Applied science, with a reading path.
Sports nutrition for athletes
Understand how energy, protein and carbohydrate connect to an athlete’s workload. Start with the foundations, then explore decisions that change with each session and the competition schedule.
Back to the librarySelected reading
NutritionProtein for athletes: the right dose depends on the job it needs to do
Daily total, serving per meal, and the contexts in which increasing protein actually makes sense.
NutritionAnabolic window: the 30-minute clock that science left behind
Post-workout protein matters, but adaptation doesn't disappear once the clock ticks past 30 minutes. Understand what really deserves priority.
NutritionCarbohydrate during exercise: is 10 g/h enough?
A 2026 review puts blood glucose back at the center of fatigue and questions high doses — without turning 10 g/h into a universal rule.
NutritionPeriodized nutrition: the best fuel changes with the session
How to adjust carbohydrate intake, recovery, gut training, and supplements to the work each session needs to produce.
Sports scienceThe formula prescribes more food than the athlete eats: what Herman Pontzer helps explain
Why adding training to daily expenditure can inflate a prescription — and how to adjust energy without normalizing underfueling.
NutritionDoes eating late cause weight gain? What chrononutrition can tell us
Understand how meal timing relates to metabolic health, the limits of the evidence, and what to consider when you train at night.