews, and meal prep recipes for athletes. Science-backed advice for better performance and faster recovery.
Latest articles (434)
Supplement Format Matters as Much as the Ingredient Inside
The format your supplement comes in can change how much of it you actually absorb. Here's what the evidence shows for creatine, magnesium, omega-3s, and vitamin D3.
Selenium and Blood Sugar: What the New Study Found
A new study links selenium supplementation to better insulin sensitivity in type 2 diabetes. Here's what it means for active adults and why dosage context is critical.
NMN Is Back on Shelves: What the FDA Reversal Actually Means
The FDA has reinstated NMN as a legal dietary supplement. Here's what that regulatory shift actually guarantees, and what the human science really supports.
On GLP-1s? Here's How to Eat to Keep Your Muscle
GLP-1 users lose 25–40% lean mass without a protein strategy. Here's the evidence-based nutrition protocol to protect your muscle while on medication.
Fueling at Altitude: What Actually Changes in Your Body
Altitude suppresses appetite while raising caloric demand. Here's how to adjust your fueling strategy for races above 8,000 feet.
What Women 50-75 Actually Need From Nutrition to Stay Strong
The StrengthenHER study is building the nutrition and strength evidence base women 50-75 actually need, and the gap it fills is long overdue.
Urolithin A: The Pomegranate Compound Fixing Hearts
Urolithin A, a compound gut bacteria produce from pomegranates and walnuts, improved heart function by up to 80% in animal models. Here's what that actually means.
Supplements Banned for Minors: What the Law Changes
California's new law banning supplement sales to minors targets stimulants, prohormones, and weight-loss compounds. Here's what it means for youth athletes and coaches.
Peptides Sold Online: The Risk Athletes Keep Ignoring
Peptides like BPC-157 and TB-500 are flooding online markets, but most lack human trial data and carry real contamination, legal, and anti-doping risks.
GLP-1 Drugs and Brown Fat: What New Research Found
New research suggests tirzepatide drugs like Zepbound may activate brown fat thermogenesis, adding a metabolic layer coaches and dietitians need to account for.
Whole Foods vs. Supplements: What 2026 Science Actually Prioritizes
New research on calcium, omega-3s, and protein bioavailability keeps pointing to the same conclusion: whole foods outperform supplements for most outcomes. Here's when each tool earns its place.
Your Protein Needs Change With Life Stage. Here's How.
Protein needs shift significantly across life stages, yet most guidance still applies one blanket figure. Here's what the 2026 science actually says.
Fall Hydration: The Mistake Too Many Athletes Make
Cooler fall temps mask sweat losses and blunt thirst, leading athletes to underhydrate and deplete electrolytes without realizing it.
Calcium and Vitamin D: What a Major Review Actually Found
A major 2026 review found calcium and vitamin D supplements offer little fracture protection for healthy adults. Here's what the evidence actually supports instead.
Women's Health Supplements: The Gap Brands Keep Missing
Consumer research reveals a major gap in women's supplement products. Here's what's actually missing from your routine and how to evaluate what works.
The 4R Recovery Rule Every Trail Runner Needs
Trail runners who neglect post-effort nutrition pay for it in injuries and stalled progress. The 4R framework gives you a science-backed recovery sequence that works.
Not All Protein Sources Are Equal: Here's Why It Matters
Protein quality, leucine content, and DIAAS scores matter more than gram counts alone. Here's how to build a smarter daily protein strategy for any diet.
Creatine Builds Strength Even Without Exercise, Study Finds
A new study finds creatine supplementation increases strength even without exercise, with key implications for injured athletes, older adults, and people on a training break.
Protein Powder's Big Claims: What the Industry Won't Tell You
The protein powder industry overstates its claims. Here's a no-BS framework to decide if you actually need a powder and which label tactics to ignore.
Does Curcumin Actually Reduce Anxiety and Depression?
A 26-RCT meta-analysis finds curcumin significantly reduces depression, anxiety, and stress. Here's what the evidence shows and how to supplement smartly.
5 Race-Day Fueling Mistakes and How to Fix Them
Fall race season exposes the same five fueling errors repeatedly. Here's how to fix them before they cost you time on the course.
Why Your Supplement's Format Matters as Much as Its Formula
Liquid supplements are outselling capsules, but is the format upgrade backed by science? Here's what the evidence actually says about absorption and format choice.
Why Liquid Supplements Are Beating Pills and Powders
Liquid supplements now outsell pills on convenience alone. Here's what the absorption science actually says, and how to tell which liquids are worth buying.
Why Your Gut Struggles More During Fall Training
Fall creates a perfect storm of cold air, heavier foods, and harder training that quietly destroys gut function. Here's what's happening and how to fix it.