The studies by David Costill in the late 1970s (2) showed that caffeine can increase the mobilisation of fatty acids from their stores. Fat is stored in several tissues but mostly in adipose tissues.

Muscle cramping during exercise is a common problem among athletes that involves sudden, involuntary and painful muscle contraction during or after exercise. The occurrence of cramps is quite ...

Guidelines 10 years ago stated that carbohydrate intake during exercise should be 30-60 grams per hour, this developed to intakes of 90 g/h in some situations, but recently a paper was published that ...

In previous blogs we’ve discussed what sodium is and how it might be helpful during exercise. We’ve also discussed that the amount of sodium lost in sweat varies significantly from person to person.

Sugar is a carbohydrate. The name carbohydrate indicates molecules built of carbon (carbo) and hydrogen (hydrate; water). It also contains oxygen. The general formula of carbohydrate is CH2O. In other ...

There are countless times I have watched sports on TV and commentators provide their insights on the regulation of fuel use. “And then you switch to fat metabolism” is one of the commonly heard catch ...

Continuous glucose monitoring (or CGM) is a body-worn “wearable” device that measures and displays interstitial sugar (glucose) levels. This technology has been used as a glucose management tool by ...

There are many discussions in sport, and people disagree on many topics, but one thing everyone seems to accept as common knowledge is that electrolytes are important. At the same time, it is also ...

In a previous blog I explained the reason for the grams per hour recommendations. In a large number of studies there seemed to be only small differences between individuals in terms of the maximum ...

Carbohydrate improves performance during long events (>2h) (Read more). Fluid intake can help prevent severe dehydration and also contribute to performance. But is it best to drinks sports drinks, ...

Now we have come to the blog that puts it all together and talks about the recommendations for carbohydrate intake during exercise. First it is essential to know what the goal of an exercise session ...

Caffeine is both a drug and a nutrient. A cup of coffee in the morning is used to wake up a cup in the evening is often used to work or study late. Athletes often use it to improve endurance ...