Tom Coughlin, MSc (Performance Nutritionist)
Shares daily research digests and meta-analyses on sports nutrition, caffeine, ketones, and fueling.
Menstrual Phase Influences GI Discomfort During Exercise
How does the menstrual cycle affect gastrointestinal symptoms during exercise? 𩸠This new study recruited 12 eumenorrheic females to complete 2 x 45-min bouts of a simulated football match on a treadmill â˝ď¸ Simulations were completed in⌠1ď¸âŁ Phase 1 (P1, days 1-5) 4ď¸âŁ Phase 4 (P4, 6-8 days following a positive ovulation test) âŚof their menstrual cycles. GI discomfort was recorded every 15 min during, at half-time, full-time and at rest đ Results đ
Five Days of 40% Fat Leaves Performance Unchanged
Short-term higher fat intakes do not impair performance đĽ This new study recruited 20 healthy adults to complete 2 x 5-day diets⌠1ď¸âŁ Higher fat diet (40% total energy) 2ď¸âŁ Standard fat diet (30% total energy) Both diets were matched for total calories and...
Ketone Supplement May Shield Soldiers From Training Head Impacts
Neuroprotective effects of ketone monoester supplementation đ§ This new study recruited 354 US military service members engaging in airborne training đŞ Participants consumed either⌠1ď¸âŁ Ketone monoester 2ď¸âŁ Placebo âŚbefore and during Improved Swing Landing Trainer (ISLT) training đŞ Cognitive, balance, blood-based biomarkers were assessed đ Results...
Poor Sleep Increases Runner Injury Risk
Sleep profiles predict injury in runners đŠźđ¤ This new study profiled 425 recreational runners based on their sleep habits including⌠ⰠSleep duration âď¸ Sleep quality đ¨ Sleep problems Investigating associations with injury history, whilst controlling for factors including training volume đ Results đ Runners were...
Vitamin D Boosts Runners' Immune Health in Winter
Vitamin D for immune support in runners âď¸ This new study investigated the effects of vitamin D supplementation (2000 IU/day) across autumn and winter (8-weeks) in runners and non-runners đ 45 participants were recruited and split into 4 groups⌠1ď¸âŁ Supplemented runners 2ď¸âŁ...
Cordyceps May Boost Endurance and Recovery Performance
Cordyceps militaris for exercise performance đ This new narrative review examined whether supplementation with Cordyceps can improve⌠đ Endurance performance âĄď¸ Exercise capacity đ Post-exercise recovery âŚbased on the available human trials investigating aerobic performance, power output, and recovery markers in physically active individuals đ...
Rhodiola Boosts Football Performance and Decision-Making Under Fatigue
Rhodiola rosea improves performance and decision-making under fatigue đ§ âĄď¸ This new study recruited 24 competitive football players to a 4-week supplementation protocol taking either either⌠1ď¸âŁ Rhodiola rosea (2.4 g/day) 2ď¸âŁ Placebo Physical, technical and cognitive performance plus haematological markers were assessed pre- and...
Taurine Boosts Sweat Rate, Enhances Heat Tolerance
Taurine supplementation for heat tolerance đĄď¸ This new review examined whether taurine supplementation can improve⌠𼾠Thermoregulation đĽ Heat tolerance âĄď¸ Performance âŚduring exercise in hot environments, and how it integrates with strategies like heat acclimation, cooling, and hydration đ Here are the key findings...
Creatine Boosts Muscle only with Resistance Training
Does creatine work if you donât train? đ§ This new meta-analysis compiled data from 39 trials to establish the effects of creatine supplementation with / without resistance training on⌠đď¸ââď¸ Strength âĄď¸ Performance đŞ Lean mass Here is what they found âŹď¸ When resistance training, creatine...
Pro Footballers Burn ~3,200âŻKcal Daily in Preseason
Pre-season energy expenditure of professional football players â˝ď¸đĽ This new study investigated energy expenditure of pro football players across a 14-day preseason period using doubly labelled water đ Which encompassed a⌠đĽ Training only week đ Training + match week Here is what they...
Lowâdose Caffeine Pouches Donât Boost Strength Performance
Low dose caffeine pouches - a novel performance strategy? âď¸ This new study recruited 19 active adults to complete 3 x physical performance testing sessions after taking either⌠1ď¸âŁ 80 mg caffeine pouch (similar to snus) 2ď¸âŁ 80 mg caffeine gum 3ď¸âŁ Placebo gum đ...
Personalized, Periodized Nutrition Drives Peak Athletic Performance
The 4Ps of Performance NutritionâĄď¸ This new review outlined an evidence-based framework for achieving optimal performance via nutrition đ Focusing on the following 4Ps⌠1ď¸âŁ Personalise 2ď¸âŁ Periodise 3ď¸âŁ Prefuel 4ď¸âŁ Prepare Here are the details âŹď¸ Personalise 𧏠đ¤ Tailor diet and supplement plans to the individual athlete đ...
LowâCarb/Ketogenic Diets Mostly Preserve VO2max in Athletes
Ketogenic diets for endurance performance in trained athletes đĽ This new meta-analysis compiled data from 33 studies (409 athletes) to establish the effects of⌠1ď¸âŁ Low carbohydrate (â¤130 g/day or â¤25% total energy) 2ď¸âŁ Ketogenic diet (<50 g/day or <10% total energy) âŚon aerobic...
Daily Ketone Supplements Boost Brain Power, Lower Glucose
Daily exogenous ketone consumption enhances cognitive function đ§ đ This new study investigated the effects of 90 g/day (3 x 30g) ketone monoester supplementation in recreational runners Analysed outcomes included⌠đ Running performance đ§ Cognitive function đĽ Metabolism 𩻠Body composition 𩸠Hemodynamics đ Mood Results đ Ingesting ketones led to...