CC_Nutrition

Author: chris.clayton

  • Nutrition for the Menstrual Cycle: Physiology-Based Fueling Strategies for Female Athletes

    Introduction: Why the Menstrual Cycle Matters in Sports Nutrition

    The menstrual cycle is a complex endocrine rhythm governed by the hypothalamic–pituitary–ovarian (HPO) axis. It produces cyclical fluctuations in oestrogen and progesterone that influence nearly every physiological system relevant to sport:

    • Substrate utilisation (fat vs carbohydrate oxidation)
    • Glycogen storage and insulin sensitivity
    • Thermoregulation and heat tolerance
    • Fluid balance and plasma volume
    • Neuromuscular function and connective tissue properties
    • Mood, appetite regulation, and central nervous system drive

    Despite this, the scientific literature consistently highlights that performance effects across the cycle are small, variable, and highly individual, largely due to methodological limitations in cycle tracking and hormone verification (Elliott-Sale et al., 2021).

    Therefore, the most effective approach is not rigid “cycle syncing”, but physiology-led, flexible nutrition periodisation.

    Endocrine Overview: What is Actually Changing?

    The menstrual cycle is typically 21–35 days and is divided into follicular and luteal phases, with ovulation occurring mid-cycle.

    Key hormones and their roles

    Oestrogen (17β-oestradiol)

    • Increases fat oxidation during submaximal exercise
    • Enhances insulin sensitivity
    • Supports endothelial function and blood flow
    • Influences neuromuscular efficiency and central fatigue tolerance

    Progesterone

    • Thermogenic effect (raises core temperature)
    • Increases ventilation (respiratory drive)
    • May increase protein catabolism and glycogen utilisation
    • Can reduce gastrointestinal motility

    (Oosthuyse and Bosch, 2010)

    Menstrual Phase (Day 1–5): Low Hormones, High Inflammatory Activity

    Physiology in detail

    The menstrual phase begins with endometrial shedding, triggered by a sharp decline in both oestrogen and progesterone. This withdrawal leads to:

    Inflammatory cascade

    • Increased prostaglandin production
    • Uterine smooth muscle contraction (cramping)
    • Elevated local inflammatory signalling

    Systemic effects

    • Reduced circulating oestradiol
    • Lower resting core temperature
    • Potential transient reductions in plasma volume
    • Increased perceived fatigue in some individuals

    Importantly, iron loss is the most nutritionally significant factor, especially in athletes with heavy menstrual bleeding or low ferritin status.

    Performance implications

    • No consistent reduction in maximal strength or aerobic capacity in controlled studies
    • Higher inter-individual variability in perceived exertion
    • Pain and fatigue can indirectly reduce training output

    (Elliott-Sale et al., 2021)

    Nutrition strategy (mechanistic focus)

    1. Iron restoration and oxygen transport support

    Menstrual bleeding increases iron turnover, and iron is essential for:

    • Haemoglobin (oxygen transport)
    • Myoglobin (muscle oxygen storage)
    • Mitochondrial electron transport chain enzymes

    Strategy:

    • Heme iron: red meat, liver, poultry
    • Non-heme iron: legumes, spinach, fortified grains
    • Combine with vitamin C to enhance ferric → ferrous conversion

    (Beard and Tobin, 2000)

    Performance rationale:
    Low ferritin reduces VO₂max, increases fatigue, and impairs endurance efficiency.

    2. Prostaglandin and inflammation modulation

    • Omega-3 fatty acids reduce inflammatory eicosanoid production
    • Polyphenols may reduce oxidative stress and perceived pain

    3. Energy stability

    • Maintain carbohydrate intake to support serotonin synthesis
    • Prevent hypoglycaemia-related fatigue amplification

    Follicular Phase (Day 1–13): Rising Oestrogen and Increasing Metabolic Efficiency

    Physiology in detail

    The follicular phase begins with menstruation and continues until ovulation. It is characterised by:

    • Gradual rise in oestradiol
    • Low progesterone
    • Improved insulin sensitivity
    • Increased glucose uptake efficiency in muscle tissue

    Oestrogen also enhances:

    • Lipolysis (fat mobilisation)
    • Glycogen sparing during submaximal exercise
    • Vascular dilation and blood flow

    (Oosthuyse and Bosch, 2010)

    Performance implications

    This phase is often associated (not universally) with:

    • Better tolerance to high-intensity training
    • Improved training adaptation potential
    • Lower perceived exertion in some athletes

    However, meta-analytical evidence shows no consistent performance advantage when hormone confirmation is used (McNulty et al., 2020).

    Nutrition strategy (performance periodisation model)

    1. Carbohydrate periodisation (key lever)

    Improved insulin sensitivity supports:

    • Higher glycogen synthesis rates
    • More efficient glucose uptake (GLUT-4 activity)

    Application:

    • Higher carbohydrate availability around key training sessions
    • Fuel harder sessions more aggressively

    2. Protein synthesis optimisation

    Muscle protein synthesis is not cycle-dependent in a clinically meaningful way, but adequate intake remains essential:

    • 1.6–2.2 g/kg/day protein
    • 0.3–0.4 g/kg per meal

    (Phillips and Van Loon, 2011)

    3. Training adaptation window

    This phase may be optimal for:

    • Strength development blocks
    • High-intensity interval training
    • Volume progression phases

    Ovulatory Phase (Day ~12–16): Hormonal Peak and Transition Stress Point

    Physiology in detail

    Ovulation is triggered by an LH surge, preceded by peak oestradiol levels. This results in:

    • Follicle rupture and oocyte release
    • Short-term inflammatory response
    • Rapid hormonal transition (oestrogen → progesterone shift begins)
    • Slight thermoregulatory variability

    (Oosthuyse and Bosch, 2010)

    Performance considerations

    Research findings are mixed:

    • Some studies show small improvements in power output
    • Others show no meaningful change
    • Variability is largely due to individual response differences

    (Elliott-Sale et al., 2021)

    Nutrition strategy

    1. Oxidative stress buffering

    Hormonal peaks may increase reactive oxygen species in some contexts:

    • Polyphenols (berries, green tea, cocoa)
    • Omega-3 fatty acids

    2. Hydration and plasma stability

    • Maintain sodium and fluid balance
    • Support cardiovascular stability during training

    3. Energy consistency

    Avoid under-fuelling during hormonal transition phases due to:

    • Increased physiological variability
    • Potential appetite fluctuations

    Luteal Phase (Day 16–28): Elevated Metabolic Demand and Thermoregulatory Stress

    Physiology in detail

    The luteal phase is dominated by progesterone, which drives:

    Metabolic effects

    • Increased resting metabolic rate (~2–10%)
    • Increased oxygen consumption at rest
    • Greater carbohydrate oxidation during exercise

    Thermoregulatory effects

    • Increased core temperature (~0.3–0.5°C)
    • Reduced heat dissipation efficiency
    • Increased sweat rate variability

    Neurometabolic effects

    • Increased ventilation rate
    • Higher perceived exertion
    • Potential serotonin fluctuations influencing appetite

    (Smith and Steege, 2003)

    Performance implications

    • Increased strain in hot environments
    • Higher carbohydrate dependency during exercise
    • Greater perception of effort at same workload

    However, when energy intake is matched, performance decrements are not consistently observed (McNulty et al., 2020).

    Nutrition strategy (key performance phase)

    1. Energy availability adjustment (critical)

    Due to increased metabolic rate:

    • +90–300 kcal/day (individualised)
    • Prioritise energy availability for recovery and adaptation

    2. Carbohydrate emphasis (glycogen reliance increases)

    Progesterone increases glucose utilisation during exercise:

    • Maintain consistent carbohydrate intake
    • Prioritise pre- and post-training fuelling

    3. Micronutrient and neurotransmitter support

    Magnesium

    • Muscle relaxation
    • Sleep quality
    • Neuromuscular regulation

    Vitamin B6

    • Neurotransmitter synthesis (serotonin, dopamine pathways)
    • Mood regulation support

    4. Gastrointestinal management

    Progesterone slows GI transit:

    • Reduce excessive fibre pre-training
    • Choose low-FODMAP carbohydrate sources if needed
    • Avoid large high-fat meals close to exercise

    5. Thermoregulation strategy

    • Increased fluid and sodium intake in hot conditions
    • Cooling strategies for endurance sessions

    Critical Scientific Perspective: What the Evidence Actually Shows

    Despite strong physiological mechanisms, the current consensus is:

    Menstrual cycle phase effects on performance are small, inconsistent, and highly individual when rigorous study designs are used (Elliott-Sale et al., 2021).

    Key limitations in research

    • Lack of hormone confirmation (many studies rely on calendar tracking)
    • Small sample sizes
    • High inter-individual variability
    • Confounding from training status, nutrition, and sleep

    Applied Summary

    Menstrual phase

    Focus: iron + inflammation + energy stability

    Follicular phase

    Focus: carbohydrate availability + training progression

    Ovulation

    Focus: hydration + antioxidant support + consistency

    Luteal phase

    Focus: increased energy intake + carb support + thermoregulation

    Conclusion

    The menstrual cycle is best understood not as a limitation, but as a dynamic physiological framework influencing metabolism and recovery capacity.

    The strongest applied nutrition model is:

    • Maintain energy availability across all phases
    • Adjust carbohydrate intake to metabolic demand
    • Support iron status and micronutrient needs
    • Individualise based on symptoms and training load

    This approach aligns with current sports science consensus and avoids overinterpretation of cycle-based performance claims.

    References

    Beard, J.L. and Tobin, B. (2000) ‘Iron status and exercise’, The American Journal of Clinical Nutrition, 72(2), pp. 594S–597S.

    Elliott-Sale, K.J., McNulty, K.L., Ansdell, P., et al. (2021) ‘Methodological considerations for studies in the menstrual cycle in female athletes’, Sports Medicine, 51(4), pp. 843–861.

    McNulty, K.L., Elliott-Sale, K.J., Dolan, E., et al. (2020) ‘The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis’, Sports Medicine, 50, pp. 1813–1827.

    Oosthuyse, T. and Bosch, A.N. (2010) ‘The effect of the menstrual cycle on exercise metabolism: implications for exercise performance in eumenorrheic women’, Sports Medicine, 40(3), pp. 207–227.

    Phillips, S.M. and Van Loon, L.J.C. (2011) ‘Dietary protein for athletes: from requirements to optimum adaptation’, Journal of Sports Sciences, 29(S1), pp. S29–S38.

    Smith, R.L. and Steege, J.F. (2003) ‘The menstrual cycle and exercise performance’, Clinical Sports Medicine, 22(3), pp. 351–372.

  • Recovery Nutrition After CrossFit Competitions: What Actually Matters (Evidence-Based Guide)

    CrossFit competitions place extreme physiological demands on athletes, combining high-intensity efforts, strength, and repeated bouts of work over hours or multiple days. Effective recovery is therefore not about rapid refuelling alone, but about systematically restoring the body to its pre-competition physiological state over the following 24–72 hours.

    This article outlines what current peer-reviewed evidence tells us about recovery nutrition and how athletes can prioritise strategies that truly influence performance.

    Why Recovery Nutrition Matters

    Following competition, the body is left in a significantly disrupted state, characterised by:

    • Reduced muscle glycogen stores
    • Fluid and electrolyte deficits
    • Elevated muscle protein breakdown
    • Increased inflammation and neuromuscular fatigue

    To optimise subsequent performance and reduce injury risk, it is critical to restore these systems as close as possible to baseline.

    Restoring Pre-Competition Physiological Status

    Glycogen Restoration

    CrossFit relies heavily on glycolytic energy pathways, resulting in substantial glycogen depletion.

    In the early recovery phase (0–4 hours), muscle is highly sensitive to carbohydrate intake. Consuming approximately 1.0–1.2 g/kg/h can maximise glycogen resynthesis rates (Burke et al., 2017). Over longer recovery periods, total carbohydrate intake becomes the primary determinant, rather than precise timing (Burke et al., 2017).

    Implications:
    Incomplete glycogen replenishment is associated with reduced work capacity and impaired high-intensity performance.

    Muscle Protein Turnover

    Muscle protein synthesis (MPS) remains elevated for an extended period following exercise.

    • Muscle remains responsive to protein intake for at least 24 hours post-exercise (Witard & Tipton, 2014)

    Adequate daily protein intake is therefore more important than immediate post-exercise consumption.

    Implications:
    Inadequate protein intake may prolong muscle damage and delay recovery of strength and neuromuscular function.

    Hydration and Electrolyte Balance

    Sweat losses during competition can significantly impair performance if not corrected.

    Even small levels of dehydration (~2% body mass) are associated with reduced physiological function. Effective recovery requires replacing 125–150% of fluid losses, alongside sodium to improve retention.

    Neuromuscular and Central Fatigue

    Beyond peripheral fatigue, high-intensity competition induces central nervous system fatigue, reducing force production and coordination.

    Recovery of these systems is dependent on:

    • Adequate carbohydrate availability
    • Sufficient energy intake
    • Sleep

    Inflammation and Oxidative Stress

    Exercise-induced inflammation is part of the adaptation process, but excessive or prolonged responses can delay recovery.

    Whole-food nutrition rich in antioxidants may support recovery, whereas excessive supplementation may interfere with training adaptations.

    Key Insight

    Recovery is constrained more by what is not restored over the following 24–48 hours than by what is consumed immediately post-exercise.

    Missing an immediate post-exercise meal has minimal long-term impact, whereas failing to restore glycogen, hydration, and overall energy intake significantly impairs recovery.

    Debunking the ‘Anabolic Window’

    The concept of a narrow 30–60 minute anabolic window is not supported by current evidence.

    • Muscle protein synthesis remains elevated for ≥24 hours post-exercise (Witard & Tipton, 2014)
    • Meta-analyses show no meaningful differences in muscle adaptations based purely on protein timing when total intake is sufficient (Casuso & Goossens, 2025)

    A more accurate interpretation is that the “window” is broad (several hours), not immediate.

    Recovery Timeline

    0–4 Hours Post-Competition

    This phase is most relevant when recovery time is limited.

    • Carbohydrates: ~1.0–1.2 g/kg/h if rapid recovery is required (Burke et al., 2017)
    • Protein: 20–40 g within a few hours
    • Fluids: Begin rehydration strategy

    4–24 Hours Post

    This period accounts for the majority of recovery:

    • Glycogen restoration driven by total carbohydrate intake
    • Protein intake distributed every 3–5 hours
    • Sleep and total energy intake are critical

    24–72 Hours Post

    • Continued muscle repair and neuromuscular recovery
    • Maintain:
      • Protein: ~1.6–2.2 g/kg/day
      • Adequate caloric intake

    Key Nutrients for Recovery

    Protein

    • 1.6–2.2 g/kg/day
    • Distributed across meals
    • Total intake more important than timing

    Carbohydrates

    • Essential for glycogen restoration
    • Timing only critical when recovery is short
    • Total daily intake is key (Burke et al., 2017)

    Hydration

    • Replace fluid and electrolyte losses
    • Individualised based on sweat rate

    Fats

    • Support overall dietary adequacy
    • Not a priority immediately post-exercise

    Antioxidants

    • Whole-food sources preferred
    • High-dose supplementation should be used cautiously

    Supplements: Evidence-Based Perspective

    Creatine

    • Well-supported for performance and recovery
    • 3–5 g/day

    BCAAs

    BCAAs may reduce muscle soreness and markers of damage, but do not significantly improve performance recovery when protein intake is sufficient (Jackman et al., 2010).

    Omega-3 Fatty Acids

    Evidence indicates small reductions in soreness, though effects may not be clinically meaningful (Lv et al., 2020).

    Tart Cherry Juice

    May improve some recovery markers (e.g., inflammation, strength recovery), though findings remain inconsistent (Daab et al., 2026).

    Lower-Value Supplements

    • Glutamine: limited evidence in well-fed athletes
    • High-dose antioxidants: may blunt adaptation

    Practical Recovery Strategy

    Within a Few Hours

    • Protein: 25–40 g
    • Carbohydrates: 1–1.5 g/kg (if rapid recovery required)
    • Fluids + electrolytes

    Across the Day

    • Regular meals every 3–5 hours
    • Prioritise carbohydrate availability and total energy intake
    • Maintain hydration

    Beyond Nutrition

    The most important recovery drivers include:

    • Sleep: 7–9 hours
    • Energy intake: avoiding low energy availability
    • Active recovery: light activity
    • Stress management

    Key Takeaways

    • Recovery is about restoring baseline physiology
    • The anabolic window is wide, not narrow
    • Total intake is more important than timing
    • Carbohydrate needs depend on competition demands
    • Supplements provide marginal benefits
    • Recovery occurs across 24–72 hours, not minutes

    Conclusion

    Recovery from CrossFit competition is not defined by immediate nutrient timing, but by how effectively an athlete restores glycogen, hydration, and overall energy balance over the following days.

    Focusing on complete recovery rather than rapid recovery ensures optimal performance, reduced injury risk, and long-term progression.

    Reference List.

    Burke, L.M. et al. (2017) ‘Postexercise muscle glycogen resynthesis in humans’, Journal of Applied Physiology, 122(5), pp. 1055–1067.

    Casuso, R.A. & Goossens, L. (2025) ‘Does protein ingestion timing affect exercise-induced adaptations? A systematic review with meta-analysis’, Nutrients, 17(13), 2070.

    Daab, W. et al. (2026) ‘Effects of tart cherry juice supplementation on recovery from exercise-induced muscle damage in athletes: A systematic review and meta-analysis’, Sports Medicine – Open.

    Jackman, S.R. et al. (2010) ‘Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise’, Medicine & Science in Sports & Exercise, 42(5), pp. 962–970.

    Lv, Z.T. et al. (2020) ‘Omega-3 polyunsaturated fatty acid supplementation for reducing muscle soreness after exercise: A systematic review and meta-analysis’, BioMed Research International, 2020.

    Witard, O.C. & Tipton, K.D. (2014) ‘Defining the anabolic window of opportunity following exercise’, Journal of the International Society of Sports Nutrition.

  • Collagen: The Supplement Everyone Buys… But Should You?

    Photo by Correxiko Collagen on Pexels.com

    A Science‑Backed Reality Check.

    Collagen has become the wellness world’s favourite shiny object. It’s in powders, gummies, coffees, creamers, bars, and probably soon in petrol stations next to the scratch cards. People swear it makes their skin glow, their joints youthful, and their performance superhuman.

    But here’s the uncomfortable truth: some of you are absolutely wasting your money. Not because collagen doesn’t work it does, in specific ways but because people buy it expecting miracles. If you think collagen is going to turn you into a Greek statue, you’d be better off spending that money on a decent pair of running shoes.

    So let’s cut through the hype and look at what actual peer‑reviewed science says about collagen’s benefits for health and performance.

    1. Skin Health: Yes, It Works But It Won’t Make You 20 Again

    A 2026 umbrella review found that collagen supplementation improves skin elasticity, hydration, and dermal structure across multiple RCTs (Ravindran et al., 2026). That’s real science, not backstreet science.

    But here’s the catch: These improvements are modest, not magical. Think “better texture and hydration,” not “Benjamin Button”.

    If you’re expecting collagen to erase a decade of sunbeds and late night kebabs and sambucas, you’re setting yourself up for disappointment.

    2. Musculoskeletal Performance: Surprisingly Solid Evidence

    A 2024 systematic review and meta‑analysis found that collagen peptide supplementation improves musculoskeletal performance, including strength and functional capacity, in active adults (Kirmse et al., 2024). These improvements are linked to enhanced connective tissue integrity and tendon stiffness basically making your body’s “hardware” more robust.

    A separate 2024 systematic review in Current Issues in Sport Science found that collagen supplementation combined with resistance training leads to significant increases in muscle mass and maximal strength compared with training alone (Kirmse & Platen, 2024).

    Translation: If you lift weights, collagen can help your connective tissues keep up with your muscles. If you don’t lift weights, collagen is basically expensive flavoured water.

    3. Bone Health: One of Collagen’s Most Underrated Benefits

    Bone health doesn’t usually get the spotlight in the supplement world. Nobody’s rushing to Instagram to brag about their improved lumbar spine density. But if there’s one area where collagen quietly pulls its weight, it’s this one. A 2025 meta‑analysis in Frontiers in Nutrition showed that collagen peptides especially when paired with vitamin D and calcium can meaningfully improve bone mineral density and markers of bone turnover (Sun et al., 2025). That’s not hype; that’s your skeleton literally getting stronger.

    And here’s the thing most people don’t realise: These benefits aren’t just for older adults. Anyone who trains hard, jumps, runs, or lifts heavy is putting repeated stress on their bones. Collagen helps reinforce the scaffolding that keeps those bones resilient. Think of it as strengthening the beams in your house before they start creaking.

    However….. and this is where expectations need a reality check, collagen is not a quick fix. You can’t take a scoop today and expect your bones to magically fortify themselves by the weekend. Bone remodelling is slow. Painfully slow. We’re talking months to years, not days. If you’re the impatient type who expects instant gratification, you’d honestly get more immediate benefit from buying a decent shoe. At least the shoe supports your bones today. Collagen is more like a long‑term investment the pension plan of supplements. Not exciting, but very smart.

    And if you’re someone who:

    • avoids dairy
    • rarely gets sunlight
    • trains hard or does impact sports
    • is peri‑ or post‑menopausal
    • or just wants to avoid turning into a human breadstick later in life

    …then collagen + vitamin D + calcium is a trio worth taking seriously.

    It won’t give you glowing skin overnight. It won’t build muscle on its own. But it will help keep your skeleton from filing a formal complaint in 10 years.

    4. Joint Pain & Osteoarthritis: Strong Evidence, Real Relief

    Joint pain is one of those things people love to ignore until it becomes impossible to pretend everything’s fine. Suddenly every staircase feels like a boss battle, and getting out of a chair becomes a full‑body event. This is where collagen actually steps up.

    A 2024 systematic review and meta‑analysis found that collagen supplementation significantly reduces knee osteoarthritis pain and improves functional outcomes (Simental‑Mendía et al., 2024). Not “sort of helps” — significantly. This is one of the most consistent findings in the entire collagen research landscape.

    And here’s the part people don’t want to hear: Collagen works best when your joints are already under regular, healthy load. If your knees hurt because you haven’t exercised since Fragle rock was released, collagen isn’t going to swoop in like some molecular superhero. It’s not a substitute for movement it’s a support system for it.

    Think of collagen as the WD‑40 for your cartilage. It doesn’t rebuild your joints from scratch, but it helps the machinery run smoother. It supports the collagen matrix in your cartilage, reduces inflammation, and may help slow the degenerative process. But it can’t undo years of inactivity, poor diet, or pretending stretching is “optional”.

    And if you’re someone who:

    • runs, jumps, or lifts regularly
    • has early‑stage osteoarthritis
    • feels “creaky” during warm‑ups
    • or wants to keep training without your joints staging a rebellion

    …then collagen is a smart addition to your routine.

    But if you’re expecting collagen to fix pain caused by sitting 10 hours a day, skipping leg day, and treating mobility work like a personal insult, you’d honestly be better off trying to kick yourself in the head.

    Collagen helps the science is clear. But it helps most when you’re already helping yourself.

    5. Bones, Muscles & Joints: Collagen Is Supportive — But Not a Muscle Builder

    Collagen often gets thrown into the “muscle recovery” conversation, usually by people who haven’t looked at a single amino acid profile in their life. So let’s clear this up properly.

    A 2025 systematic review found that Type I collagen hydrolysate supports bone, muscle, and joint health across multiple populations (Brueckheimer et al., 2025). But here’s the nuance: collagen supports the structures around your muscles not the muscles themselves.

    Why? Because collagen is terrible at stimulating muscle protein synthesis. It’s missing the key amino acid leucine, the one that actually flips the switch on muscle building. If whey protein is a light switch, collagen is a candle in a power cut.

    So no, collagen won’t help you recover from a heavy squat session the way whey, soy, or even a chicken breast will. It won’t spike MPS. It won’t build muscle tissue. It won’t repair the contractile fibres that actually produce force.

    What it will do is support the connective tissues that hold everything together:

    • Tendons
    • Ligaments
    • Fascia
    • Joint capsules
    • Cartilage matrix

    These tissues adapt slowly and are often the limiting factor in training. Muscles get stronger fast; tendons don’t. That’s where collagen earns its keep.

    Think of it like this:

    • Leucine rich protein repairs the engine.
    • Collagen maintains the bolts, belts, and suspension.

    Both matter, however, they do completely different jobs.

    And if you’re someone who:

    • lifts heavy
    • does CrossFit or HIIT
    • runs long distances
    • plays impact sports
    • or is constantly dealing with niggles, tightness, or tendon irritation

    …collagen can help keep the “support structures” functioning so your training doesn’t grind you into dust.

    But if you’re taking collagen instead of Leucine rich protein and expecting better recovery, you’re basically trying to fix a car engine with moisturiser. Wrong tool, wrong job.

    Collagen is structural support, not a muscle‑building supplement. Use it for what it’s good at and stop expecting it to do what it physically can’t.

    Where Collagen Does Not Have Strong Evidence

    Here’s where we need to get brutally honest, because this is the part supplement companies hope you never read. Collagen gets slapped on every wellness claim under the sun, but for several of the most popular ones, the science is either weak, inconsistent, or straight‑up nonexistent.

    Let’s break down the biggest myths — and why you shouldn’t waste your money chasing them.

    Gut Healing — The Marketing Is Stronger Than the Evidence

    You’ve probably heard someone swear collagen “heals the gut lining” or “fixes leaky gut”. Sounds great. Very holistic. Very Instagram‑friendly.

    But here’s the reality: There are no high‑quality human trials showing collagen repairs the gut lining or improves digestive health in any meaningful way. Most of the claims come from:

    • rodent studies
    • mechanistic speculation
    • or people who think “gelatin” and “gut health” rhyme, so it must be true

    If you’re buying collagen to fix your digestion, you’d honestly be better off buying a fibre supplement and drinking some water.

    Hair Growth — Mostly Hype, Not Science

    Collagen is often marketed as the secret to thick, luscious hair. But the evidence? Pretty thin, unlike the hair it supposedly gives you.

    There are no robust, peer‑reviewed human trials showing collagen meaningfully improves hair growth, density, or thickness. If your hair is thinning, collagen isn’t the cavalry. You’re better off looking at:

    • protein intake
    • iron levels
    • stress
    • thyroid function
    • or actual evidence‑based treatments

    Collagen won’t hurt but it’s not going to turn you into a shampoo advert.

    Nail Strength: Inconsistent and Overstated

    Some small studies suggest collagen might help brittle nails, but the research is:

    • tiny
    • inconsistent
    • often industry‑funded
    • and nowhere near the level of evidence we have for skin or joint health

    If your nails are weak, collagen is a gamble. A cheap multivitamin and adequate protein will probably do more.

    Weight Loss — Absolutely Not

    This one needs to dissappear immediately.

    Collagen does not:

    • boost metabolism
    • burn fat
    • suppress appetite
    • or magically lean you out

    If collagen helped with weight loss, every nutritionist on earth would be out of a job.

    If you’re buying collagen to lose weight, you’d get better results staring at a wall. Collagen is a protein supplement and not even a particularly good one. It’s low in leucine, low in essential amino acids, and low in satiety impact compared to whey or whole foods.

    It’s a supplement, not a fat burner.

    Dosage: What Actually Works (And What Type You Should Use)

    Most studies showing real benefits don’t just use “collagen” in the vague sense. They use specific types and specific doses and if you’re not matching that, you’re basically sprinkling expensive dust into your coffee.

    Here’s what the research actually uses:

    For Skin (Type I Hydrolysed Collagen Peptides)

    • 2.5–10 g/day
    • Duration: 8–12 weeks This is the form used in nearly all skin‑focused RCTs. Type I is the main collagen in skin, so it makes sense biologically and clinically.

    For Joint Pain & Osteoarthritis (Type II Undenatured Collagen OR Hydrolysed Collagen Blend)

    Two different forms are used in the literature:

    • Undenatured Type II collagen (UC‑II): 40 mg/day Tiny dose, big effect this is the form used in many OA trials.
    • Hydrolysed collagen peptides (Type I/II blend): 5–10 g/day Also effective, but requires a higher dose.

    For Tendons, Ligaments & Connective Tissue (Type I Hydrolysed Collagen Peptides)

    • 10–15 g/day
    • Often taken 30–60 minutes before training with 50–100 mg vitamin C This combo supports collagen synthesis in connective tissues the protocol used in tendon‑focused research.

    For Bone Health (Type I Collagen Peptides)

    • 5–15 g/day
    • Duration: 6–12+ months Bone remodelling is slow, so this is a long‑term play. Most studies pair collagen with vitamin D + calcium.

    For Muscle Recovery

    Forget it. Collagen is low in leucine, so it does not stimulate muscle protein synthesis. Use whey, soy, or a complete protein for actual recovery.

    If You’re Taking Gummies

    You’re eating sweets. Most contain 1–2 g of collagen far below any clinically effective dose.

    So… Should You Buy Collagen or Something Else Entirely?

    If you’re taking collagen expecting it to magically transform your body, you’d honestly get more immediate results buying a giant inflatable flamingo, sitting on it, and contemplating your life choices. At least the flamingo provides emotional support. Collagen won’t.

    Based on everything we’ve covered, collagen does have real, evidence‑backed benefits just not the ones people often imagine. It can improve skin hydration and elasticity, support joint comfort, strengthen bones over time, and help the connective tissues that keep your body from falling apart when you train. What it won’t do is build muscle, burn fat, fix your digestion, or replace actual protein.

    Collagen is a tool, not a transformation. It works best when it’s part of a bigger picture: consistent training, enough high‑quality protein, decent sleep, sunlight, and generally treating your body like something you plan to keep using for a while. On its own, it’s not going to change your life but used properly, it can support the parts of you that do the heavy lifting.

    References

    Brueckheimer, P.J., Costa Silva, T., Rodrigues, L., Zague, V. & Isaia Filho, C. (2025) The Effects of Type I Collagen Hydrolysate Supplementation on Bones, Muscles, and Joints: A Systematic Review. Orthopedic Reviews, 17. doi:10.52965/001c.129086.

    Kirmse, M., Hein, V., Schäfer, R. & Platen, P. (2024) Collagen Peptide Supplementation and Musculoskeletal Performance: A Systematic Review and Meta-Analysis. Dtsch Z Sportmed, 75, pp.179–188. doi:10.5960/dzsm.2024.605.

    Kirmse, M. & Platen, P. (2024) Effects of Collagen Peptide Supplementation on Muscle Mass and Strength in Combination with Resistance Training: A Systematic Review. Current Issues in Sport Science, 9, pp.1–12. doi:10.15203/CISS_2024.101.

    Ravindran, R. et al. (2026) Collagen Supplementation for Skin and Musculoskeletal Health: An Umbrella Review of Meta-Analyses on Elasticity, Hydration, and Structural Outcomes. Aesthetic Surgery Journal Open Forum, 8. doi:10.1093/asjof/ojag018.

    Simental‑Mendía, M. et al. (2024) Effect of Collagen Supplementation on Knee Osteoarthritis: An Updated Systematic Review and Meta-Analysis of Randomised Controlled Trials. Clinical and Experimental Rheumatology, 43(1), pp.126–134. doi:10.55563/clinexprheumatol/kflfr5.

    Sun, C. et al. (2025) Efficacy of Collagen Peptide Supplementation on Bone and Muscle Health: A Meta-Analysis. Frontiers in Nutrition, 12. doi:10.3389/fnut.2025.1646090.

  • What Happens Inside Your Muscles When You Exercise?

    When you work out whether that’s lifting weights, going for a run, or doing a fitness class your muscles are doing more than just moving. Inside, a whole series of chemical reactions are happening that help your body use fuel, build strength, and get fitter over time.

    In this post I’ll attempt to break it down in simple terms so you can understand what is happening. Don’t worry about the fancy scientific terms! I’m sure they were just made up to sound good!

    Getting Energy In: How Muscles Take Up Sugar Without Insulin

    One of the most important things your muscles need during exercise is energy, and they get a lot of that from glucose (sugar) in your blood.

    Normally, your body uses insulin to move glucose into your cells. However, during exercise, your muscles don’t need insulin to do this. The muscle contractions themselves trigger special sensors that open the doors (called GLUT4 transporters) to let glucose in.

    This process is controlled by molecules like AMPK, which acts a bit like a fuel gauge—when your energy levels drop, AMPK switches on and tells your body to pull in more glucose and start burning fat for fuel (Richter & Hargreaves, 2013; Hardie et al., 2012).

    This is one reason why exercise is such a powerful tool for people with insulin resistance or type 2 diabetes—it helps manage blood sugar even when insulin isn’t working properly.

    Building Muscle: How Lifting Weights Helps You Grow.

    When you lift weights or do resistance training, you’re putting stress on your muscles. This tension switches on a key growth signal called mTOR. Think of mTOR like a “go” button for muscle building—it tells your body to start using amino acids (the building blocks of protein) to repair and grow muscle fibres.

    This signal is stronger when you also eat protein especially leucine-rich foods like chicken, eggs, or Greek yogurt within a few hours of training (Phillips et al., 2009; Bodine et al., 2001).

    That’s why the combo of strength training and a protein-rich meal or shake is perfect for muscle growth and recovery.

    Endurance Training and Mitochondria: Boosting Your Body’s Energy Factories.

    If you’re doing cardio or endurance workouts (like running, cycling, or swimming), your muscles respond differently. They don’t grow bigger in the same way but they get better at using oxygen and making energy.

    This is thanks to a molecule called PGC-1α, which gets activated during long bouts of exercise. It helps your body build more mitochondria tiny energy-producing structures in your cells (Popov et al., 2015).

     More mitochondria = more energy = better stamina.

    A Little Bit of Inflammation Helps You Get Stronger.

    Exercise especially the kind that includes lowering weights slowly (eccentric movement) can cause tiny bits of muscle damage. That sounds bad, but it’s actually a good thing. It triggers a repair process that helps your muscles grow back stronger.

    One of the molecules involved here is IL-6, which your muscles release when they contract. IL-6 also helps with fat burning and sugar uptake during exercise (Pedersen & Febbraio, 2008).

    So a little muscle soreness is your body’s way of saying, “I’m adapting.”

    In a Nutshell

    When you move your body, your muscles are doing a lot more than you think:

    They pull in sugar from your blood without needing insulin.

    They use amino acids to repair and build new muscle.

    They build more energy factories to improve stamina

    They spark mild inflammation to kickstart recovery and growth

    Whether you’re working out for health, strength, or performance, these internal changes are why consistency matters. Your body adapts every time you train on the outside and inside.

    References

    Bodine, S.C. et al. (2001). Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertrophy. Nature Cell Biology, 3(11), 1014–1019. Hardie, D.G., Ross, F.A. & Hawley, S.A. (2012). AMPK: a nutrient and energy sensor that maintains energy homeostasis. Nature Reviews Molecular Cell Biology, 13(4), 251–262. Pedersen, B.K. & Febbraio, M.A. (2008). Muscle as an endocrine organ. Physiological Reviews, 88(4), 1379–1406. Phillips, S.M. et al. (2009). Resistance training increases muscle protein synthesis in humans. Journal of Applied Physiology, 106(1), 202–211. Popov, D.V. et al. (2015). PGC-1α: role in skeletal muscle and metabolic disease. Biochemistry (Moscow), 80(5), 617–628. Richter, E.A. & Hargreaves, M. (2013). Exercise, GLUT4 and glucose uptake. Physiological Reviews, 93(3), 993–1017.

  • Behaviour Change and Nutrition: The Key to Consistency

    Whether you’re aiming to build muscle, lose fat, or enhance performance, your nutrition habits are just as important as your training program. But sticking to a diet plan whether it’s a bulking phase, a cutting cycle, or performance nutrition can be harder than hitting a heavy squat. The real challenge isn’t knowing what to eat; it’s changing your behaviour to make it happen consistently.

    This is where behaviour change science comes in. Grounded in psychology, behaviour change strategies can help gym goers, athletes and well honestly, anyone! overcome common barriers like poor planning, low motivation, and decision fatigue turning good intentions into real results.

    Why Motivation Alone Isn’t Enough

    You might start a new meal plan feeling motivated and ready. But motivation fluctuates. To stay consistent long-term, you need more than willpower you need systems and strategies.

    According to the COM-B model, behaviour is driven by three things: Capability, Opportunity, and Motivation (Michie et al., 2011). In a gym context, this might look like:

    Capability: Do you have the cooking skills and nutrition knowledge? Opportunity: Is your environment helping or hindering your eating goals? Motivation: Are you clear on why you’re doing this?

    Addressing all three areas sets you up for long-term adherence not just short-term compliance.

    Habit Formation and Meal Consistency

    For athletes and recreational lifters, habit formation is key. The Health Action Process Approach (HAPA) highlights the difference between intention and action. You might plan to prep meals or hit your macros but without planning, tracking, and adjusting, those intentions often fall flat (Schwarzer, 2008).

    Using tools like MyFitnessPal (or other apps), food scales, and prep routines helps build consistency. Research shows that self-monitoring—tracking what you eat—is one of the most powerful predictors of success in fat loss and muscle gain (Chen et al., 2023).

    Digital Tools for Diet Adherence

    A 2023 meta-analysis confirmed that using nutrition tracking apps significantly improves dietary behaviours and outcomes in people aiming to lose fat or gain lean mass (Chen et al., 2023). These tools don’t just count calories they give real-time feedback, help you spot trends, and reinforce accountability.

    Other behaviour change techniques (BCTs) proven to support gym-related goals include:

    SMART goal-setting (Specific, Measurable, Achievable, Relevant, Time-bound)

    If then planning (e.g., “If I get hungry post-workout, then I’ll have a protein shake”)

    Social support (training partners or online communities)

    Why Most Meal Plans Fail (And How to Fix It)

    Many people fall off their meal plans not because they’re “lazy” or “undisciplined,” but because their approach doesn’t match their lifestyle or values. According to the Theory of Planned Behaviour (TPB), intentions alone aren’t enough people must also believe they have control over their environment and the ability to follow through (Ajzen, 1991).

    That’s why environmental restructuring like prepping meals in advance, keeping snacks out of sight, or having protein options ready post-training is critical. Your environment should make the right choice the easy choice.

    The Bigger Picture: Stress, Sleep, and Social Support

    Behaviour change science also reminds us that diet doesn’t happen in isolation. Poor sleep, stress, or a lack of social support can derail even the best plan. The Science of Behavior Change (SOBC) program by NIH highlights how self-regulation, stress management, and habit loops can be modified to enhance results (NIH, 2023).

    In other words, you don’t need to grind harder you need to train smarter, eat smarter, and structure your environment and mindset for success.

    Conclusion

    If you’ve ever struggled to stay consistent with your nutrition while training hard, you’re not alone and you’re not lacking discipline. You’re just missing the behaviour change strategies that align your habits with your goals.

    By applying science-based models like COM-B, HAPA, and TPB, and using tools like tracking apps, habit systems, and structured planning, you can finally bridge the gap between training and nutrition and unlock your full potential in the gym.

    If you want structured support to improve nutrition behaviour change and long term performance, get in touch

    Contact me

    References

    Ajzen, I., 1991. The theory of planned behavior. Organizational Behavior and Human Decision Processes, 50(2), pp.179–211.

    Chen, J., Cade, J.E. and Allman-Farinelli, M., 2023. The effectiveness of nutrition apps in improving dietary behaviours and health outcomes: a systematic review and meta-analysis. Public Health Nutrition, 26(1), pp.1–12.

    Greaves, C.J., Sheppard, K.E., Abraham, C., Hardeman, W., Roden, M., Evans, P.H. and Schwarz, P., 2011. Systematic review of reviews of intervention components associated with increased effectiveness in dietary and physical activity interventions. BMC Public Health, 11(1), p.119.

    Lee, R.M., Fischer, C., Caballero, P., and Andersson, E., 2022. Behaviour change nutrition interventions and their effectiveness: a systematic review of global public health outcomes. PLOS Global Public Health, 2(9), p.e0000401.

    Michie, S., Atkins, L., and West, R., 2014. The Behaviour Change Wheel: A Guide to Designing Interventions. London: Silverback Publishing.

    Michie, S., van Stralen, M.M. and West, R., 2011. The behaviour change wheel: A new method for characterising and designing behaviour change interventions. Implementation Science, 6(1), p.42.

    NIH Common Fund, 2023. Science of Behavior Change (SOBC). [online] Available at: https://commonfund.nih.gov/science-behavior-change-sobc [Accessed 18 May 2025].

    Schwarzer, R., 2008. Modeling health behavior change: How to predict and modify the adoption and maintenance of health behaviors. Applied Psychology, 57(1), pp.1–29.

  • Fuelling for the Finish Line: Nutrition Strategies for Marathon Success

    Running a marathon is as much a nutritional challenge as it is a physical one. Whether you’re a first-time runner or a seasoned athlete, your ability to complete 26.2 miles strongly depends on your nutrition before, during, and after the event. Scientific evidence supports targeted strategies like carbohydrate loading, glycogen sparing, optimal hydration, and post-race recovery to enhance performance and reduce fatigue. Here’s how to fuel your body like a pro.

    1. Carbohydrate Loading: Topping Up Glycogen Stores

    Carbohydrate loading is a well-established strategy used by endurance athletes to maximise glycogen storage in muscles. Glycogen is the primary fuel for prolonged moderate-to-high intensity exercise, and depletion is closely associated with fatigue and “hitting the wall” (Burke et al., 2011).

    Traditionally, athletes would taper their training while increasing carbohydrate intake to 8–12 g/kg of body weight per day in the final 2–3 days before the race (Jeukendrup & Killer, 2010). This method has been shown to improve time to exhaustion and performance in events lasting longer than 90 minutes.

    Practical tip: A 70 kg runner should aim for around 560–840g of carbohydrates per day in the 48 hours before the race. Choose high-GI foods like white rice, pasta, bananas, and sports drinks to maximise uptake.

    High-carb meal plan examples:

    • Breakfast: 2 large bagels with honey, banana, glass of orange juice (approx. 120g carbs)
    • Lunch: White pasta with tomato sauce and lean chicken, 2 slices of garlic bread, fruit smoothie (approx. 150g carbs)
    • Snacks: Rice cakes with jam, energy bars, dried mango
    • Dinner: Basmati rice with sweet potato curry, naan bread, apple crumble with custard (approx. 180g carbs)

    2. Glycogen Sparing: Training and Fueling Smarter

    Glycogen sparing refers to the body’s ability to delay the use of glycogen by increasing the use of fat as a fuel source. Training adaptations such as long runs at a lower intensity, fasted-state training, and incorporating medium-chain triglycerides (MCTs) have been explored to encourage this shift (Spriet, 2014).

    While some athletes use “train low” strategies (training with low carbohydrate availability), this should be approached with caution, as performance benefits are mixed and it may impair high-intensity training capacity (Impey et al., 2016).

    Practical tip: Including some lower-carb, aerobic base runs in your training plan may help improve fat oxidation capacity—but don’t sacrifice carbs during race week or high-intensity sessions.

    Food tips for fat-adapted sessions:

    • Train in the morning before breakfast (fasted cardio)
    • Small pre-run coffee (caffeine enhances fat oxidation—Spriet, 2014)
    • Post-run meal should include balanced carbs and protein: e.g. scrambled eggs, oats with berries, Greek yogurt.

    3. Race Day Nutrition: Fuelling Every Mile

    Pre-Race Breakfast (2.5–3 hours before)

    Should be high-carb, low-fat, moderate protein, and low in fibre.

    Examples:

    • 2 slices of white toast with jam + banana + isotonic sports drink (60–80g carbs)
    • Porridge made with milk + honey + raisins + small coffee
    • White rice with scrambled eggs and soy sauce (for savoury eaters)

    Avoid: High-fat meals (e.g. bacon, croissants), high-fibre cereals (e.g. bran flakes), or spicy foods.

    4. During the Race: Carbohydrate and Fluid Strategies

    To maintain blood glucose and delay fatigue, carbohydrate intake during the marathon is crucial. The recommended intake is 30–60g of carbohydrates per hour, and up to 90g/hour may be tolerated when multiple transportable carbohydrates (e.g., glucose + fructose) are consumed (Jeukendrup, 2014).

    Hydration is equally important. Dehydration exceeding 2% of body weight can impair performance, but overhydration may cause hyponatremia. The goal is to drink to thirst, ideally using sports drinks that supply both carbohydrates and electrolytes (Sawka et al., 2007).

    Strategy:

    • Start hydrated (urine should be pale yellow pre-race)
    • Drink small sips at water stations
    • Use electrolyte drinks if sweating heavily or conditions are hot

    Drink examples:

    • SIS GO Electrolyte
    • Nuun tablets in 500ml water
    • Coconut water with a pinch of salt and honey (DIY)

    Practical tip: Use race rehearsals to test your nutrition strategy. Opt for gels, chews, or isotonic drinks that deliver glucose and electrolytes without causing GI distress.

    5. Caffeine: A Legal Performance Booster

    Caffeine is a well-supported ergogenic aid that can improve endurance performance by reducing perceived exertion and enhancing fat oxidation (Spriet, 2014). Doses of 3–6 mg/kg body weight, consumed ~60 minutes before exercise, are considered effective.

    Food examples:

    • 1 strong coffee (~100–150mg caffeine)
    • Caffeinated gel (e.g. 75mg per gel – check label)
    • Matcha green tea shot or caffeine tablets (with caution)

    Practical tip: A 70 kg athlete may benefit from 210–420 mg of caffeine before or during the race—but individual tolerance varies, so trial it in training first. Caution: Too much may cause jitters or GI upset.

    6. Post-Marathon Recovery: Rehydrate, Rebuild, Replenish

    Recovery nutrition should focus on the three R’s:

    • Rehydrate: Replace lost fluids with water and electrolytes.
    • Replenish: Consume carbohydrates (~1.0–1.2 g/kg/hour for the first 4 hours) to restore glycogen.
    • Rebuild: Include 20–25g of high-quality protein to stimulate muscle repair (Thomas et al., 2016).

    Recovery meal/snack ideas:

    Quick snack: Chocolate milk + flapjack or sports recovery bar

    Smoothie: Banana, oats, whey protein, almond butter, milk (60g carbs, 25g protein)

    Post-race meal: Chicken wrap with hummus + sweet potato fries + fruit yogurt

    References

    • Burke, L. M., Hawley, J. A., Wong, S. H. S., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17–S27.
    • Impey, S. G., Hearris, M. A., Hammond, K. M., Bartlett, J. D., Louis, J., Close, G. L., & Morton, J. P. (2016). Fuel for the work required: a theoretical framework for carbohydrate periodization and the glycogen threshold hypothesis. Sports Medicine, 48(5), 1031–1048.
    • Jeukendrup, A. E., & Killer, S. C. (2010). The myths surrounding pre-exercise carbohydrate feeding. International Journal of Sport Nutrition and Exercise Metabolism, 20(1), 1–7.
    • Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(Suppl 1), S25–S33.
    • Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377–390.
    • Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports Medicine, 44(2), 175–184.
    • Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.

  • Citrulline Malate and Performance: The Science Behind the Pump

    By Chris Clayton, PhD, SENr, Performance Nutritionist.

    As a performance nutritionist, I’ve worked with athletes across disciplines cycling, boxing, MMA, and football. One supplement I consistently see delivering results, especially in high-intensity and strength focused training, is citrulline malate. Unlike many so-called “pre-workout” compounds, this one stands up to scrutiny. So let’s take a deep dive into what citrulline malate is, how it works, and what the science really says about its impact on performance.

    What Is Citrulline Malate?

    Citrulline malate is a combination of two compounds:

    L-Citrulline: A non-essential amino acid that’s a precursor to L-arginine. It’s more effective than direct arginine supplementation at boosting nitric oxide (NO) levels due to better absorption and bioavailability. Malate (Malic Acid): A key intermediate in the tricarboxylic acid (TCA) cycle, also known as the Krebs cycle, which plays a central role in energy production.

    Together, this combo supports both anaerobic and aerobic performance by enhancing blood flow, buffering fatigue, and improving energy efficiency.

    Mechanisms of Action: How It Works

    Here’s how citrulline malate contributes to performance:

    Nitric Oxide Boost via Arginine Pathway: Supplementing with citrulline increases plasma L-arginine and nitric oxide more effectively than arginine itself (Schwedhelm et al., 2008). Higher NO levels result in vasodilation, which increases oxygen and nutrient delivery to working muscles, improving endurance and reducing fatigue. Ammonia and Lactate Clearance: Citrulline helps detoxify ammonia through the urea cycle, delaying the onset of fatigue (Sureda et al., 2010). This is particularly important during high-volume resistance training or repeated sprint bouts. Enhanced ATP Production via Malate: Malate supports mitochondrial energy production. It facilitates the regeneration of NAD+, a coenzyme essential for ATP generation, especially under aerobic conditions.

    What the Research Says

    1. Strength and Resistance Training

    Pérez-Guisado & Jakeman (2010): In this double-blind, placebo-controlled study, 8g of citrulline malate taken 1 hour before upper-body resistance training significantly increased the number of repetitions completed (by ~52.92%) and reduced muscle soreness at 24 and 48 hours post-training. Wax et al. (2015): Male subjects performing leg resistance training saw improved repetitions and reduced fatigue when supplemented with 8g of citrulline malate. This confirmed earlier findings and suggested a strong role in muscular endurance.

    2. Endurance Performance

    Bailey et al. (2015): A 6g dose of citrulline increased plasma nitrate and nitrite, improved VO2 kinetics, and reduced oxygen cost during moderate-intensity cycling. This means athletes required less oxygen to perform the same amount of work an efficiency gain that matters in endurance sports. Glenn et al. (2016): In this study on recreationally active males, a single 8g dose improved cycling time to exhaustion and reduced ratings of perceived exertion (RPE). Athletes felt they were working less hard to achieve the same output.

    3. Recovery and Muscle Soreness

    Gonzalez et al. (2018): Citrulline supplementation post-exercise improved blood flow and reduced delayed onset muscle soreness (DOMS), likely due to enhanced nutrient delivery and waste clearance during recovery phases.

    Practical Recommendations: How I Use It with Athletes

    Here’s how I typically program citrulline malate use:

    Dosage: 6–8g taken 30–60 minutes before training. This is the most evidence-backed range. Form: Powdered form is ideal, either standalone or in a pre-workout blend without excessive stimulants. Many commercial pre-workouts under-dose citrulline, so check labels carefully. Timing: Take on an empty stomach pre-training for better absorption. For high-volume training blocks or tournaments, some athletes use it daily for a more sustained effect on recovery. Cycling: While not strictly necessary, I may cycle usage (e.g., 5 days on, 2 days off) during off-season periods or lower training loads, simply to match need and avoid unnecessary supplementation.

    Safety and Side Effects

    Citrulline malate has a strong safety profile. No serious adverse effects have been reported at doses up to 10g per day. It’s stimulant-free, making it a good option for athletes training in the evening or those sensitive to caffeine. Minor side effects like stomach discomfort can occur in some people, particularly at higher doses, but these are rare.

    Final Thoughts

    From the lab to the gym floor, citrulline malate has earned its place as one of the few supplements that actually does what it claims. Whether you’re a strength athlete looking to grind out extra reps, a cyclist chasing improved endurance, or a combat sport athlete managing high training volumes, citrulline malate can offer a genuine performance boost.

    Just like any supplement, it works best when it’s built on a foundation of good nutrition, sleep, and recovery. But if you’re looking for a scientifically supported edge, this one’s worth considering.

    This is a good option that is informed sport so you can be sure it is free from banned substances

    Applied Nutrition Citrulline Malate 2:1

    Key References:

    Pérez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 24(5), 1215–1222. Wax, B., et al. (2015). Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise. European Journal of Sport Science, 15(1), 45–52. Bailey, S. J., et al. (2015). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology, 107(4), 1144–1155. Glenn, J. M., et al. (2016). Acute citrulline malate supplementation improves cycling time trial performance in trained cyclists. Journal of Strength and Conditioning Research, 30(4), 1097–1103. Sureda, A., et al. (2010). L-Citrulline-malate influence over branched chain amino acid utilization during exercise. European Journal of Applied Physiology, 110(2), 341–351. Gonzalez, A. M., et al. (2018). Effects of citrulline supplementation on exercise performance in humans: A review of the current literature. Journal of Strength and Conditioning Research, 32(2), 385–391.

  • What Is the Glycaemic Index (GI) and How Can It Support Fuelling and Recovery in Football?

    As a performance nutritionist, I’ve worked with athletes from a range of sports, footballers, in particular, often benefit from understanding how different types of carbohydrates impact energy and recovery.

    One of the most valuable tools we use to tailor fuelling strategies is the Glycaemic Index (GI). It’s not about “good carbs vs bad carbs”—it’s about timing the right carbs for the right purpose, whether that’s to fuel a match, sustain energy through 90 minutes, or recover effectively for the next session.

    What Is the Glycaemic Index?

    The Glycaemic Index is a ranking system (0–100) that tells us how quickly carbohydrate-rich foods raise blood glucose (sugar) levels.

    • High GI foods (GI 70–100) are quickly digested and absorbed causing a rapid rise in blood sugar.
    • Low GI foods (GI 55 or less) break down more slowly, providing a gradual release of energy.

    The reference point is either glucose (GI = 100) or white bread.

    Why Does GI Matter for Football?

    Football is a high-intensity, intermittent sport players sprint, jog, walk, and accelerate over a 90-minute game. That means they rely heavily on muscle glycogen, the body’s stored carbohydrate.

    By using GI strategically, we can:

    • Maximise energy availability before matches
    • Sustain energy throughout the game
    • Accelerate recovery for the next match or training session

    Timing Matters: Pre-Match, Half-Time, and Post-Match

    Let’s walk through a real-world example of how I’ve applied this with a professional footballer.

    Real World Example: Match Day Nutrition Using GI

    Player profile:

    • 26-year-old professional central midfielder
    • Saturday 3:00 PM kick-off
    • Wants to optimise energy levels and reduce post-match fatigue

    24–36 Hours Before: Carb Loading with Mixed GI

    We start building glycogen stores the day before the match with moderate and low GI carbs:

    • Banana and cinnamon overnight oats (Breakfast)
    • Rivita low fat cheese and cucumber (Snack)
    • Sweet and Sour Chicken with brown rice (Lunch)
    • Greek yogurt with mixed fruit melody (Snack)
    • Wholemeal pasta Arrabiata (Evening Meal)
    • Frequent meals every 2–3 hours

    This ensures high muscle glycogen stores heading into the game.

    Match Day: 3-4 Hours Pre-Kickoff: Low to Moderate GI Focus

    Pre-match meal at 11:30 AM
    We want sustained energy release and to avoid any GI distress or energy crash.

    Example meal:

    • Grilled chicken breast (tomato & Herb Sauce)
    • Basmati rice (moderate GI)
    • Steamed carrots
    • A drizzle of olive oil
    • Small banana or half a fruit smoothie

    This combo provides around 100g carbs and some lean protein, with low fat and fibre to support digestion.

    60–90 Minutes Pre-Kick off: Higher GI for Top-Up

    Now we shift to easily digestible, higher GI carbs to top up blood glucose before kick-off.

    Options we’ve used:

    Some players prefer caffeine here like drinks or gum depending on individual tolerance.

    Half-Time: Maintain Energy with High GI

    During matches, digestion is limited, so we use quick-release carbs in liquid or easily digestible form.

    Typical options:

    This helps delay fatigue and support second-half performance, especially in high-tempo games.

    Post-Match (0–60 Minutes): Rapid Recovery with High GI

    Recovery starts the minute the final whistle blows. The goal is to replenish glycogen quickly and kick-start muscle repair.

    Example post-match recovery snack:

    • Recovery shake with 1.2g/kg body weight of carbs and 20–25g whey protein
    • Katsu Chicken curry with white rice 0–2 hours post-match
    • Fruit juice & white bread sandwich to boost GI 3-4 hours post game

    This strategy is even more crucial when there’s another match within 48–72 hours (e.g., midweek fixtures).

    Summary: How to Use GI in Football

    TimingGI TypeExample Foods
    24–36 hrs beforeMixed GIPasta, oats, potatoes, fruit
    3–4 hrs before matchLow/Moderate GIBasmati rice, sweet potato, wholemeal bread
    1 hr before matchHigh GIWhite bagel, jam, banana, sports drink
    Half-timeHigh GIJelly sweets, energy gels, isotonic drinks
    Post-match (0–1 hr)High GI + ProteinRecovery shake, white rice, fruit juice

    Final Thoughts

    The Glycaemic Index is a powerful tool not to label foods as good or bad but to optimise timing and function. For footballers, matching GI to training and match demands can support:

    • Better energy availability
    • Reduced risk of mid-game fatigue
    • Faster recovery between sessions or fixtures

    If you’re a footballer (or work with one) and want to refine your fuelling strategy, don’t hesitate to reach out. Nutrition is one of the most effective and overlooked ways to elevate performance.

  • Whey vs. Plant Protein for Muscle Growth: Which Wins?

    Whether you’re new to resistance training or a seasoned lifter, you’ve probably asked yourself this question: Should I go with whey or plant-based protein to build muscle? With so many options lining the shelves, it can be hard to know which one truly delivers when it comes to gains.

    In this post, I’ll break down the differences between whey and plant-based protein using the latest research, and help you decide which one fits your goals best. Plus, I’ll link a few good options you can check out for yourself.

    Whey Protein: Fast, Complete, and Proven

    Whey protein comes from milk and is widely regarded as the “gold standard” for muscle growth. It’s a complete protein, meaning it contains all nine essential amino acids, and it’s particularly rich in leucine one of the most important amino acids for triggering muscle protein synthesis (Tang et al., 2009).

    Because it’s rapidly digested and absorbed, whey is ideal for post-workout recovery. Numerous studies have shown that whey protein is highly effective for increasing muscle mass when combined with resistance training (Phillips et al., 2009).

    Pros:

    • High in leucine

    • Fast digestion

    • Strong evidence base

    • Often more affordable per gram of protein

    Cons:

    • Contains dairy—may cause issues for those with lactose intolerance

    • Not suitable for vegans

    Plant-Based Protein: Cleaner, Greener, and Surprisingly Effective

    Plant proteins are derived from peas, rice, soy, hemp, and other plant sources. On their own, some of these can be lower in certain essential amino acids, but when blended (like pea + rice), they can provide a complete protein profile.

    Recent research (Monteyne et al., 2023) has shown that when plant-based proteins are matched for leucine content, they can stimulate muscle protein synthesis just as effectively as whey.

    A systematic review by Mariotti and Gardner (2024) further supports this, concluding that plant-based proteins, when consumed in sufficient quantities and combinations, can support muscle gains comparable to animal-based proteins.

    Pros:

    • Suitable for vegans and those with dairy intolerance

    • Lower environmental impact

    • Often easier to digest for sensitive stomachs

    Cons:

    • Usually requires slightly more to match leucine levels

    • Some products can be gritty or chalky in texture

    How Do They Compare?

    When it comes to building muscle, both whey and plant-based proteins can do the job but they differ in a few key ways:

    • Amino Acid Profile:

    Whey protein naturally contains all nine essential amino acids, with a high leucine content that makes it especially effective for stimulating muscle growth. Most plant-based proteins, unless blended (like pea and rice), may lack one or more essential amino acids. However, many modern formulas are now fortified or combined to offer a complete profile.

    • Digestion Speed:

    Whey is rapidly digested, making it a great option for post-workout recovery. Plant proteins tend to digest more slowly, which can be beneficial for sustained satiety, though not quite as ideal immediately after training.

    • Muscle-Building Evidence:

    Whey is backed by decades of research supporting its role in increasing lean muscle mass. Plant proteins are catching up, with newer studies showing that, when properly formulated and consumed in adequate amounts, they can support similar gains.

    • Diet Compatibility:

    Whey comes from milk, so it’s not suitable for vegans or those with lactose intolerance. Plant-based proteins, on the other hand, are dairy-free, vegan-friendly, and often easier on the stomach.

    • Sustainability:

    Plant proteins generally have a lower environmental impact, making them a more sustainable choice for those who are eco-conscious.

    In short: Whey is a reliable, fast-acting option with a robust track record. Plant protein is a solid alternative especially when blended and thoughtfully formulated with added benefits for dietary inclusivity and sustainability

    Top Picks

    Whey Protein:

    • Optimum Nutrition Gold Standard Whey

    Plant-Based Protein:

    • Optimum Nutrition Gold Standard 100% Plant

    So… Which One Wins?

    Honestly? It depends on your lifestyle, preferences, and dietary needs.

    • If you’re not vegan and want fast absorption with a strong evidence base, whey is a fantastic option.

    • If you follow a plant-based diet or want a more eco-conscious choice, plant protein especially in blended or fortified forms is a powerful alternative.

    The key to building muscle isn’t just what protein you use, but how consistently you train, recover, and eat to support your goals

    References

    • Mariotti, F. & Gardner, C.D., 2024. Dietary Protein and Muscle Health: Plant versus Animal Protein. Nutrition Reviews.

    • Monteyne, A.J. et al., 2023. Leucine-enriched plant protein stimulates muscle protein synthesis similarly to whey protein in young men. Current Developments in Nutrition.

    • Phillips, S.M., Tang, J.E. & Moore, D.R., 2009. Milk- and soy-based protein and muscle protein synthesis in young and elderly persons. Journal of the American College of Nutrition.

    • Tang, J.E. et al., 2009. Whey vs. casein protein post-exercise. Journal of Applied Physiology.

    • Watson, T.A. et al., 2024. Protein and amino acid adequacy in UK vegans. Journal of Human Nutrition and Dietetics (in press).

    • Wolfe, R.R., 2017. BCAAs and muscle protein synthesis. Journal of the International Society of Sports Nutrition

  • The Foundations of Performance Nutrition: Why Timing, Type, and Total Matter

    When it comes to enhancing performance whether in sport, exercise, or day-to-day energy demands nutrition is far more than just “eating healthy.” It’s a science-driven approach that focuses on fuelling the body in a strategic way to optimise energy, recovery, strength, and endurance. At the core of performance nutrition lies three crucial pillars: timing, type, and total intake. When these elements are aligned, they create a powerful framework to support physical performance and recovery. Let’s break each of these down.

    1. Timing: When You Eat Matters

    Nutrient timing is all about when you eat in relation to training or activity. Eating the right foods at the right times can enhance energy availability, reduce fatigue, and accelerate recovery.

    Pre-training: Fuel up with a mix of carbohydrates and a small amount of protein 1–3 hours before exercise to ensure glycogen stores are topped up and muscles are primed. During training: For longer sessions (especially over 60–90 minutes), intra-workout nutrition like simple carbs and fluids can help maintain energy and hydration. Post-training: Recovery nutrition is vital. Consuming carbs and protein within 30–60 minutes post-exercise helps replenish glycogen stores and kickstarts muscle repair.

    Ignoring nutrient timing can lead to under-fuelling, sluggish sessions, and prolonged recovery.

    2. Type: What You Eat Matters

    All calories are not created equal especially when it comes to performance. The type of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) you consume plays a major role in how your body performs.

    Carbohydrates are the body’s preferred source of energy during high-intensity activity. Think whole grains, fruits, starchy veg, and sports-specific fuel like energy gels when needed. Protein is essential for muscle repair, growth, and overall recovery. Aim for lean protein sources like poultry, eggs, dairy, legumes, and plant-based alternatives. Fats, while often overlooked, are key for long-lasting energy and hormone function especially in endurance athletes. Prioritise healthy fats like avocado, nuts, seeds, and oily fish. Hydration and electrolytes are just as important as food without them, energy and focus can quickly drop.

    Matching the type of food to your activity and goals helps the body perform efficiently and recover faster.

    3. Total: How Much You Eat Matters

    Even with perfect timing and the right types of food, performance can still suffer if you’re under-fuelling or over-fuelling. Your total intake the quantity of calories and nutrients needs to align with your energy output and individual goals.

    Under-eating can lead to low energy availability, poor recovery, fatigue, and increased injury risk. Over-eating may cause sluggishness, weight gain, and reduced performance in sports that require speed or agility. Individual needs vary depending on training intensity, frequency, body composition goals, and metabolic rate there’s no one-size-fits-all.

    Working with a nutritionist or using tracking tools can help athletes find the sweet spot that meets their specific energy demands.

    Final Thoughts: The Big Picture

    Performance nutrition isn’t just about what you eat it’s a strategic combination of when, what, and how much you eat. These three pillars timing, type, and total are the backbone of effective fuelling for performance. Whether you’re training for a marathon, lifting heavy in the gym, or simply looking to feel more energised and focused in your daily life, getting these fundamentals right is essential.

    By fine-tuning these elements, you’re not just eating you’re fuelling with purpose.