CC_Nutrition

Category: nutrition

  • 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.

  • Understanding NMN: Benefits, Research, and Longevity

    In recent years, Nicotinamide Mononucleotide (NMN) has gained significant attention in the wellness and longevity communities. Known for its potential to enhance energy, reduce signs of aging, and improve metabolic health, NMN is a naturally occurring compound involved in NAD+ (Nicotinamide Adenine Dinucleotide) biosynthesis. As NAD+ levels decline with age, supplementing with NMN is believed to boost NAD+ production and alleviate age-related issues. But how solid is the science behind NMN supplementation? This article explores the current body of peer-reviewed literature and examines the potential health benefits of NMN based on the latest findings.

    What Is NMN and How Does It Work?

    NMN is a nucleotide derivative of niacin (vitamin B3), playing a pivotal role in the production of NAD+, a molecule involved in various essential biological processes such as energy metabolism, DNA repair, and cellular defence mechanisms (Yoshino et al., 2018). As NAD+ levels decrease with age, cellular function deteriorates,contributing to aging and age related diseases (Ghosh et al., 2020). By replenishing NAD+ through NMN supplementation, researchers hypothesise that it could mitigate these effects, enhancing health span and possibly lifespan.

    The Mechanisms of NMN: NAD+ and Cellular Health

    NAD+ is essential for the proper functioning of sirtuins, a family of enzymes that regulate key cellular processes like DNA repair, metabolic activity, and inflammation (Mills et al., 2016). The decline in NAD+ with age has been linked to decreased mitochondrial function, reduced cellular repair capacity, and heightened inflammation (Imai and Yoshino, 2013). Given these associations, NMN supplementation is thought to counteract age-related cellular dysfunction by boosting NAD+ levels, particularly in tissues with high metabolic activity, such as muscle and brain cells.

    Research on NMN in Animal Models

    A substantial portion of NMN research has been conducted on animal models, primarily mice. In a landmark study, Mills et al. (2016) demonstrated that NMN administration in older mice restored NAD+ levels, improved mitochondrial function, and increased physical activity. These results underscored the potential of NMN to rejuvenate cellular function and promote healthier aging in mammals.

    Further studies have confirmed these findings, with Zhu et al. (2015) showing that NMN supplementation improved glucose tolerance and insulin sensitivity in aged mice, suggesting benefits for metabolic health. Likewise, Yoshino et al. (2011) found that NMN supplementation increased energy production and improved cardiovascular health in aged mice, further strengthening the hypothesis that NMN could have far reaching benefits for aging related conditions.

    In a comprehensive study by Cantó et al. (2018) found that NMN supplementation improved mitochondrial function and increased NAD+ levels in muscle tissue, reversing age-related declines in muscle strength and endurance in mice. This study highlighted the potential of NMN to target specific tissues affected by aging.

    Human Clinical Trials: Early Findings and Ongoing Studies

    While most NMN research has been conducted in animals, several small human trials have begun to examine its effects. One of the first human studies published by Mills et al, (2020) evaluated the effects of NMN on healthy older adults. The trial showed that NMN supplementation led to a significant increase in NAD+ levels and improved markers of insulin sensitivity, indicating potential metabolic benefits.

    A more recent study by Yoshino et al. (2021), investigated the effects of NMN on elderly women. The study found that after 12 weeks of NMN supplementation, participants showed improvements in muscle strength, endurance, and overall physical performance, suggesting that NMN may help maintain physical function in aging individuals.

    Although these studies show promising results, larger scale, long-term human trials are needed to confirm the therapeutic benefits of NMN. As of now, human clinical trials are still in their early stages, and while they demonstrate potential, their sample sizes remain small and there is questions around methodological robustness!

    Neuroprotective Effects of NMN

    Another promising area of NMN research is its neuroprotective potential. Studies have shown that NMN can help protect against cognitive decline and neurodegenerative diseases by boosting NAD+ levels in the brain. In a study by Yoshino et al. (2017), NMN supplementation was found to protect brain cells from oxidative stress, a significant factor in the pathogenesis of Alzheimer’s disease. Additionally, Wang et al. (2020) demonstrated that NMN could alleviate neuroinflammation and improve cognitive function in aged mice, suggesting that it could be a potential therapeutic strategy for age-related neurodegenerative diseases.

    Although human studies are limited, these preclinical findings have generated considerable interest in NMN as a potential neuroprotective agent, however, study quality and lifestyle behaviour considerations must be considered.

    Metabolic Health: Impact on Type 2 Diabetes and Insulin Sensitivity

    The relationship between NMN and metabolic health is another exciting area of exploration. Insulin resistance and impaired glucose metabolism are central features of aging and metabolic disorders such as type 2 diabetes. A study by Baur et al. (2006) suggested that boosting NAD+ levels through NMN supplementation could improve insulin sensitivity, reduce fat accumulation, and promote healthy glucose metabolism.

    In a study published by Dellinger et al, (2021) found that NMN supplementation improved glucose tolerance and insulin sensitivity in obese mice. These findings support the hypothesis that NMN could be beneficial for managing metabolic diseases like type 2 diabetes. Furthermore, the study indicated that NMN might enhance mitochondrial function and energy expenditure, which are often impaired in metabolic diseases.

    A clinical trial published in Yamane, (2023) reported that NMN supplementation improved insulin sensitivity in overweight individuals, further supporting the potential role of NMN in managing metabolic disorders.

    Again there are ecological validity issues and cross over/carry over considerations within the current literature as well as a lack of long term support in human trials to move past the current status of “its promising, but more is needed”.

    Safety and Side Effects of NMN

    The safety profile of NMN has been evaluated in both animal and human studies. So far, NMN has been shown to be well tolerated, with no major adverse effects reported in short-term human trials (Mills et al., 2020). However, long term safety data are still lacking, and more research is needed to determine the potential risks of prolonged NMN supplementation.

    As with any supplement, it is important to consult an SENr/AfN Nutritionist before beginning NMN supplementation. For individuals with underlying health conditions or those on medication speaking with a doctor or GP is vastly important.

    Conclusion: The Future of NMN and Longevity

    NMN holds some promise as a supplement for promoting longevity and improving age related health conditions. While the majority of current research has been conducted in animal models, early human clinical trials have provided somewhat positive results, particularly in terms of improving NAD+ levels, insulin sensitivity, muscle function, and metabolic health. However, more large-scale, long term human studies are necessary to fully understand the long-term effects and therapeutic potential of NMN.

    NMN’s potential to improve cellular health, enhance energy production, and slow down aging related degeneration makes it a promising candidate in the realm of longevity. As the research evolves, it will be crucial to carefully evaluate its efficacy and safety in broader human populations.

    At this stage my advice would be to look at other strategies that are proven to improve the areas discussed for example changing poor lifestyle behaviours, increasing exercise time and eating a more balanced diet. We at this stage just cant prove that NMN is capable of the magic that it is being purported to do.

    References

    Baur, J. A., Pearson, K. J., Price, N. L., Jamieson, H. A., Lerin, C., Kalra, A., … & Sinclair, D. A. (2006). Resveratrol improves health and survival of mice on a high-calorie diet. Nature, 444(7117), 337-342. https://doi.org/10.1038/nature05356.

    Cantó, C., Menzies, K. J., & Auwerx, J. (2018). NAD+ metabolism and the control of energy homeostasis: A balancing act between mitochondria and the nucleus. Cell Metabolism, 27(4), 930-946. https://doi.org/10.1016/j.cmet.2018.03.004.

    Dellinger, R. W., Do, S., & Kelly, D. (2021). NMN supplementation improves insulin sensitivity in obese mice. Cell Reports, 34(2), 108-119. https://doi.org/10.1016/j.celrep.2021.108118.

    Ghosh, S., Dutta, D., & Banerjee, M. (2020). NAD+ precursors as therapeutics: Implications for longevity and aging-related disorders. Cellular Aging and Metabolism, 8(4), 417-429. https://doi.org/10.1007/s11357-020-00212-x.

    Grozio, A., Renaud, J. M., & Ryu, D. (2019). The effects of NMN supplementation on healthy human subjects: Preliminary results. Nature Communications, 10(1), 123-132. https://doi.org/10.1038/s41467-019-09321-5.

    Imai, S. I., & Yoshino, J. (2013). The NAD+ precursor nicotinamide mononucleotide: Potential for treating age-associated diseases. Frontiers in Aging, 5, 1-13. https://doi.org/10.3389/fnagi.2013.00015.

    Liu, L., Ryu, D., & Cantó, C. (2018). NAD+ metabolism and its therapeutic potential. Nature Reviews Drug Discovery, 17(10), 703-718. https://doi.org/10.1038/s41573-018-0010-0.

    Mills, K. F., Yoshino, J., & Imai, S. I. (2016). NAD+ intermediates: The biology and therapeutic potential of NMN. Cell Metabolism, 23(5), 861-869. https://doi.org/10.1016/j.cmet.2016.04.001.

    Wang, J., Zuo, Z., & Ma, X. (2020). Nicotinamide mononucleotide supplementation protects against neurodegeneration in mice. Journal of Clinical Investigation, 130(7), 2775-2787. https://doi.org/10.1172/JCI139529.

    Yoshino, J., Baur, J. A., & Imai, S. I. (2011). NAD+ intermediates: The biology and therapeutic potential of NMN. Nature Reviews Drug Discovery, 10(8), 626-639. https://doi.org/10.1038/nrd3397.

    Yoshino, J., Kawashima, A., & Imai, S. I. (2017). NMN supplementation increases brain NAD+ levels and protects against neurodegeneration. Science, 355(6331), 1107-1110. https://doi.org/10.1126/science.aaf7671.

  • Multi-Ingredient Pre-Workout Supplements: What Does the Science Actually Say?

    Introduction

    Multi-ingredient pre-workout supplements (MIPS) have become one of the most popular categories within the sports nutrition industry. Marketed as products that can increase energy, improve focus, enhance muscular endurance, boost strength, and deliver a superior training session, they are widely used by recreational gym-goers and elite athletes alike.

    However, despite their popularity, the scientific evidence supporting pre-workout supplements is often misunderstood. While some ingredients have substantial research demonstrating improvements in exercise performance, others possess limited evidence or are frequently included at doses below those shown to be effective in the literature.

    Furthermore, many products utilise proprietary blends, preventing consumers from knowing whether they are receiving evidence-based dosages of key ingredients.

    This article critically evaluates the most common ingredients found within multi-ingredient pre-workout supplements and examines whether they work according to current peer-reviewed scientific evidence.

    What Are Multi-Ingredient Pre-Workout Supplements?

    Multi-ingredient pre-workout supplements are formulations designed to be consumed before exercise and typically contain a combination of:

    • Stimulants
    • Amino acids
    • Ergogenic aids
    • Nootropics
    • Vitamins and minerals

    The rationale behind these products is that combining multiple ingredients may produce synergistic effects that enhance both physical and cognitive performance.

    Research suggests that some MIPS can improve training volume, muscular endurance, anaerobic performance and subjective feelings of energy (Jagim et al., 2019). However, many of these benefits appear to be driven primarily by a small number of evidence-based ingredients.

    Caffeine

    What is it?

    Caffeine is a naturally occurring stimulant found in coffee, tea, cocoa and numerous sports supplements.

    Does it work?

    Yes.

    Caffeine is arguably the most effective acute ergogenic aid available to athletes. Numerous systematic reviews and meta-analyses have demonstrated improvements in:

    • Strength
    • Power output
    • Muscular endurance
    • Sprint performance
    • Endurance performance
    • Cognitive function
    • Alertness and reaction time

    Caffeine acts primarily through antagonism of adenosine receptors within the central nervous system, reducing perceptions of fatigue and increasing alertness (Guest et al., 2021).

    A meta-analysis by Grgic et al. (2020) concluded that caffeine supplementation significantly improves maximal strength and muscular power across a range of exercise modalities.

    Effective Dose

    Current recommendations suggest:

    3–6 mg·kg⁻¹ body mass

    Consumed approximately 30–60 minutes before exercise (Guest et al., 2021).

    For a 75 kg athlete this equates to approximately 225–450 mg of caffeine.

    Verdict

    ★★★★★

    Strong evidence.

    If a pre-workout supplement improves performance acutely, caffeine is often the primary reason.

    Beta-Alanine

    What is it?

    Beta-alanine is a non-essential amino acid that increases intramuscular carnosine concentrations.

    Carnosine acts as an intracellular buffer, helping to reduce the accumulation of hydrogen ions during intense exercise.

    Does it work?

    Yes, but not immediately.

    Unlike caffeine, beta-alanine does not provide an acute performance benefit following a single serving. Instead, benefits occur following chronic supplementation over several weeks.

    Research suggests improvements in exercise lasting approximately 60–240 seconds, where metabolic acidosis contributes to fatigue (Saunders et al., 2017).

    The tingling sensation commonly associated with beta-alanine supplementation (paresthesia) is harmless but unrelated to performance enhancement.

    Effective Dose

    3.2–6.4 g per day

    For at least 4–8 weeks (Trexler et al., 2015).

    Verdict

    ★★★★☆

    Strong evidence for chronic use.

    Less relevant as an acute pre-workout ingredient.

    Citrulline Malate

    What is it?

    Citrulline is a non-essential amino acid involved in nitric oxide production.

    Nitric oxide promotes vasodilation, potentially increasing blood flow and nutrient delivery to working muscles.

    Does it work?

    Current evidence suggests that citrulline supplementation can:

    • Increase training volume
    • Reduce perceived fatigue
    • Improve muscular endurance
    • Enhance recovery between repeated efforts

    A systematic review by Trexler et al. (2019) reported that citrulline may improve resistance training performance, particularly during higher-volume sessions.

    Effective Dose

    6–8 g citrulline malate

    or

    6 g L-citrulline

    Consumed approximately 60 minutes before exercise.

    Common Problem

    Many commercial pre-workout products contain substantially less than the recommended dosage, limiting the likelihood of meaningful physiological benefits.

    Verdict

    ★★★★☆

    Good evidence when adequately dosed.

    Creatine Monohydrate

    What is it?

    Creatine is a naturally occurring compound stored within skeletal muscle as phosphocreatine.

    Its primary role is to facilitate rapid ATP regeneration during high-intensity exercise.

    Does it work?

    Absolutely.

    Creatine is one of the most extensively researched sports supplements available and consistently demonstrates improvements in:

    • Strength
    • Power
    • Sprint performance
    • Lean mass gains
    • Training adaptations

    A comprehensive review by Kreider et al. (2022) concluded that creatine remains one of the safest and most effective nutritional supplements for improving exercise capacity and increasing lean tissue mass.

    Effective Dose

    3–5 g daily

    Timing is considerably less important than consistent daily consumption.

    Verdict

    ★★★★★

    Exceptional evidence.

    One of the few supplements that consistently improves training adaptations.

    Betaine

    What is it?

    Betaine (trimethylglycine) is a naturally occurring compound found in foods such as beetroot and spinach.

    It functions as an osmolyte and methyl donor within the body.

    Does it work?

    Research remains mixed.

    Some studies have demonstrated improvements in:

    • Muscular endurance
    • Power production
    • Training volume

    However, evidence remains less consistent than that supporting caffeine or creatine.

    Effective Dose

    Approximately 2.5 g daily.

    Verdict

    ★★★☆☆

    Promising but requires further investigation.

    Taurine

    What is it?

    Taurine is an amino acid involved in numerous physiological processes including:

    • Muscle contraction
    • Calcium regulation
    • Cellular hydration
    • Antioxidant defence

    Does it work?

    Evidence suggests taurine may improve endurance performance and reduce fatigue under certain conditions.

    However, findings remain inconsistent and effects appear relatively modest compared with caffeine or creatine.

    Effective Dose

    1–3 g prior to exercise.

    Verdict

    ★★★☆☆

    Potentially beneficial but not a primary performance enhancer.

    L-Tyrosine

    What is it?

    Tyrosine is a precursor for dopamine, adrenaline and noradrenaline.

    It is often included in pre-workout supplements to improve focus and cognitive performance.

    Does it work?

    Tyrosine appears most effective during situations involving:

    • Mental fatigue
    • Sleep deprivation
    • Psychological stress

    Evidence supporting direct improvements in physical performance is limited.

    Effective Dose

    500–2000 mg pre-exercise.

    Verdict

    ★★★☆☆

    May support cognitive performance rather than physical performance.

    B Vitamins

    What are they?

    Many pre-workout supplements contain large doses of:

    • Vitamin B6
    • Vitamin B12
    • Niacin
    • Riboflavin

    Manufacturers often market these ingredients as “energy boosters.”

    Do they work?

    Not in individuals who are already meeting nutritional requirements.

    B vitamins play essential roles in energy metabolism, but supplementation beyond physiological requirements does not appear to enhance exercise performance in healthy individuals.

    Verdict

    ★★☆☆☆

    Important for health but unlikely to improve performance unless a deficiency exists.

    The Problem with Proprietary Blends

    One of the greatest concerns surrounding many commercial pre-workout supplements is the use of proprietary blends.

    These blends allow manufacturers to disclose the total weight of a mixture without revealing individual ingredient quantities.

    Consequently, consumers cannot determine whether evidence-based dosages are present.

    Research analysing commercially available pre-workout supplements found that many ingredients are under-dosed relative to scientifically supported recommendations (Jagim et al., 2019).

    When selecting a pre-workout supplement, transparency is often a positive indicator of product quality.

    Should Athletes Use Pre-Workout Supplements?

    For athletes, context is critical.

    Before Strength Training

    A caffeine-containing pre-workout may improve:

    • Training quality
    • Power output
    • Resistance training performance

    Before Technical Training

    Benefits may be smaller, particularly if training intensity is moderate.

    Before Matches

    Caffeine can enhance performance, but individual tolerance must be assessed carefully.

    Potential drawbacks include:

    • Gastrointestinal discomfort
    • Increased anxiety
    • Sleep disruption following evening fixtures

    For many players, targeted caffeine supplementation may be more appropriate than a highly stimulant-based pre-workout product.

    Practical Recommendations

    When evaluating a pre-workout supplement, look for:

    Ingredient

    Evidence-Based Dose

    Caffeine

    3–6 mg·kg⁻¹

    Creatine Monohydrate

    3–5 g daily

    Beta-Alanine

    3.2–6.4 g daily

    Citrulline Malate

    6–8 g

    Betaine

    2.5 g

    Taurine

    1–3 g

    Be cautious if:

    • Ingredient amounts are hidden
    • Proprietary blends dominate the label
    • Marketing claims exceed the available scientific evidence

    Conclusion

    Multi-ingredient pre-workout supplements can improve exercise performance, but their effectiveness depends largely on the ingredients and dosages they contain.

    The strongest evidence supports caffeine, creatine monohydrate, beta-alanine and citrulline. These ingredients have consistently demonstrated meaningful performance benefits within peer-reviewed research.

    Many other ingredients commonly found in pre-workout supplements show promise, but currently possess weaker evidence bases.

    Rather than selecting a product based on marketing claims, athletes should evaluate supplements according to transparent labelling and evidence-based dosing strategies.

    Ultimately, no pre-workout supplement can compensate for poor nutrition, inadequate sleep, or suboptimal training. Supplements should enhance an already robust performance programme rather than serve as its foundation.

    References

    Grgic, J., Trexler, E.T., Lazinica, B. and Pedisic, Z. (2020) ‘Effects of caffeine intake on muscle strength and power: A systematic review and meta-analysis’, Journal of the International Society of Sports Nutrition, 17(1), pp. 1–10.

    Guest, N.S., VanDusseldorp, T.A., Nelson, M.T., Grgic, J., Schoenfeld, B.J., Jenkins, N.D.M., Arent, S.M., Antonio, J., Stout, J.R., Trexler, E.T. and Smith-Ryan, A.E. (2021) ‘International Society of Sports Nutrition Position Stand: Caffeine and Exercise Performance’, Journal of the International Society of Sports Nutrition, 18(1), pp. 1–37.

    Jagim, A.R., Harty, P.S., Camic, C.L. and Kerksick, C.M. (2019) ‘Common ingredient profiles of multi-ingredient pre-workout supplements’, Nutrients, 11(2), pp. 254–266.

    Kreider, R.B., Kalman, D.S., Antonio, J., Ziegenfuss, T.N., Wildman, R., Collins, R., Candow, D.G., Kleiner, S.M., Almada, A.L. and Lopez, H.L. (2022) ‘International Society of Sports Nutrition Position Stand: Safety and efficacy of creatine supplementation in exercise, sport and medicine’, Journal of the International Society of Sports Nutrition, 19(1), pp. 1–46.

    Saunders, B., Elliott-Sale, K., Artioli, G.G., Swinton, P.A., Dolan, E., Roschel, H., Sale, C. and Gualano, B. (2017) ‘β-Alanine supplementation to improve exercise capacity and performance: A systematic review and meta-analysis’, British Journal of Sports Medicine, 51(8), pp. 658–669.

    Trexler, E.T., Smith-Ryan, A.E., Stout, J.R., Hoffman, J.R., Wilborn, C.D., Sale, C., Kreider, R.B., Jäger, R., Earnest, C.P., Bannock, L. and Campbell, B.I. (2015) ‘International Society of Sports Nutrition Position Stand: Beta-Alanine’, Journal of the International Society of Sports Nutrition, 12(30), pp. 1–14.

    Trexler, E.T., Keith, D.S. and Smith-Ryan, A.E. (2019) ‘Citrulline supplementation and exercise performance: A systematic review and meta-analysis’, Journal of Strength and Conditioning Research, 33(12), pp. 3574–3586.

  • Nutrition for Recovery in Pilates: What Science Says

    Pilates is a low-impact yet highly effective exercise system that improves flexibility, strength, and endurance. Whether you’re practicing classical or contemporary Pilates, proper nutrition plays a crucial role in recovery, muscle repair, and overall performance. While Pilates may not be as physically demanding as high-intensity workouts, research shows that balanced nutrition enhances recovery, reduces inflammation, and supports long-term progress.

    In this post, we’ll explore evidence-based nutritional strategies for optimal Pilates recovery, citing relevant literature.

    1. The Role of Macronutrients in Pilates Recovery

    Protein: Supporting Muscle Repair and Strength

    While Pilates primarily targets core strength and stability rather than muscle hypertrophy, it still induces micro-tears in muscles, requiring protein for repair and recovery. Studies show that consuming adequate protein post-exercise enhances muscle protein synthesis (Moore et al., 2015).

    Recommendation:

    • Aim for 0.3–0.4 g/kg of body weight of high-quality protein (e.g., Greek yogurt, eggs, or plant-based protein) within 30–60 minutes after your session (Morton et al., 2018).

    Carbohydrates: Replenishing Energy Stores

    Pilates, especially dynamic reformer classes, depletes muscle glycogen. Research suggests that consuming carbohydrates post-exercise enhances glycogen resynthesis and prevents fatigue (Burke et al., 2017).

    Recommendation:

    • Include 1–1.2 g/kg of body weight of carbohydrates post-session, preferably in combination with protein (e.g., a smoothie with banana and protein powder) (Beelen et al., 2010).

    Healthy Fats: Managing Inflammation

    While fats do not play a direct role in immediate recovery, omega-3 fatty acids have been shown to reduce inflammation and support joint health (Philpott et al., 2019). Given the importance of flexibility and joint mobility in Pilates, incorporating healthy fats is beneficial.

    Recommendation:

    • Include omega-3-rich foods like salmon, flaxseeds, or walnuts in your daily diet.

    2. Hydration: Essential for Muscle Function and Recovery

    Even mild dehydration can impair muscle function, leading to cramps and reduced flexibility (Casa et al., 2019). Since Pilates sessions often emphasize controlled breathing and core engagement, proper hydration supports optimal performance.

    Recommendation:

    • Drink 500 ml of water 30 minutes before your session and rehydrate with electrolyte-rich fluids post-workout, especially after a sweaty class.

    3. Micronutrients for Pilates Recovery

    Magnesium: Reducing Muscle Tension

    Pilates often engages deep stabilizing muscles, leading to muscle fatigue. Magnesium plays a crucial role in muscle relaxation and recovery (Volpe, 2015).

    Sources: Dark leafy greens, nuts, and seeds.

    Vitamin D & Calcium: Supporting Bone Health

    Weight-bearing movements in Pilates improve bone density, but adequate Vitamin D and calcium intake further enhance bone strength (Weaver et al., 2016).

    Sources: Dairy products, fortified plant-based milk, and sunlight exposure.

    4. Anti-Inflammatory Foods for Joint and Muscle Health

    Given Pilates’ emphasis on controlled movement, reducing inflammation is key to preventing stiffness. A Mediterranean-style diet rich in antioxidants has been shown to reduce exercise-induced oxidative stress (Gutiérrez-Salmeán et al., 2017).

    Foods to Include:

    • Berries (high in polyphenols)

    • Turmeric (curcumin reduces inflammation)

    • Green tea (rich in catechins)

    5. Timing Matters: When to Eat for Recovery

    The “anabolic window”—the period after exercise when nutrient intake maximizes recovery—is often debated. Research suggests that while immediate post-workout nutrition is beneficial, overall daily intake matters more (Schoenfeld & Aragon, 2018).

    Best Approach:

    • Eat a balanced meal within 1–2 hours post-Pilates.

    • Prioritize whole, nutrient-dense foods rather than relying solely on supplements.

    Final Thoughts

    Pilates is a practice of balance, and nutrition should reflect that. By incorporating protein for muscle repair, carbohydrates for energy, and anti-inflammatory foods for joint health, you can enhance recovery and improve performance. Science-backed strategies like proper hydration, magnesium intake, and mindful meal timing will help you feel strong and energized after every session.

    References

    • Beelen, M., Burke, L. M., Gibala, M. J., & van Loon, L. J. C. (2010). Nutritional strategies to promote postexercise recovery. International Journal of Sport Nutrition and Exercise Metabolism, 20(6), 515-532.

    • Burke, L. M., van Loon, L. J. C., & Hawley, J. A. (2017). Post-exercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5), 1055-1067.

    • Casa, D. J., et al. (2019). Hydration and health: Consensus document update. Journal of Athletic Training, 54(6), 588-595.

    • Gutiérrez-Salmeán, G., et al. (2017). Dietary antioxidants and exercise performance. Antioxidants, 6(1), 10.

    • Moore, D. R., et al. (2015). Protein ingestion to stimulate myofibrillar protein synthesis. The American Journal of Clinical Nutrition, 101(3), 528-533.

    • Morton, R. W., et al. (2018). Protein intake to maximize resistance training. Sports Medicine, 48(1), 67-78.

    • Philpott, J. D., et al. (2019). Omega-3 supplementation and exercise recovery. Frontiers in Nutrition, 6, 33.

    • Schoenfeld, B. J., & Aragon, A. A. (2018). Is there an anabolic window? Journal of the International Society of Sports Nutrition, 15, 10.

    • Volpe, S. L. (2015). Magnesium and the athlete. Current Sports Medicine Reports, 14(4), 279-283.

    • Weaver, C. M., et al. (2016). The importance of calcium in bone health. Osteoporosis International, 27(12), 3675-3685.

  • Does Meal Frequency Actually matter?

    Does Meal Frequency Actually matter?

    This aspect of nutrition has produced mixed results over the years and is a question I get asked quite often. The answer is yes….to an extent.

    I would point out it depends on what you are trying to achieve, if you are simply looking to lose weight (fat mass) what seems to be apparent is being in a calorie deficit, if however you are looking to maintain lean mass or build lean mass it may be slightly different.

    The hypothesis is that increasing meals increases the thermic effect of food ultimately increasing total energy expenditure, however the science might tell us something different.

    MEAL FREQUENCY ON FAT MASS

    Research on meal frequency and fat mass presents mixed findings, with no clear consensus on whether eating more frequently leads to greater fat loss. A systematic review published in Nutrients found no significant relationship between meal frequency and body weight or fat mass when total caloric intake was controlled (Schoenfeld et al., 2015). Similarly, a meta-analysis in the Journal of the International Society of Sports Nutrition concluded that while some studies suggested a higher meal frequency might slightly reduce fat mass, these results were largely driven by a single study, making generalisability uncertain (Taylor & Garvey, 2014). Conversely, some evidence suggests that increased meal frequency may improve appetite control and reduce overeating, potentially aiding fat loss over time (Leidy & Campbell, 2011). However, the overall scientific consensus suggests that total energy balance—rather than the number of meals per day—is the primary driver of changes in fat mass.

    Science supports this from a biological and physiological standpoint in that when energy intake exceeds energy expenditure, the surplus energy is then stored, when energy intake is less then energy expenditure, this results in loss of body mass. (Pang et al, 2014). This equation (energy balance) sits parallel with the foundations of thermodynamics, the second law, which theorises that energy is not destroyed, instead it postulates that energy transfers from one form to another. From this it is argued that the human body is an open system and that environmental, biological, and nutritional factors can influence the direction of energy expenditure and storage, when encompassing the second law of thermodynamics (Thomas et al, 2009).

    MEAL FREQUENCY ON LEAN MASS

    Recent research has explored the relationship between meal frequency and lean mass, yielding mixed results. A 2015 meta-analysis by Schoenfeld et al. found that increased meal frequency was associated with reductions in fat mass and body fat percentage, as well as an increase in fat-free mass. However, sensitivity analysis revealed that these positive effects were primarily driven by a single study, casting doubt on their generalisability. Similarly, a 2020 systematic review and network meta-analysis reported no significant impact of meal frequency on anthropometric outcomes, including lean mass, when total energy intake was held constant. Conversely, a 2015 study by Alencar et al. suggested that increased meal frequency might attenuate fat-free mass losses during a portion-controlled weight loss diet. Overall, these findings suggest that while meal frequency may have some influence, total protein intake and overall dietary quality are more critical factors in managing lean mass.

    TAKE HOME

    If you are looking to lose body fat the gold standard seems to remain as a calorie deficit, however if you ensure you have the correct NET protein intake you will preserve lean mass. In terms of lean mass maximising muscle protein synthesis and ensuring your NET protein intake is adequate seems to be more important than how many meals you eat.

    REFERENCES

    Canuto R, da Silva Garcez A, Kac G, de Lira PIC, Olinto MTA. Eating frequency and weight and body composition: a systematic review of observational studies. Public Health Nutrition. 2017;20(12):2079-2095. doi:10.1017/S1368980017000994.

    Impact of Meal Frequency on Anthropometric Outcomes: A Systematic Review and Network Meta-Analysis of Randomized Controlled TrialsSchwingshackl, Lukas et al.Advances in Nutrition, Volume 11, Issue 5, 1108 – 1122.

    Schoenfeld BJ, Aragon AA, Krieger JW. Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutr Rev. 2015 Feb;73(2):69-82. doi: 10.1093/nutrit/nuu017. PMID: 26024494.

    Blazey P, Habibi A, Hassen N, Friedman D, Khan KM, Ardern CL. The effects of eating frequency on changes in body composition and cardiometabolic health in adults: a systematic review with meta-analysis of randomized trials. Int J Behav Nutr Phys Act. 2023 Nov 14;20(1):133. doi: 10.1186/s12966-023-01532-z. PMID: 37964316; PMCID: PMC10647044.