There are many health benefits of physical activity, including the prevention of chronic diseases and improving longevity.

In 2003, we discovered that certain combinations of carbohydrate could be absorbed faster in a sports setting. Before this discovery it was believed that the maximal amount of carbohydrate that could ...

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 ...

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 ...

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 ...

In a previous blog we explored how underrepresented women are in scientific research and we recommended that we need more studies in female athletes. However, research is slow, and takes time.

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 ...

Ketone esters have received a lot of attention amongst elite athletes but also in the media. We covered the potential role of ketones in these previous blogs (effects on glycogen and performance and ...

The World Health Organisation (WHO) have advised that a diet high in free sugars can be harmful to health as it is associated with dental decay and may lead to excess consumption of energy (calories), ...

Earlier in the year, I attended the Symposium that celebrated the 10th anniversary of the IOC Diploma in Sports Nutrition. One of the speakers was Louise Burke from the Australian Institute of Sport.

Runners find it hard to ingest carbohydrate during running, perhaps because they are not used to it. Studies show they could benefit from higher intakes. Here I discuss the topic with Aitor Viribay. A ...

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 ...