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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
Showing 51 results: endurance-training All Articles
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Magnesium for Athletes: Why You're Probably Taking It Wrong
Sports nutritionist Rachel Kim explains magnesium's role in muscle function, why most athletes are deficient, and how to supplement correctly for reco...
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Magnesium Glycinate vs. Citrate: My Reversal on Which Athletes Need
I used to push citrate for everyone—until I saw the data. Here's why I now split recommendations based on your sport and symptoms.
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Iron for Athletes: When Your Performance Needs a Boost
Dr. Sarah Chen explains when athletes truly need iron supplements, how to optimize absorption, and which forms work best—backed by 18 years of clinica...
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BCAA Timing: When Your Workout Actually Needs Them (Not When You Think)
I used to think BCAAs were overhyped. Then I saw the research on intra-workout timing. Here's the evidence-based protocol for preserving muscle glycog...
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Your Protein Strategy Is Wrong for Endurance—Here's How to Fix It
Most athletes underdose protein for endurance adaptation. Discover how specific protein timing and types boost mitochondrial biogenesis for cellular e...
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Electrolytes for Athletes: What I Got Wrong About Hydration
I used to push plain water for all athletes—until I saw the data on electrolyte depletion. Here's what research shows about sodium, potassium, and mag...
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B Vitamins for Athletes: Why Your Energy Systems Need These Cofactors
As a CSCS, I've seen athletes hit energy walls they shouldn't. Here's how B vitamins fuel cellular energy pathways and what research says about perfor...
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NMN vs NR for Athletes: Which NAD+ Booster Actually Works?
A sports nutritionist breaks down NMN vs NR for athletic performance. Learn which NAD+ booster works best, proper dosing, and what the research really...
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Fasted vs. Fed Training: What the Science Actually Says About Metabolic Adaptations
A 2023 meta-analysis found fasted training increases fat oxidation by 22%—but does that mean better performance? Sports nutritionist Rachel Kim breaks...
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Astaxanthin for Athletes: The Antioxidant That Actually Works
I was skeptical too—until I saw the data. How astaxanthin boosts endurance, speeds recovery, and protects muscles. Dosing, brands, and who should avoi...
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PQQ for Athletes: What the Research Actually Shows About Mitochondrial Energy
I'm tired of seeing athletes waste money on PQQ supplements they don't need. Let's look at the real research and who actually benefits from mitochondr...
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Why I Changed My Mind About Ginseng & Rhodiola for Competition Prep
I used to dismiss adaptogen stacks—until I saw what ginseng and rhodiola did for my athletes. Here's the dosing, timing, and research that changed my...
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Keto for Athletes: Why Most Get Fat Adaptation Wrong
Fat adaptation isn't about cutting carbs—it's about metabolic flexibility. Here's what research shows and how athletes actually succeed with keto.
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I Was Wrong About Hydration: Why Thirst Isn't Enough for Athletes
Thirst is a terrible hydration indicator. Learn sweat rate calculation, urine color charts, and practical monitoring strategies for athletes and activ...
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Cordyceps for Runners: The VO2 Max Mushroom That Actually Works
Forget the hype—cordyceps can boost oxygen utilization by 7-11% in athletes. I'll show you the research, dosing, and what brands I trust.
