Performance & Wellness Blog

Science-backed nutrition insights, training tips, and real-world strategies to help you perform at your best.

To rehydrate best and quickly, trusting your thirst may not be the way to go

Hydration is vital in every aspect of health and performance. Relying solely on thirst though to rehydrate after activity isn't the best.

Move more if you want to sleep better with less fatigue

When tired and fatigue most people move less. Unfortunately this is the opposite of what should be done. Move more to feel better!

Sugary beverages impact on performance and well being

Sugary beverages are everywhere you turn. They can be beneficial at the right time and place but all day every day can have some negatives.

Gut training - What in the world is it?

You can train your gut just like you train your muscles. Gradual gut training could help you add fuel to the tank for better performance.

Mental fatigue could be hurting your physical performance

We all have a lot going on every day. All of that mental fatigue though could have a negative impact on your physical performance.

Vitamin D possible impact on strength, speed and testosterone

Vitamin D has been the flavor of the year for multiple years it seems! Now we are seeing if it can impact speed, strength and testosterone.

Is erythritol better to use instead of sugar?

Sugar substitutes are a love/hate topic in general. Erythritol is one of those that may be ok to have some of but moderation is still key.

Creatine effects on weight gain and water retention

Creatine has a ton of benefits but sometimes gets overshadowed by claims of negatives regarding weight gain and water retention.

Breaking down energy drinks and their safety

Energy drinks have a lot of marketing behind them and are everywhere you turn. Being abundantly available though doesn't mean they're safe.

Impact of arginine and citrulline on athletic performance

Supplements arginine and citrulline are touted for improving athletic performance. The research may not necessarily back that up.

Best napping strategies to maximize your performance

Everyone loves a good nap! Napping in the proper manner though can help make sure that you maximize the benefits from it.

Supplements and their big impact on an athlete's gut

Supplements can be found for everything and they can be impactful both positively and negatively on an athlete's gut.

Energy needs not being met for professional female soccer players

Energy needs are high for soccer players and it's not uncommon for professional female soccer players to not be meeting their energy needs.

Fasting before evening workouts have pros/cons to consider

Fasting workouts are normally done in the morning after sleeping before breakfast but doing so in the evening also has pros/cons to consider.

Specializing in one sport may not be the best for young runners

Specializing in one sport is becoming increasingly common especially amongst youth athletes but some caution may be needed with this.

Supplemental ketones impact on performance in rugby players

Ketones used to be only available by ketogenic diets but now can be supplemented and may benefit performance shown recently in rugby players.

Inflammation from too much sugar and high fructose corn syrup

Inflammation can be caused by consuming too much added sugar. High fructose corn syrup especially can increase inflammation in the body.

Metabolism changes in the heat impact protein needs

Exercising and competing in the heat impacts a lot of things including our body's metabolism which alters our protein needs as a result.

Carbohydrate periodization and timely restriction in endurance athletes

Carbohydrate periodization can be very beneficial in endurance athletes. The timing and application needs to be done properly though.

Alcohol and its impact on your health goals

Alcohol is a part of many social settings and regularly abound. Just because it's common doesn't mean it isn't without negative effects.

February 20, 2023

Stay Fueld with Regular Insights

Get science-backed nutrition tips, training strategies and performance insights delivered straight to your inbox. No spam, just actionable advice to help you perform at your best.