Sports Nutrition Guides
Nutrition guides, supplement reviews, and meal prep recipes for athletes. Science-backed advice for better performance and faster recovery.
Latest articles (408)
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.
Protein and Pregnancy: The Guide for Active Women
New PLOS Medicine findings on prenatal nutrition and birth weight have direct implications for active women who train through pregnancy and need more than standard advice.
Fatty Fish Beats Protein Bars for Muscle Building
A nutritionist's case for choosing fatty fish over sugary protein bars after workouts, backed by research on protein synthesis and omega-3 benefits.
Gochujang and Cancer: What the Science Actually Says
A 2026 cell study found gochujang extract reduced cancer cell viability, but lab results don't equal human evidence. Here's what the science actually supports.
Electrolytes for Gym Training: Do You Actually Need Them?
Electrolyte drinks are aggressively marketed to all gym-goers, but the actual need depends on session length, sweat rate, and environment. Here's how to decide.
Does Meat Industry Funding Skew Nutrition Research?
A meta-research review finds industry-affiliated meat studies are far more likely to report favorable conclusions. Here's how to audit any nutrition study yourself.
Women's Nutrition by Life Stage: What Actually Changes
New research shows women's nutritional needs shift dramatically across life stages. Here's the science-backed breakdown from prenatal to postmenopause.
Shakeology Goes Retail: What It Signals for the Protein Market
BODi's move to bring Shakeology into The Vitamin Shoppe signals real limits on the DTC supplement model and opens the door to direct label comparisons for consumers.
Protein Bar Alternatives That Cost Half as Much and Actually Work
Commercial protein bars cost up to $4.50 each, but whole-food alternatives deliver equal protein at half the price. Here's the math and the practical swaps.
Lactose Intolerance Supplement Patch: Real Fix or Just a Gimmick?
Barriere's new transdermal patch targets lactose intolerance, but the biology raises real questions. Here's what the science actually says before you buy.
Trail Nutrition in 2026: What the Science Actually Says
2026 trail nutrition science puts glycogen management and carbohydrate timing ahead of calorie counting, challenging low-carb dogma with real field data.
How to Spread Your Protein to Actually Build Muscle
Total daily protein isn't enough. Here's how distributing protein across 4 meals builds more muscle, based on the latest 2025-2026 research.
Meal Timing vs Meal Content: What Actually Moves the Needle
New research confirms food quality beats meal timing for most people, with protein distribution and wider post-workout windows being the real evidence-backed exceptions.
Gut Health and Athletic Performance: The 2026 Evidence
2026 research gives athletes specific microbiome targets: which gut markers predict performance and which dietary protocols reliably shift them in 4–8 weeks.
Supplement Supply Chains Are Breaking: What It Costs You
Supplement supply chains are under real strain in 2026. Here's what price hikes, quiet reformulations, and channel shifts mean for your buying strategy.
What to Eat Before Training: The No-Nonsense Guide
A practical, evidence-based guide to pre-workout nutrition by training type, timing window, and real food alternatives to supplements.
7 Foods That Actually Speed Up Recovery
Seven whole foods with strong peer-reviewed recovery evidence, ranked by practical impact, cost, and timing guidance for active adults.
Cycling Event Nutrition: Your Race-Day Fueling Guide
A practical race-day nutrition guide for amateur cyclists tackling 140–170km sportive events, covering carb timing, hydration, pre-race meals, and solid food strategy.