Studies

Research studies and papers

How a ‘Fuelling Revolution’ is Redefining Endurance Performance

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This academic article from The Journal of Nutrition provides a comprehensive review of carbohydrate intake strategies for endurance and ultra-endurance athletes. The authors examine over a century of research to explain how sugar consumption during exercise prevents fatigue by maintaining blood glucose and sparing internal energy stores. While 2016 guidelines suggested a limit of 90g […]

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What REALLY Works for increasing performance in young athletes?

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This systematic review investigates how acute supplementation—taken shortly before or during exercise—affects the physical and cognitive performance of young athletes under 18. Researchers identified only three primary substances meeting their criteria: carbohydrates, beetroot juice, and sodium citrate, noting a significant lack of age-specific evidence for other common aids. Carbohydrate intake consistently improved endurance capacity and

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Nitrate supplementation: the training status paradox

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The most significant finding from recent research is the inverse relationship between training status and nitrate efficacy. A comprehensive 2020 systematic review analyzing 22 experimental situations across different training levels found: Statistical analysis showed highly significant differences between training groups (F(2,19) = 11.787, p = 0.001, ω² = 0.533), with the improvement from elite/well-trained to

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Creatine supplementation and brain health

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A new review from the Journal of Nutritional Physiology explains creatine supplementation may boost brain energetics and cognitive function, particularly under stress or disease. However, evidence is inconsistent due to methodological challenges in MRS quantification. Higher doses over longer periods appear necessary to overcome blood-brain barrier limits. The human brain is a metabolic marvel defined

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120 g/h Carbohydrate for Elite Marathon Fuelling: Metabolic Advantage and GI Distress

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This scientific study evaluated the effects of different carbohydrate (CHO) ingestion rates on elite male marathon runners during simulated running. 🔗 Link to the paper ​¹³C labelled glucose-fructose show greater exogenous and whole-body CHO oxidation1and lower O₂ cost of running at 120 vs 60 & 90 g·h⁻¹ in elite male marathoners

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Is 10g/h of carbohydrate enough for performance?

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This review challenges the long-standing belief that muscle glycogen depletion is the primary cause of fatigue during sustained physical activity. 🔗 Link to the paper ​Carbohydrate Ingestion on Exercise Metabolism and Physical Performance​ Podcast: Carbohydrate Ingestion and the Prevention of Exercise-Induced Hypoglycemia For decades, the world of endurance sports has been governed by a seemingly

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Gut Microbiota and Performance in Combat Sports Athletes

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By analysing eight specific studies, the researchers explore how microbial diversity relates to training intensity, competitive success, and weight management practices. The evidence suggests that prebiotic and probiotic interventions can alleviate gastrointestinal issues and enhance aerobic capacity while potentially reducing psychological fatigue. However, the review notes that rapid weight loss may harm gut health and

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How does exercise affect the gut?

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This systematic review and meta-analysis examines how an acute period of vigorous physical activity impacts gastrointestinal health in healthy populations.

Researchers analysed data from 34 studies to determine the consequences of a single, acute session of exercise on markers of gut integrity. The results confirmed that an intense bout of activity causes a significant increase in both gut damage and subsequent gut permeability across participants.

This detrimental impact on the gut lining was found to be notably worse when the exercise was performed in hot environments (above 23 °C), likely due to increased thermoregulatory stress. However, the comprehensive analysis indicated that the total duration of the exercise session did not significantly influence the extent of the observed cellular injury or compromised barrier function.

Ultimately, the authors recommend that future work focus on developing nutritional strategies to minimise these adverse gastrointestinal effects in athletic populations.

The Effects of Exercise on Indirect Markers of Gut Damage and Permeability: A Systematic Review and Meta‑analysis

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