How much fat do you lose in 7-days on 850 kcal/day? 📉 This new study recruited 46 healthy men and women who were assigned to 7-day diets of either… 1️⃣ Low-protein / high-fat (LP: 850 kcal, 10% protein, 45% fat) 2️⃣ High-protein / low-fat (HP: 850 kcal, 30% protein, 25% fat)

Nutrition strategies to promote sleep in elite athletes 😴 This new review summarised evidence from 12 studies on elite athletes to establish potential strategies to support sleep 📚 Here are the key strategies ⬇️ KIWIFRUIT 🥝 2 kiwifruit (~1 h pre-bed) improved: ⏰ Sleep

The Applied Sports Science of Powerlifting 💪 This new review compiled all the available sports science data (218 studies) on powerlifting and para powerlifting 📚 Here are the key findings ⬇️ General Characteristics 📊 📈 Research doubled since 2020, but women (3%) and para

Synergistic effects of green tea extract and ginger on endurance performance 🍵 This new study recruited 16 active males to complete 8 endurance tests after consumption of either… 🍵 Green tea extract (500 mg) 🫚 Ginger (1000 mg) 🔀 Combined (green tea + ginger) 💊 Placebo

Does L-citrulline improve body composition? 🧐 This new meta-analysis compiled data from 21 studies (578 participants) to establish the effects of l-citrulline on body composition 🔍 Here is what they found ⬇️ 💊 Supplement dose ranged from 0.5 - 10 g/day 🗓️ Intervention

Does dietary nitrate work for female athletes? 🫜 This new meta-analysis compiled data from 9 studies (114 participants) to establish the effects of nitrate on… 💪 Muscle strength 💥 Power ⏱️ Sprint performance …in healthy females 🙋‍♀️ Here are the key findings ⬇️ 🎯 Nitrate

Topical magnesium does not influence exercise recovery ❌ This new study recruited 35 healthy active participants to perform 40-min of downhill running to induce muscle damage 💥 Before and immediately after exercise participants thighs were applied with either… 1️⃣ Magnesium

Urine testing timing may influence reliability 🚨 Previous evidence has found individuals with high fat-free mass to have elevated urine specific gravity (USG) scores 💪 Potentially confounding results for hydration testing ⚠️ This new study assessed whether timing of USG

Caffeine before evening training/competition: does it impair sleep? 😴 This new meta-analysis compiled data from 10 studies (128 participants) to establish the effects of pre-exercise caffeine consumption… ⏰ before late afternoon / evening training (>16:00 hrs) ⏰ …on

Collagen supplementation enhances tendon size and rate of force development 📈 This new study recruited 22 female masters hockey athletes who were assigned to either… 1️⃣ Collagen (30 g hydrolysed collagen) 2️⃣ Placebo (32.9 g maltodextrin) …both supplements contained 500mg

Blackcurrant juice enhances cerebral blood flow 🧠 This new study recruited 20 healthy young adults to consume either… 1️⃣ Blackcurrant juice (500mg polyphenols) 2️⃣ Control (polyphenol-free blackcurrant juice) 60-mins after consumption participants were assessed on… 🎯

Optimal dosing strategies for beta-alanine ⚡️ This new review compiled data from 9 studies (197 participants) to establish best practice dosing protocols and outcomes for beta-alanine supplementation 📚 Here are the key findings ⬇️ 💊 Doses typically range from 3.2 - 6.4

Continuous glucose monitoring for during exercise carbohydrate fuelling strategies🩸 This new study recruited 12 healthy males to complete two 75-min bouts of endurance exercise with either… 🥤 Traditional carb refuelling (16g every 15-mins: 51 g/hr) 🩸 CGM-informed

Combining caffeine with theanine enhances performance and reduces side effects ✅ This new study recruited 12 elite male wrestlers who completed four exercise test sessions with… 1️⃣ Placebo 2️⃣ Caffeine (3 mg/kg) 3️⃣ L-theanine (3 mg/kg) 4️⃣ Caffeine + L-theanine (both 3 mg/kg)

150,000 IU vitamin D before an ultramarathon reduces bone breakdown 🦴 This new study recruited 35 semi-professional male trail runners to ingest a single dose of either… ☀️ 150,000 IU vitamin D3 💊 Placebo …24-hrs before the start of a 240-km ultramarathon ⛰️ Markers of

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Does better body composition = better performance? 🩻 This new study investigated whether athletes… 1️⃣ Periodise their body composition through the season 2️⃣ If body composition changes were associated with endurance performance 52 elite endurance athletes (23 skiers + 29

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Reference: https://t.co/vaEOpvQo6X