Sports Nutrition Guides
Nutrition guides, supplement reviews, and meal prep recipes for athletes. Science-backed advice for better performance and faster recovery.
Latest articles (624)
Post-Marathon Nutrition: What to Eat to Actually Recover
Your post-marathon nutrition plan matters more than the race-day meal. Here's the phased, evidence-based guide to the two weeks after finishing.
Daily Peanuts May Protect the Aging Brain
A 16-week Maastricht University trial found daily unsalted peanuts improved brain insulin responsiveness in memory regions, offering a cheap, evidence-backed strategy for aging adults.
Ultra-Processed Foods and Cancer: It's More Complicated
A PLOS Medicine study finds no direct link between overall ultra-processed food intake and bowel cancer, but flags processed meat as a specific risk for gastric and esophageal cancers.
Sports Nutrition in 2026: What the Science Now Says
Updated ISSN guidelines, refined carb fueling protocols, and personalized nutrition via genetics and AI are redefining optimal sports nutrition in 2026.
Daily Peanuts May Sharpen Your Brain's Insulin Response
A 2026 study links daily peanut consumption to improved insulin signaling in memory-related brain regions, adding a credible cognitive angle to a cheap, familiar food.
NIH's Supplement Office Shake-Up: What It Means for You
NIH's Office of Dietary Supplements faces a proposed reorganization that could slow independent supplement research and weaken the science behind product safety claims.
Low Testosterone Makes Sugar Far More Harmful to Your Liver
New research links low testosterone to amplified liver damage from sugar, challenging universal dietary guidelines and raising urgent questions for men over 40.
Winter Hydration: Why Athletes Drink Too Little in the Cold
Cold blunts thirst signals by up to 40%, making winter dehydration silent and common. Here's how to fix your hydration strategy for cold-weather training.
Dairy Trans Fats Aren't the Same as Industrial Ones
A review of 22 studies found no link between natural dairy trans fats and heart disease or diabetes, drawing a clear line from industrial trans fats.
What to Eat During Taper Week Before a Race
Taper week isn't the time to overhaul your diet. Here's what to eat, when to carb load, and what to leave alone before race day.
On GLP-1s, What You Eat Matters More Than Ever
GLP-1 medications cut calories sharply, making food quality and nutrient density critical. Here's what to prioritize to avoid muscle loss and deficiencies.
The Fiber Gap Most Athletes Don't Know They Have
Most athletes on high-protein diets consume far less fiber than their bodies need. Here's why that gap affects recovery, inflammation, and strength.
New Supplement Ingredients: What's Actually Coming
SupplySide Global's 2026 Ingredient Idol winners reveal what's hitting shelves soon. Here's what the evidence actually says about each top ingredient.
How to Time Your Meals Around Winter Training
Winter training shifts your calorie needs, appetite, and schedule. Here's how to time your meals for cold-weather base blocks, from pre-dawn runs to evening lifts.
The Protein and Fiber Gap Most City Eaters Miss
A 2026 joint study reveals urban adults are falling well short on both protein and fiber. Here's how to find your gap and fix it with everyday food.
Longevity Supplements: What Consumers Are Tuning Out
Consumers are rejecting telomere and sirtuin marketing. Here's which longevity supplements actually have human evidence, and a checklist to shop smarter.
Gut Health and Mood: What You Can Actually Eat to Help
New gut-brain research points to plant diversity, fermented foods, and less ultra-processing as the real drivers of mood. Here's a practical weekly eating framework.
Calcium and Vitamin D May Not Prevent Broken Bones
New evidence shows calcium and vitamin D supplements may not prevent fractures in most adults. Here's what actually protects your bones.
Vitamin C in Pregnancy Shapes Your Baby's Brain
A new OHSU study links low vitamin C during stressed pregnancies to higher offspring mental health risk. Here's what the evidence means for you.
Vitamin C in Pregnancy Shapes Your Baby's Brain
New OHSU research links adequate vitamin C intake during pregnancy to measurable fetal brain development gains. Here's what to eat and when to supplement.
Energy Drinks and Cardiac Arrest: The New Data
New data links energy drink and stimulant use to cardiac arrest risk in young adults. Here's what the research shows and how to adjust your pre-workout strategy.
Caffeine and Exercise: How Much Is Too Much?
Caffeine boosts performance at 3–6 mg/kg, but most athletes overdose, ignore timing, and miss the real cardiac risk. Here's a practical framework.
Magnesium, Biotics, Shatavari: Sorting Hype from Evidence
Magnesium, biotics, and shatavari are trending in 2026. Here's what the evidence actually supports for each, and where you might be wasting money.
Fish Oil for Dry Eyes: What 57 Trials Actually Show
57 randomized trials and 6,600+ patients show fish oil improves dry eye symptoms by only 4.4 points. well below the 7-point threshold patients consider meaningful.