Tom Coughlin, MSc (Performance Nutritionist)
Shares daily research digests and meta-analyses on sports nutrition, caffeine, ketones, and fueling.
Collagen Boosts Bone Formation in Female Endurance Athletes
Collagen may improve bone health in female endurance athletes 𦴠This new study recruited 22 female endurance athletes (18â35 years, >56km/wk) to take either⌠1ď¸âŁ 20g collagen peptides 2ď¸âŁ Isocaloric placebo (maltodextrin) âŚ1hr after waking up, every day for 4-weeks 𼤠Markers on bone turnover and inflammation were assessed pre- and post-intervention đ Results đ 𧏠P1NP (a marker of bone formation) was significantly greater in the collagen group
Hypoxic Training Cuts Fat, Boosts VOâmax
Does hypoxic training improve athletic performance outcomes? New meta-analysis đŽâđ¨ This new meta-analysis compiled data from 43 studies (1154 participants) to establish the effects of hypoxic vs normoxic training on⦠𩻠Body composition đŤCardiometabolic health âĄď¸ Functional performance Results đ Overall, compared to normoxia, hypoxic training...
Green Tea Boosts Fat Burning During and After Exercise
Green tea enhances fat oxidation at rest and during exercise đľ This new meta-analysis compiled data from 9 studies to establish the effects of green tea supplementation on substrate utilisation đ Here are the key findings âŹď¸ đ Green tea extract doses...
Bicarbonate Boosts Heat Sprint Power, No Side Effects
Sodium bicarbonate improves sprints in the heat đĄď¸ This new study recruited 10 endurance trained participants to take either⌠1ď¸âŁ 0.2 g/kg sodium bicarbonate 2ď¸âŁ Placebo âŚprior to repeated max cycling sprints at 40°C. Results đ Sodium bicarbonate led to significantly improved⌠đĽ Peak power đĽ Average...
Ashwagandha Boosts Endurance, Recovery, Strength, and Hypertrophy
Ashwagandha for athletic performance and recovery đ¤ This new review outlined the current evidence on ashwagandha supplementation for various performance and recovery outcomes đ Here are the primary findings âŹď¸ Doses of 330 - 1000 mg daily have been shown to⌠đŤ Increase endurance đ...
Seaweed Boosts Endurance, Power and Recovery in Athletes
Seaweed for athletes - effects on performance and recovery 𪸠This new meta-analysis compiled data from 22 studies investigating the effects of seaweed on exercise performance and physiological recovery outcomes đ Here are the key findings âŹď¸ Overall, seaweed (algae) supplementation showed⌠đŤ...
Vitamin D Boosts Muscle Protein Synthesis After Exercise
Vitamin D supplementation enhances acute muscle protein synthesis âď¸đŞ This new paper recruited 17 healthy adults to a study where they supplemented with either⌠âď¸ 3,000 IU vitamin D3 đ Placebo Supplements were provided daily. After 12-weeks, participants performed resistance-exercise followed by 22g whey...
Morning Caffeine Subtly Reshapes Sleep EEG Patterns
The caffeinated brain - effects on brain activity during sleep đ¤ This new review synthesised evidence from 32 studies to establish the effects of caffeine on sleep-related EEG outcomes đ Rather than subjective sleep quality, this paper investigated outcomes including⌠đ Sleep...
Kejelcha's 740g Carbs, 30g Fiber Strategy
740g of carbs, 30g of fibre. Kejelcha nailed it. Do you want to see a breakdown of his supplementation strategy? tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition #marathon
LowâCarb Diets: Scientists Agree on Some Benefits, Disagree on Limits
Does a low carb diet impede endurance performance? The debate đ¤ Whether or not low carb impairs endurance performance has been debated in the scientific literate and online for years đ Recently, the American Journal of Clinical Nutrition invited two heavy...
Elite Cyclists Need High Protein, Micronutrients, Collagen for Healing
Nutrition strategies for illness and injury in elite cycling 𤧠This new review from the UCI Sports Nutrition Project outlined the current evidence on and practices of elite cyclists regarding nutrition for illness and injury đ Here are the key strategies âŹď¸ Skin...
Carbs Boost Long, Fasted Resistance Training Volume
Do carbs enhance resistance-exercise performance? đď¸ This new meta-analysis compiled data from 21 studies (351 participants) to establish the effects of acute carb feeding (pre- or during exercise) on resistance exercise performance đ Here is what they found âŹď¸ đ Carbohydrate intake leads...
Optimal Carb and LowâResidue Diet for Cyclists
Race nutrition strategies for road cycling đđ´ââď¸ This new review from the UCI Sports Nutrition Project highlighted recommended intakes of carbohydrate for training/racing intensity 𼯠Plus, outlined details of a low residue diet that can help to reduce GI symptoms in the...
Higher Protein May Offset Lowâenergy Availability Effects
Does protein intake influence low-energy availability symptoms?𪍠This new study recruited healthy active females (n = 9) and males (n= 10) to complete 3 x 5-day dietary conditions 1ď¸âŁ Adequate energy availability (AEA: 45 kcal/kgFFM/day) 2ď¸âŁ Low energy availability (LEA: 15...
Match Carb Intake to Training Intensity for Cycling Gains
Nutritional periodisation to enhance adaptations and recovery in cycling đ This new review from the UCI Sports Nutrition Project outlined how to adapt nutritional intake through training weeks to âfuel for the work requiredâ đ´ââď¸ Here is a theoretical framework for...
Higher Carb Intake Boosted Subâ2âHour Marathon Success
Did higher carb intake win the day in the battle of the sub 2-hr marathons?
EvidenceâBacked Supplements Boost Cycling Performance
Supplements to improve cycling performance đ´ââď¸đ This new paper from the UCI Sports Nutrition Project outlined considerations and applications of sports foods and supplements to improve cycling performance đ Here are the primary supplements including their dose/form (đŻ), timing (âąď¸), half-life/washout...
Testing SkiErg Gains on Upcoming Running BuildâUp
Almost back to running. A nice easy build up during May is planned. Strength fairly decent. Interested to see if all this SkiErg translates across to running fitness (probably negligible and Iâll be absolutely gasping after 2 mins at 06:00...
Moderate Carbs Boost Cycling Performance More Than High Intake
Moderate carb intake outperforms high carb intake âźď¸ This new study investigated whether carb intake during different steady state exercise intensities improved subsequent time-trial performance đ đ´ââď¸ 12 trained males completed nine separate bouts of cycling exercise âŹď¸ Moderate (120 min at 90% of...
Intermittent Fasting May Not Suit Performance Athletes
Intermittent fasting is a common approach to controlling bodyweight and body composition. But is it the best thing for performance athletes? tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition
Menstrual Hormones Donât Alter Protein Metabolism in Active Women
Is protein metabolism affected by menstrual cycle hormones? đ§ This new study recruited 40 healthy active females⦠𩸠15 x eumenorrheic (normal cycle) đ 13 x oral contraceptive users đ 12 x IUD users Participants markers of protein metabolism were tested in low- (follicular /...
Beetroot Juice Gains May Be Placebo, Not Performance
Beetroot juice for virtual cycling - placebo, performance or powerlessđŤ This new study recruited 67 trained cyclists to perform a 20-min virtual cycling time trial after taking either⌠đŤ Beetroot juice (550 mg nitrate) 𼤠Placebo (nitrate-free beetroot juice) To investigate potential placebo effects...
Adjust Energy Intake for Menstrual Phase and Contraceptives
Nutritional considerations across the menstrual cycle and for hormonal contraceptive use đ This new review highlighted the key scientific literature on nutrition for female athletes⌠âŚdistinguishing important differences between eumenorrheic menstrual cycles and hormonal contraceptive users Here are the key takeaway points...
Carb Periodisation & Low GI Foods Optimize
Nutrition considerations for athletes with diabetes đ This new review highlighted key nutritional requirements and strategies for diabetic athletes đ Here are the most important factors âŹď¸ Carbohydrate Periodisation đŻ Match fuel to training demands đ Adjust carbohydrate intake to exercise intensity â° Pre-, intra-,...
Mediterranean Diet Boosts VO2max in Endurance Athletes
Mediterranean diet enhances endurance training adaptations đŤ This new study recruited 60 competitive endurance athletes to a 12 week randomised controlled trial where they were assigned to consume either⌠đĽ Mediterranean diet đ˝ď¸ Maintain normal diet (control) Endurance adaptations and gut microbiota were...
Hamstring Rehab Progress, SkiErg Work, Run Return MayâŻ4
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 đ This new study recruited 40 active participants to complete physical (Wingate) and cognitive testing after either⌠1ď¸âŁ Creatine (20 g/day for 7-days) 2ď¸âŁ 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 120âŻG/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 đ This new meta-analysis compiled data from 19 studies (385 participants) which investigated the effects of tart cherry supplementation on muscle damage in athletes đ Here is what they found âŹď¸ đŞ Tart cherry juice...
Self-Checks Accurately Gauge Hydration via Urine Specific Gravity
Can athletes assess their own hydration status?đ§ This new study investigated whether a combination of self-assessments of hydration status could accurately predict urine specific gravity (USG) đ Using two different USG cut-offs: lowââ¤â1.012, and highââĽâ1.020 đ 85 firefighters and athletes completed 2 x...
Muscle Gains and Fat Loss Possible Simultaneously
Body recomposition - you CAN build muscle and lose fat simultaneously đŞ This new study recruited 30 resistance-trained individuals to a 10-week study (4x gym sessions per week) đď¸ Participants were randomised into one of three groups⌠1ď¸âŁ Isocaloric (energy balance) 2ď¸âŁ Deficit (250...
Regular Sleep Reduces Risk of Major Cardiac Events
Consistent sleep patterns may be essential for cardiovascular health đŤđ¤ This new study investigated sleep habits and cardiovascular events in over 3,000 individuals đ 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 đĄď¸â°ď¸ This new study recruited 45 cross-country skiers and biathletes (VO2max ~69.1) to one of three 3-week interventions⌠1ď¸âŁ Train and reside at moderate altitude with three weekly heat-suit cycling sessions 2ď¸âŁ...
Beetroot Juice Impairs Bench Press Power in Women
Does beetroot juice work for female athletes? đŤ This new study recruited 18 resistance-trained women to a crossover design where they supplemented with⌠1ď¸âŁ Beetroot juice (~400mg nitrate) 2ď¸âŁ Nitrate-depleted beetroot juice âŚ2.5 hrs prior to resistance-exercise â° Results đ There were no differences...
FlavonoidâRich Diet Cuts Obesity Risk by Up to 23%
Higher polyphenol intake reduces obesity risk đ This new meta-analysis compiled data from 10 studies and over 100,000 participants to establish the association between polyphenols intake and obesity đ Here is what they found âŹď¸ đ When polyphenolic compounds were pooled,...
Combined Creatine, Carbs, and Protein Boost Sprint Performance
Synergistic effects of creatine, carbs and protein đ This new study recruited 60 male participants who were randomly assigned to either⌠1ď¸âŁ Creatine (0.3 g/kg) 2ď¸âŁ Creatine + Carbs (1.0 g/kg) 3ď¸âŁ Creatine + Carbs (0.8 g/kg) + Protein (0.2 g/kg) 4ď¸âŁ Placebo Each supplement was...
Creatine Outperforms Protein and Omegaâ3 for Strength
Protein vs creatine vs omega-3 for trained athletes đ§ This new meta-analysis compiled data from 35 trials (1211 participants) to establish which supplements⌠𼤠Protein đ Creatine đ Omega-3 âŚare best for athletic performance outcomes including muscle strength, endurance performance, and recovery đ Here is what...
Ginseng Boosts Mitochondria via AMPK/PGCâ1Îą Pathway
Ginseng for exercise and injury recovery đ Panax ginseng is a well-known traditional medicine which has been gathering data for itâs ergogenic and antioxidative properties đ This new review highlighted itâs primary mechanisms and benefits đ Here are the key takeaways...
Carb Mouth Rinse Boosts Reps by 12% in Combat Athletes
Carbohydrate mouth rinse enhances repeat high-intensity efforts 𼤠This new study recruited 14 combat sports athletes (Judo + BJJ) to complete 3 x judogi grip test separated by 3-mins under two conditions⌠1ď¸âŁ Carb mouth rinse (6.4% maltodextrin) 2ď¸âŁ Placebo Interventions were used pre-warm-up...
Personalized Nutrition Boosts Esports Cognitive Performance and Wellbeing
Personalised nutrition for health and performance in esports athletes đŽ This new review summarised data from 52 studies to establish the best nutrition, lifestyle and supplementation strategies to support⌠đ§ Cognitive performance đŤ Wellbeing âŚin esports athletes. Here are the key recommendations âŹď¸
Over 90% Athletes Experience GI Issues After Concussion
Gastrointestinal symptoms after sport-related concussions đ§ đĽ This new study conducted a survey of 106 athletes who retrospectively self-reported⌠đĽ Concussion history đŽâđ¨ GI symptoms đŠ Bowel function Here is what they found âŹď¸ đ 90.6% reported âĽ1 GI symptom post-concussion âŚwith greater severity observed for appetite loss,...
Carnivore Diets Show Little Proven AntiâInflammatory Benefit for Athletes
The evidence for carnivore diets in sport đĽŠđ This new review summarised the available evidence for carnivore and animal-based diets for sport đ So, does the evidence match up to the marketing claims? đ¤ Here is the science âŹď¸ Reduced systemic inflammation đĄď¸ đ§ ...
Omegaâ3 Cuts Inflammation and Muscle Soreness Postâexercise
Omega-3 for recovery in sports - meta-analysis đ This new meta-analysis compiled data from 41 studies (over 1800 participants) to establish the effects of omega-3 supplementation of inflammation and recovery after exercise-induced stress đ Here is what they found âŹď¸ Omega-3 supplementation significantly...
Carbs Boost Exercise Performance in Nearly Half of Studies
The effect of carbohydrate consumption during exercise - new meta-analysis 𼤠This new meta-analysis compiled data from 15 systematic reviews (262 RCTs) to establish the effects of carb consumption during exercise on performance đ Here is what they found âŹď¸ đ A total...
Rehab Focus Fuels Strength Gains and Bench PR Hope
This knee isnât behavingâŚrehab taking full focus but also making some good strength gains. A couple of light-ish bikes. Rehab routine everyday, stretching twice, foam rolling daily and everything anti inflammatory under the sun. Could be PBâing on bench soon,...
Managing Heat, Altitude, and Pollution for World Cup Performance
Environmental Challenges at the 2026 FIFA World Cup đâ˝ This review examined how environmental stressors will impact player health and performance during the 2026 FIFA World Cup across the USA, Canada, and Mexico đ đĄď¸ Heat â°ď¸ Altitude đŤď¸ Air pollution & allergens âď¸ Travel đŚ ...
New Nutrient Score Ranks Top 10 Superfoods
The most nutritious foods for health and disease prevention đĽ This new study introduces a new way to rank foods based on true nutritional value including factors such as⌠đ Micronutrient density đ Protein quality đ Bioavailability Establishing a new system called Nutritional Value Score...
Creatine Boosts Performance, Recovery, and Cognitive Function
Creatine supplementation for performance & recovery đŞ This new review examined how creatine supplementation impacts⌠âĄď¸ High-intensity performance đ Recovery & muscle damage đ Endurance & intermittent sport performance đ§ Cognitive function & resilience âŚacross athletic, endurance, team sport, and tactical populations đ Here are the...