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    Calorie measurement for performance

    Performance measurement used to be easy - you went fast and a mate timed you. Now we’ve got enough data to flummox a 1980s rocket scientist yet simple calorie measurement is all too often overlooked. But when used properly, it’s an easy win for all of usMeasure those calories, lighten up and fly!Never the good-looking [...]

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    Maltodextrin and sports nutrition - a bad combo

    Maltodextrin and sports nutrition: how one ingredient kills gut health, promotes chronic disease, and depletes nutrient storesMaltodextrin is the bottom feeder of the nutrition world. One of the cheapest and most ubiquitous additives in junk foods, it's long been the darling of the ordinary sports nutrition industry. It's the number one ingredient in ordinary energy [...]

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    Dairy products and athletic performance - good or bad?

    Dairy products and athletic performance - good or bad?Milk, cheese and yoghurt have been at the centre of our diets for so long the assumption they are good, natural and healthy products goes almost without question, particularly when so many dairy industry marketing campaigns like ‘Got Milk?’ in the US and ‘Make Mine Milk’ in [...]

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    Muscle mass loss over 40: true or false?

    Muscle mass loss over 40: true or false?There’s a popular notion in sports nutrition that muscle simply falls off our bodies as we age and turns to wobbly fat, starting as early as our 30s if you believe some sources and with the real tipping point happening beyond 40 years old. From here it is [...]

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    How to increase testosterone naturally

    Testosterone supplementation is a simple over-the-counter business in the US. You go to your docs, explain you feel a bit knackered, take a testosterone test which comes back 'low' and, bingo, you get a load of testosterone to put the pep back in your step. As with most things to do with the body and [...]

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    Coffee and athletic performance

    Coffee and athletic performanceThere are a lot of unhealthy folks the world over pouring down an awful lot of coffee which is hardly an encouraging sign that coffee and athletic performance could ever go hand in hand. But, used properly, coffee is a powerful - and tasty - tool in any athlete’s arsenal, particularly for [...]

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    Do you get a sports nutrition hangover?

    Good sports nutrition feels awesome. It is a joy to eat, tastes great, is easy on the stomach and delivers a perfect plateau of long lasting, stable energy. Better still, it speeds up your recovery and leaves you with pep in your step the morning after race day.Is this how your sports nutrition feels?If you're [...]

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    Better sleep for athletes

    Better sleep for athletes: nine easy lessonsIn our quest to become fitter, stronger and faster we work on everything from nutrition to flexibility yet rarely think about sleep, often leaving our night's rest a misunderstood lottery. We go to bed, close our eyes, and may as well throw dice for all we know about how [...]

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    When science attacks - how sports nutrition science works

    A quick peek into the sports drinks industry shows how ordinary sports nutrition takes science and turns it on its head in the name of marketing. Check out their game below to make sure you - and your performance - aren’t being taken for a rideThere has been some crazy sh*t done in the name [...]

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    Six lessons from the world’s greatest triathletes

    Pick the top three male triathletes of this generation, and it’d be hard to argue against Alistair Brownlee, Javier Gomez and Jan Frodeno. Here are six great lessons we can all learn from these world class athletesAs a columnist for 220Triathlon magazine, I’ve watched these three develop into masters of multisport over the last decade, [...]

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