Research and Infographics for Athletic Performance, Sport Science, and Health

Articles and evidence-based blog posts about nutrition, supplementation, and ergogenic aids in sport.

Supplement Review: Medium-Chain Triglycerides (MCTs) and MCT Oil

Medium-chain triglycerides (MCTs) are exactly what you would think; triglycerides (i.e. fat molecules) with medium chain lengths of molecules. Some triglycerides have long chains, containing 13+ carbon atoms, whereas others have short chains, containing 5 or fewer carbon atoms. MCTs are right in the middle, and contain 6-12 carbon atoms in their chains [1-4].

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Supplement Review: Dietary Nitrate and Beetroot Juice

In the human body, Nitric Oxide (NO) promotes vasodilation, or widening of the blood vessels, which increases blood flow and reduces blood pressure [1-3]. NO is heavily involved with many physiological processes that affect exercise performance, including the regulation of blood flow, skeletal muscle contraction, and mitochondrial respiration and biogenesis [3-5].

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Supplement Review: Gotu Kola

Gotu kola, or Centella Asiatica,  is a plant that has, traditionally, been commonly cultivated in Asian countries [1, 2], and is on the Thailand National List of Essential Medicines for its antipyretic (fever reducing) and wound healing properties [3].

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This white powder improves performance

Creatine is a natural amino acid commonly found in meat products and, also, produced in small amounts inside the human body. Nearly all (95%) of body creatine is stored in muscle cells where it is used to fuel short duration, high-intensity activities like sprinting, jumping, and weight training [1-3, 7, 11-15, 40, 41]. There have been numerous studies reporting beneficial effects of creatine supplementation, particularly when resistance training is included during supplementation.

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How to Supplement with Creatine

Creatine monohydrate is one of the most heavily researched and scientifically validated ergogenic aids in sport. We’ll review its safety and supplementation strategies shown to improve athletic performance.

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Post-Exercise Nutrition 101

Not consuming the appropriate nutrition post-exercise can leave training gains on the table and impair exercise recovery. Is your post-exercise nutrition strategy bringing you closer to success or failure?

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Injury Nutrition

Proper nutrition can accelerate injury recovery and help maintain lean mass during times of muscle disuse. In this article, I review nutritional strategies to get you back into action more quickly.

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