Optimal nutrition for athletes isn’t just about eating more—it’s about eating right, at the right time, and with precision. Recent research underscores that athletes’ macronutrient intake must align with training demands, sport type and individual goals. For example, a 2024 narrative review highlighted that athletes often do not meet recommended carbohydrate and protein guidelines, impacting…
Athlete burnout is more than exhaustion—it’s a silent threat to both mental well-being and sporting careers. Defined by emotional and physical exhaustion, a sense of reduced accomplishment and sport devaluation, athlete burnout is increasingly identified in elite and developing athletes alike. For example, recent research indicates that while only 1-5 % of elite athletes may…
Regular physical activity isn’t just a nice-to-have—it’s foundational to health, longevity and well-being. Scientific reviews emphasise that meeting at least 150 minutes per week of moderate-intensity exercise (or 75 minutes of vigorous activity) delivers measurable benefit, including lower risk of cardiovascular disease, improved mood and better metabolic health. Importantly, recent molecular studies show exercise triggers…
In recent years, research has increasingly shown that student-athletes are facing high rates of anxiety, depression, and substance use. A 2025 study examining varsity student-athletes (aged about 18-25) found that over 60% reported symptoms consistent with moderate to severe anxiety; similar rates appeared for depression. Many also admitted using alcohol or other substances—often as a…
Training at altitude brings unique physiological stresses, and proper nutrition becomes even more critical for athletes aiming to maximize gains. At elevations above ~1,600-2,400 meters, oxygen is scarcer, basal metabolic rate increases, and energy demands rise. 2 Athletes often experience reduced appetite and altered fluid loss through breathing and urine, leading to risks of undershooting…
Blood Flow Restriction (BFR) training, also known as occlusion or KAATSU training, uses cuffs or bands placed on the limbs to partially restrict blood flow during exercise. Developed in Japan in the 1960s, this technique enables individuals to achieve muscle growth and strength gains comparable to traditional high-load training—while working at just 20–30% of their…
For athletes looking for a clean performance edge, beetroot juice is generating serious scientific buzz. Rich in dietary nitrates, this natural supplement supports nitric oxide production—an essential molecule that enhances blood flow, oxygen delivery, and muscle efficiency during exercise. A recent large umbrella review covering 20 systematic reviews and 180 clinical studies found that nitrate…
Modern sports‑science research confirms that exercise benefits accrue in surprisingly small doses. The American College of Sports Medicine notes that bouts as brief as five minutes can elevate heart rate into a meaningful training zone and, when repeated, match the metabolic impact of a single longer session. By sprinkling “micro‑workouts” throughout your day—push‑ups between emails,…
While macronutrients like protein and carbohydrates often dominate athletic nutrition discussions, it’s the often-overlooked micronutrients—vitamins and minerals—that silently power elite performance. Elements like magnesium, zinc, iron, and B-complex vitamins play crucial roles in muscle contraction, oxygen transport, energy metabolism, and even post-workout recovery. For athletes, deficiencies in these tiny yet powerful nutrients can lead to…
Tempo training is an often-overlooked method in strength and conditioning that can dramatically enhance workout results. By controlling the speed of each phase of a movement—eccentric (lowering), isometric (pause), and concentric (lifting)—you can increase time under tension, improve form, and activate more muscle fibers. For example, a simple squat done with a 3-1-2 tempo (3…
