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Caffeine improves athletic performance, but only when used strategically

Almost everyone consumes a little caffeine each day whether it be coffee, tea, soft drink or chocolate. Without a doubt, this makes it the most well-known, cheapest and most easily available performance-enhancing substance.

Sleep yourself strong!

Build muscle while you sleep or at least prevent muscle breakdown: while this may sound like an impossible dream to many people, in recent years it has become increasingly clear that this is actually possible.

Spreading protein throughout the day: how much and when?

Research shows that the muscles need to be supplied with nutrients multiple times during the day (i.e. amino acids from protein) for optimal muscle growth and recovery.

How much protein do I need to build muscle?

It is familiar to anyone who ever visits a gym: protein is extremely popular in sports/fitness. Whether this is to stimulate muscle building or to enhance muscle recovery, various kinds of high-protein products are often staples in the daily diet.

Stimulate your brain and postpone tiredness: carbohydrates during exertion

It is widely known that sufficient carbohydrates are very important in every type of sport.

Creatine: enhances performance, but for whom?

In the last decade, the use of dietary supplements has increased significantly among athletes at all levels. Creatine is one of the best-known and most-used supplements.

Vitamin D: Is the winter sun enough?

That vitamin D is different from many other vitamins, is known to many.

High-carb mouthwash: improved performance by deceiving the brain

It’s been known for some time now that carbohydrates should be consumed during prolonged exercise (exceeding 60 minutes) to achieve high-intensity performance.

Is it OK to drink a beer after exercise?

A cold beer after a football match or a glass of wine after a leg in the Tour de France. This is how both amateurs and athletes regularly reward themselves after intensive exercise.

Antioxidants: Friend or foe?

During exercise, many so-called 'oxygen free radicals' are produced in the mitochondria, the 'power plants' in the muscles.

What does the ideal isotonic sports drink contain?

Depletion of carbohydrate stores in the body and dehydration are the two main causes of fatigue in endurance exercise.

Sports nutrition works – if your stomach and intestines are trained for it.

It has been known for decades that carbohydrate ingestion is crucial for endurance performance.