Tom Coughlin, MSc (Performance Nutritionist)
Shares daily research digests and meta-analyses on sports nutrition, caffeine, ketones, and fueling.
Carb Periodisation & Low GI Foods Optimize
Nutrition considerations for athletes with diabetes 📝 This new review highlighted key nutritional requirements and strategies for diabetic athletes 📚 Here are the most important factors ⬇️ Carbohydrate Periodisation 🎯 Match fuel to training demands 📊 Adjust carbohydrate intake to exercise intensity ⏰ Pre-, intra-, and post-exercise 📝 Prevents hypoglycaemia and supports endurance Glycaemic Index Awareness 🎯 Control postprandial glucose 📊 Prioritise low-to-moderate GI foods
Mediterranean Diet Boosts VO2max in Endurance Athletes
Mediterranean diet enhances endurance training adaptations 🫁 This new study recruited 60 competitive endurance athletes to a 12 week randomised controlled trial where they were assigned to consume either… 🥗 Mediterranean diet 🍽️ Maintain normal diet (control) Endurance adaptations and gut microbiota were...
Hamstring Rehab Progress, SkiErg Work, Run Return May 4
Weekly training log. All the good hamstring work directed by prep2perform_physio, still in a short-term situationship with the SkiErg. Hoping to start my return to run on 4th May. tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition
Creatine Boosts Power Output, Not Cognition, in Active Adults
Creatine is still primarily a physical performance supplement 💊 This new study recruited 40 active participants to complete physical (Wingate) and cognitive testing after either… 1️⃣ Creatine (20 g/day for 7-days) 2️⃣ Placebo (7-days) Cognitive testing was performance before and after the Wingate...
Strategic Fuel Station Placement Boosts Carb Intake and Recovery
Something seemingly so simple as putting a fuelling station in the right place can be the difference between players achieving total daily carb intakes or recovering optimally the day before a match. Simple strategy. Big pay-off. tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition
Ketone Ester Adds No Benefit to 120 G/Hr Carbs
Ketone monoester does not offer metabolic advantage when consuming 120 g/hr carbohydrate 🥤 This new study recruited 8 trained male cyclists to a crossover design where they completed 3hr at 95% lactate threshold (LT) followed by 150% LT to exhaustion tests...
Tart Cherry Juice Speeds Muscle Force Recovery
Tart cherry juice for muscle damage recovery 🍒 This new meta-analysis compiled data from 19 studies (385 participants) which investigated the effects of tart cherry supplementation on muscle damage in athletes 🔍 Here is what they found ⬇️ 💪 Tart cherry juice...
Self-Checks Accurately Gauge Hydration via Urine Specific Gravity
Can athletes assess their own hydration status?💧 This new study investigated whether a combination of self-assessments of hydration status could accurately predict urine specific gravity (USG) 🔍 Using two different USG cut-offs: low ≤ 1.012, and high ≥ 1.020 📊 85 firefighters and athletes completed 2 x...
Muscle Gains and Fat Loss Possible Simultaneously
Body recomposition - you CAN build muscle and lose fat simultaneously 💪 This new study recruited 30 resistance-trained individuals to a 10-week study (4x gym sessions per week) 🏋️ Participants were randomised into one of three groups… 1️⃣ Isocaloric (energy balance) 2️⃣ Deficit (250...
Regular Sleep Reduces Risk of Major Cardiac Events
Consistent sleep patterns may be essential for cardiovascular health 🫀💤 This new study investigated sleep habits and cardiovascular events in over 3,000 individuals 🔍 Participants were followed for ~10 years or until experienced a MACE (acute myocardial infarction, unstable angina, stroke, heart...
Building Strength and Healing Knees After PB City
PB city this week, 125 bench, 100 for 12 bench, 32kg pull-ups, 70kg OHP. Profiling and testing session with prep2perform_physio Time to build some hammy and adductor strength. Smashing out SkiErgs. Could be building in bike again soon. No knee...
Heat + Altitude Training Boosts Hemoglobin Mass in Athletes
Heat training augments haemoglobin mass during altitude camp in endurance athletes 🌡️⛰️ This new study recruited 45 cross-country skiers and biathletes (VO2max ~69.1) to one of three 3-week interventions… 1️⃣ Train and reside at moderate altitude with three weekly heat-suit cycling sessions 2️⃣...
Beetroot Juice Impairs Bench Press Power in Women
Does beetroot juice work for female athletes? This new study recruited 18 resistance-trained women to a crossover design where they supplemented with… 1️⃣ Beetroot juice (~400mg nitrate) 2️⃣ Nitrate-depleted beetroot juice …2.5 hrs prior to resistance-exercise ⏰ Results 📊 There were no differences...
Flavonoid‑Rich Diet Cuts Obesity Risk by Up to 23%
Higher polyphenol intake reduces obesity risk 🍒 This new meta-analysis compiled data from 10 studies and over 100,000 participants to establish the association between polyphenols intake and obesity 📚 Here is what they found ⬇️ 📉 When polyphenolic compounds were pooled,...
Combined Creatine, Carbs, and Protein Boost Sprint Performance
Synergistic effects of creatine, carbs and protein 📈 This new study recruited 60 male participants who were randomly assigned to either… 1️⃣ Creatine (0.3 g/kg) 2️⃣ Creatine + Carbs (1.0 g/kg) 3️⃣ Creatine + Carbs (0.8 g/kg) + Protein (0.2 g/kg) 4️⃣ Placebo Each supplement was...