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)
Gut Health and Sports Performance: The Microbiome Connection
Gut microbiome diversity correlates with higher VO2 max in elite athletes. What the science actually says about probiotics, intestinal permeability, and how to navigate a $29.1B market full of overclaims.
Your Gut Bacteria Change Every Time You Train Hard
A February 2026 study from Edith Cowan University shows high-intensity exercise changes gut bacteria composition within hours. And the loop is bidirectional.
Fiber Is the New Protein: The Science Behind the 2026 Shift
PepsiCo's CEO said it in October 2025: 'fiber will be the next protein.' March 2026 product launches are proving him right. But what makes this shift interesting is the science behind it.
Creatine and Your Brain: What the 2026 Research Shows
Does creatine improve cognitive function? Recent studies show real effects under sleep deprivation and in vegans. But a systematic review of 10 studies finds no consistent effect in healthy well-rested adults.
The 2026 Protein Trend: Numbers and Recommendations
In 2026, 57% of adults prioritize protein. New dietary guidelines confirm the trend. A complete look at the numbers, recommendations, and best sources to hit your targets.
The Nutrition Lab: Protein and Your Gut, What Science Says
The Nutrition Lab this week: a 2026 Scientific Reports study shows how high protein intake reshapes your gut microbiome. What that means for athletes and how to balance protein with fiber.
Intermittent Fasting vs Standard Dieting: The 2026 Verdict
A 2026 Cochrane meta-analysis of 22 clinical trials concludes: intermittent fasting doesn't produce more weight loss than standard dieting. But certain timing habits still matter.
Nature Medicine 2026: Fasting-Mimicking Diet Relieves 69% of Crohn's Patients
A randomized controlled trial in Nature Medicine shows that 5 days per month of fasting-mimicking diet produces clinical response in 69% of mild-to-moderate Crohn's disease patients.
Creatine vs Beetroot Juice: Two Supplements, Two Completely Different Jobs
A 2026 study tests creatine against beetroot juice in resistance training. They improve different things and work via different mechanisms — so the real question is whether to stack them.
Coffee and Dementia Risk: What a 130,000-Person JAMA Study Found
A 130,000-person JAMA study finds 2-3 cups of caffeinated coffee daily cut dementia risk by 18%. Decaf showed no benefit — suggesting caffeine is the active factor.
Can a Daily Multivitamin Slow Biological Aging? What the COSMOS Trial Shows
The COSMOS trial shows daily multivitamin use reduces biological aging by roughly 1.7 years. What the study proves, its limits, and who it actually applies to.
The Nutrition Lab: Does Magnesium Actually Help You Sleep?
The Nutrition Lab breaks down the magnesium-for-sleep evidence. Two 2026 trials, mixed results, and a practical protocol if you want to test it.
GLP-1 Medications and Muscle Loss: What You Need to Know
Millions of people are now on GLP-1 medications like semaglutide. What many don't realize: up to 40% of the weight lost can come from muscle, not fat. Here's what actually works to prevent that.
Collagen vs Whey Protein: What 2026 Research Actually Shows
A 2026 meta-analysis ranked collagen above whey for strength gains and created a stir. The lead researcher on whey immediately pushed back. Here's what's actually going on.
Protein at Every Meal:
The updated 2026 USDA guidelines raise protein targets to 1.2–1.6g/kg/day at every meal. Here's what that looks like in real food.
Mediterranean Diet 2026: What the Data Actually Shows
In 2026, 69% of surveyed nutrition experts named the Mediterranean diet as the most effective long-term approach. Here's what the data actually shows — and what most people get wrong when they think they're following it.
Creatine Gummies Just Raised $20M: Hype or Actual Innovation?
Create Wellness just raised $20 million for creatine gummies. Creatine is already the fastest-growing supplement in the US. But does chewing creatine actually work as well as swallowing it in powder form? Let's look at the data.
What the Children of Centenarians Eat: New Study Findings
Your parents lived past 100. Does that change what you eat? A new study from Tufts, Boston University, and Harvard just found a concrete answer — and the findings are simpler than you'd expect.
Omega-3, Vitamin D, and Exercise: The Combo That Slows Biological Aging
A landmark Nature Aging trial found that combining omega-3, vitamin D, and exercise slowed biological aging by up to 3.8 months over 3 years. Here's what that actually means.
Iron for Athletes: Which Form, What Dose, and Who Actually Needs It
Iron deficiency hits endurance athletes hardest. Here's who needs to test, which supplement form to choose, and what performance gains to expect.
GLP-1 Drugs Are Reshaping the Supplement Market — Here's What's Actually Growing
GLP-1 drug adoption is reshaping the supplement market. Here's which categories are growing for real reasons, and which are just repackaged staples with a new label.
Kefir Plus Fiber Outperformed Omega-3 for Inflammation in New Study
A University of Nottingham study found kefir combined with diverse prebiotic fiber reduced systemic inflammation more than omega-3 supplements alone.
A Major Meta-Analysis Just Challenged Intermittent Fasting's Hype
A 22-RCT meta-analysis finds IF offers no weight loss edge over conventional dieting. But timing, diabetes, and protein targets still matter.
2–3 Cups of Coffee a Day Cut Dementia Risk by 18%: What the JAMA 2026 Study Actually Shows
A 43-year JAMA study of 130,000 people links 2–3 daily cups of caffeinated coffee to an 18% lower dementia risk. Here's what the data actually shows.