Sports Nutrition Guides
Nutrition guides, supplement reviews, and meal prep recipes for athletes. Science-backed advice for better performance and faster recovery.
Latest articles (24)
Protein Shots Promise 24g in One Sip: Do They Work?
Protein shots claim 24g per serving, but leucine content, absorption speed, and hidden collagen make many fall short of their muscle-building promise.
Probiotics for Athletes: What the Science Actually Says
Probiotic hype is everywhere in sports nutrition. Here's which strains have real evidence for athletic performance, gut health, and recovery under training stress.
Your Gut Microbiome May Filter Environmental Pollutants
New research from Probiota Americas 2026 suggests gut bacteria may help block heavy metals and pesticide residues before absorption, with fiber diversity as the key driver.
Personalized Nutrition: What the Herbalife-Bioniq Deal Signals
Herbalife's $150M Bioniq acquisition signals blood-based personalized nutrition is going mainstream. Here's what the science actually supports before you subscribe.
Étape du Tour Nutrition: The Complete Race-Day Guide
A sports dietitian-informed fueling guide for amateur cyclists tackling the Étape du Tour, covering carb loading, hourly intake targets, Alpine hydration, and post-race recovery.
Fitness Tech Hits Consolidation Mode:
Fitness tech is in full consolidation mode in 2026. Standalone apps are becoming ecosystems. Here's what it means for fitness brands.
Fibermaxxing:
Fibermaxxing is 2026's breakout nutrition trend. Here's why fiber is called 'the new protein,' and how to hit your daily target without digestive misery.
Creatine Monohydrate vs HCl vs Kre-Alkalyn:
Creatine HCl and Kre-Alkalyn cost 3–5x more than monohydrate but show no meaningful performance advantage. Here's what the research actually supports.
Boron: The Overlooked Mineral Athletes Should Know About
Boron has a quiet but credible research record on free testosterone, vitamin D, and bone density. Here's what the evidence actually supports for athletes.
Watermelon's Surprising Health Benefits: What Science Says
Watermelon contains citrulline and lycopene linked to real performance and cardiovascular benefits. Here's what the science actually supports.
Why Supplement Research Is So Confusing and What to Do
Supplement studies contradict each other for structural reasons. Here's a four-question filter to evaluate any new claim before it costs you money.
How to Time Your Meals Around Your Workouts
A dietitian-led breakdown of exactly when and what to eat around workouts, based on session type, intensity, and duration.
Anti-Inflammatory Foods for Athletes: What the Evidence Shows
Acute training inflammation drives adaptation. Chronic low-grade inflammation wrecks recovery. Here's how athletes can target the right one with diet.
Ultra-Processed Foods: What Practitioners Say in 2026
New joint guidance from IAFNS and the Academy of Nutrition and Dietetics gives practitioners a real framework for ultra-processed food questions, beyond blanket avoid-all advice.
Protein, Creatine and Timing: The Combat Sports Nutrition Guide
2026 research is reshaping protein timing, creatine dosing, and weight-cutting strategies for combat sports athletes who need more than generic gym nutrition advice.
Endurance Hydration: Why Generic Rules Are Costing You
Sports nutritionists in 2026 say generic hydration rules are one of the costliest race-day mistakes. Here's how to build a strategy based on your own physiology.
Carb Timing for Endurance Athletes: What Actually Works
Elite cycling teams and sports nutritionists are replacing generic carb-loading with individualized timing frameworks. Here's the precision approach that actually works.
Why Animal Nutrition Studies Keep Getting Humans Wrong
The ASN is launching a task force at NUTRITION 2026 to standardize lab animal diets, targeting a root cause of why nutrition study results keep contradicting each other.
Ultra-Processed Foods Finally Have an Official U.S. Definition
The U.S. has proposed its first formal definition of ultra-processed foods. Here's what it means for the products in your kitchen.
Protein Shots Promise 24g in One Sip: Do They Actually Deliver?
KTropix's new 24g BLG whey shot is making bold claims. Here's what the science on leucine thresholds and absorption speed actually supports.
Grapes and UV Protection: What the New Skin Study Shows
A new study in ACS Nutrition Science found that eating grapes alters skin gene expression to build UV protection. Here's what it means, and what it doesn't.
Choline Deficiency May Fuel Anxiety: New Brain Scan Data
New brain scan data links lower choline levels in the prefrontal cortex to anxiety disorders. Here's what the science supports and what it doesn't yet.
The Post-Workout Protein Window: What You Actually Need to Know
The 30-minute anabolic window is largely a myth. Here's what post-workout protein timing actually requires and why your total daily intake matters far more.
Prenatal Nutrition Really Does Change Birth Outcomes
A PLOS Medicine study shows food-based protein and energy supplements during pregnancy significantly improve birth weight and reduce newborn risk. Here's what active women need to know.