Tom Coughlin, MSc (Performance Nutritionist)
Shares daily research digests and meta-analyses on sports nutrition, caffeine, ketones, and fueling.
120 G/Hr Carbs Preserve Power in Fatigued Cyclists
120 g/hr carbohydrate attenuates power decline during prolonged cycling 💥 This new study recruited 16 endurance trained cyclists/triathletes to complete power and work capacity in fresh and fatigued states 🚴♂️ (fatigued state = after 3-hr moderate intensity cycling) Participants followed a standardised 8 g/kg carb loading protocol the day prior plus 2 g/kg pre/exercise meal 🍽️ During the fatigued state cycling, participants consumed either… 1️⃣ Water 2️⃣ 60 g/hr carbs 3️⃣ 120 g/hr carbs
Optimal Protein Doses Preserve Muscle and Joint Health
Targeted nutritional strategies and supplements for healthy aging ✅ This new review analysed the current evidence on nutritional interventions for healthy aging 🔍 Here are the key findings including recommended doses and benefits ⬇️ Protein 🍖 ⚖️ 1.0–1.3 g/kg/day ✅ muscle mass preservation Whey + resistance...
Ubiquinol Boosts Mitochondrial Efficiency in Active Men
Ubiquinol supplementation may enhance mitochondrial respiratory function 🫁 Ubiquinol is a reduced form of CoQ10 with enhanced bioavailability 🔍 This new study investigated the effects of 300 mg/day ubiquinol or placebo in healthy active males 💊 Supplements were taken for 6-weeks 🗓️...
Carb Mouth Rinse Boosts Brain Oxygenation in Cyclists
Carb mouth rinsing enhances brain oxygenation 🧠 This new study recruited 11 trained cyclists to complete three conditions… 1️⃣ carb mouth rinse 2️⃣ placebo mouth rinse 3️⃣ music (120 bpm) …prior to assessments of brain oxygenation, cognitive performance and RPE post 4-km cycling time trial...
Low‑Carb and Keto Diets Yield Mixed Peak Power Results
The effects of low carb / ketogenic diets on anaerobic performance in athletes 💥 This new meta-analysis compiled data from 13 studies (273 participants) to establish the effects of… 1️⃣ Low-carb diets (≤130 g/day) 2️⃣ Ketogenic diets (≤50 g/day or ≤10% total energy...
Taurine Boosts Heat‑stress Endurance and Sprint Performance
Taurine enhances endurance and sprint performance in the heat 🌡️ This new study recruited 16 college students to complete four experimental conditions… 1️⃣ High dose taurine (6g) 2️⃣ Medium dose taurine (4g) 3️⃣ Low dose taurine (2g) 4️⃣ Placebo Supplements were ingested 50-mins prior to a...
Tart Cherry Supplements Show Mixed Recovery Benefits in Soccer
Polyphenol supplements for recovery in football ⚽️ This new systematic review compiled data from 8 RCTs with a combined total of 166 adult male football (soccer) players to see the effects of polyphenol supplements on recovery 📚 Here are the...
Probiotics Boost Athletes' Sleep Quality and Latency
Biotic supplements improve sleep in athletes 💤 This new meta-analysis compiled data from 6 studies (180 participants) to establish the effects of probiotic and synbiotic supplementation on sleep in athletes 🔍 Here is what they found ⬇️ 🗓️ Interventions lasted 4 -...
Post‑Workout Heat Boosts Strength and Hypertrophy Gains
The effects of post-resistance training heat therapy on muscle adaptations 🌡️💪 This new meta-analysis compiled data from 6 studies to establish the effects of post-exercise heat therapy on strength and hypertrophy outcomes 🔍 Here is what they found ⬇️ 🌡️ Two studies used...
More Protein Boosts Muscle Retention After ACL Surgery
Nutritional strategies for ACL recovery 🦵 This new systematic review summarised the available evidence on nutrition and rehabilitation following anterior cruciate ligament reconstruction (ACLR), including data from 15 studies and more than 700 participants 📚 Here are the key findings ⬇️ Protein &...
Plant‑Based Meal Matches Isolate for Muscle Synthesis
Do complementary plant proteins enhance muscle protein synthesis? 🌱🔍 This new study recruited physically active young adults to consume either… 🍽️ Beans + rice meal (20 g protein, 114 g carbohydrate) (COMP) 🥤 An isolated nutrient drink containing the exact same amino acids,...
Tart Cherry Boosts Muscle Recovery and Adaptation
Tart cherry may enhance muscle adaptations to exercise 🍒 This new study investigated the effects of tart cherry supplementation on recovery from exercise-induced muscle damage 🔍 Participants either consumed… 1️⃣ Tart cherry (high-dose) 2️⃣ Tart cherry (low-dose) 3️⃣ Placebo …for 7-days prior to muscle damage....
Ketones Boost Vascular and EPO Responses Post‑Exercise
Ketones enhance vascular function, signalling and EPO responses to exercise and hypoxia 🫀 This new study recruited 15 participants to complete four experimental sessions 🥼 Each session consisted of high-intensity interval training followed by recovery either in… 1️⃣ Normal oxygen levels (normoxia) 2️⃣ Hypoxia...
Glucose‑Fructose Blend Boosts Altitude Running Performance
The best carbohydrate combo for altitude 🏔️ This new study investigated the effects of three carb formulations on exogenous carb oxidation and performance in trained male runners 🔍 1️⃣ Glucose (1.2 g/min) 2️⃣ Glucose (1.2 g/min) + fructose (0.8 g/min) 3️⃣ Placebo …during 120...
Creatine + Training Adds Muscle and Strength Post‑menopause
Creatine for muscle gains in postmenopausal women 💪 This new meta-analysis compiled data from 7 trials (608 participants) to establish the effects of creatine monohydrate supplementation on… 💪 Muscle mass 🏋️♀️ Strength 🦴 Bone density …in postmenopausal women (aged ≥40-45 years). Results 📊 Compared to placebo,...