An athlete’s guide for fuelling during Ramadan.

Depending on the form of caffeine, you should adjust when you take it.

Amino acid content of animal and plant-based proteins categorises them into complete or incomplete.

Mapping the complexities and significance to athletes, including Low Energy Availability (LEA).

When you sweat you lose water and electrolytes, both are key for hydration.

Both are recommended to include in a healthy diet, but which is best?

Maintaining hydration status is key for numerous aspects of health.

How you can use protein to optimise muscle building and maximise muscular potential.

How many calories we need depends on these factors.

How many lost opportunities are there in rugby per season.

A tool you can use to assess if you are hydrated or dehydrated.

What are the common sources of nutrition information.

There are numerous diets that are proposed as being “optimal”, but you should be skeptical.

What sports burn the most calories and differences between genders.

How different factors affect the number of calories we need daily.

How many calories do each macronutrient contain.

The primary 4 food groups that a balanced diet should contain.

Could nutrition improve injury and illness incidence in aquatic sports?

Animal and plant-based dietary protein sources.

Which is the best option for hydration and to support training and performance goals.

What does dietary protein do in the body and why is it important.

What are the best times to eat protein to get the benefits for health and performance.

What happens when you ingest protein and how that influences muscle building.

What are the best sources of carbohydrate to include in your diet

Why it is important to include carbohydrate in a balanced diet.

Depending on your training, the amount of carbohydrate you need changes.

What does a high carbohydrate (800g) diet look like on a plate.

When you should consume carbohydrate to optimise performance.

What are the primary types of dietary fat to include in a healthy and balanced diet.

Different types of dietary fats and total fat content in common foods.

Dietary fat is often maligned but it plays various important roles in the body.

How much fat should you consume in your diet to support health and performance.

6 tips on how you can achieve a healthy recommended dietary fat intake.

What are some of the best sources of fruit & vegetables to include in your diet.

Fruit & vegetables play numerous important roles within our body for both health and performance.

What are the recommended serving sizes of fruit & vegetables.

How you can easily achieve at least 5 portions of fruit & vegetables every day.

A few tips you can use to improve your shop, knowledge and diet whilst reducing food waste.

How much water we have in our body and therefore how important is hydration.

How much water do we get from fluids vs food, and how hydration changes from child to adult and between genders.

Although we should get the majority of water from fluid intake, food intake also plays a significant role in hydration.

How much fluid we need throughout life for hydration and the differences between genders.

Are people from the UK hydrated? Based on recommended fluid intake for hydration, it may be unlikely.

Over the course of a year, you can have a significant impact on health and performance.

How common is supplement use in the USA and UK amongst children and young adults.

The global supplement industry is on the rise, it is likely the risks of supplementation will grow too.

A study back in 2004 found that supplement contamination with anabolic steroids is frequent.

Supplements are often contaminated with prohibited substances.

Many athletes use supplements, but there are significant risks regarding failed anti-doping tests.

What process should you choose to lower supplement risks.

How much water we naturally lose and gain throughout a day to maintain hydration balance.

The highest measured sweat rates in various sports from research papers.

Hydration and staying hydrated is crucial, if you are dehydrated there are consequences.

How beneficial for hydration status are specific drinks.

Understanding sweat rate is key for maintaining hydration status during and post-exercise. This is how to calculate your sweat rate.

Why nutrition need to be a focus of active individuals and athletes.

Your daily nutrition choices and behaviour add up over time.

Hydration impacts various areas of the body, which each have their own unique chemical composition (including electrolytes).

How athlete’s nutrition needs differ from the general population.

Hydration status significantly impacts brain function and performance through various pathways.

Optimal performance is tied to various nutritional components, hydration is only one.

Inadequate hydration is common across many sports.

Poor hydration status is common in sport, here is how to reduce the risk of dehydration.

Depending on the nature of specific sports, the risk of dehydration can vary, here is a framework to assess hydration risks in sport.

Electrolyte intake is key for maintaining adequate hydration status, here are various food sources of electrolytes.

Electrolyte losses vary across age and sex leading to higher risk of poor hydration status in some groups than others.

Hot environments can exacerbate fluid losses which can significantly impair hydration status and performance.

Regarding hydration, the terms hypotonic, hypertonic and isotonic are common, but what do they mean.

There are various methods to assess hydration status, each with their own benefits and drawbacks.

How can you maintain adequate hydration status, before, during and after exercise.

How do you categorise internal fluid balance and what are the terms associated with hydration in the body.

A summary of how important hydration is for health and performance.

What happens when you drink too much water and dilute your bodies electrolytes. This is why a hydration plan is crucial.

The intensity of exercise can impact electrolyte losses which in turn affects hydration status.

Sports drinks are commonly available but making your own allows you to individualise their content to your specific needs.

Both hydration strategies are useful, but depending on the nature of your training and goals, one may be better than the other.

Drinking large amounts infrequently or small amounts more often significantly affects fluid balance and hydration status.

Hydration during training and competition is more important in some events than others.

Urine testing is a common method to assess hydration status, but is it accuracte?

What areas should you prioritise first when building a diet.

Hydration could be more important for youth athletes than adults.

Physical activity has a significant impact on youth physical development and health outcomes.

During puberty adolescents go through a significant period of development that needs to be fuelled appropriately.

During adolescence, youth athletes need a significant amount of calories.

How should body composition assessment and education be implemented from youth to adult athletes.

Adequate calcium intake is essential for growth in youth athletes.

Some of the best carbohydrate-based snacks to help fuel training and competition.

Not eating enough calories can have severe consequences in youth athletes.

The pressures put on youth athletes can result in symptoms of disordered eating presenting themselves.

How many calories do youth athletes need to fuel growth.

The ability to use fat as a fuel source differs between sexes and through life.

During adolescence peak lean mass gain peaks to 3.8g per day.

Protein is essential to support natural lean mass gain, growth and training adaptations.

A selection of the best protein snacks to support muscle growth throughout the day.

Sports Dieticians Australia’s guidance on what should coaches and parents be aware of regarding nutrition for youth athletes.

Energy needs can vary hugely in youth athletes, primarily due to metabolism and hormones.

One of the most important vitamins and health and performance across numerous populations.

The nature of youth sport can result in a significant fuelling burden on athletes.

Iron status and needs can vary significantly during adolescence.

A summary of the most important messages regarding nutrition for youth athletes.

How much protein do youth athletes need.

These equations can help estimate resting metabolic rate for youth athletes.

What are the primary reasons why youth athletes use supplements.

Even microscopic contamination of supplements can lead to a failed anti-doping test.

Many supplements do not have adequate safety data, especially for youth athletes.

How popular are supplements amongst athletes globally.

Athletes should only use batch-tested supplements to avoid any safety issues.

CBD is currently a popular herbal supplement, however there are significant safety issues with its use.

Many rugby-union athletes use CBD, despite the current risks.

What are the most common supplements used in athletic populations.

Jessica Hardy was a Team USA Olympic medal favourite, but she failed an anti-doping test due to a contaminated supplement.

CJ Ujah failed an in-competition anti-doping tests due a supplement he purchased online.

Reducing risk of unsafe supplementation is not just the responsibility of the athlete.

Despite the many supplements available on the market, only a few have a solid evidence-base to support their use.

For every reason young athletes give for using supplements, there is a safe food first approach.

Supplement contamination risks differ across the globe.

Herbal products are becoming increasingly popular, despite the risks associated with this category of supplement product.

Some supplements are higher risk than others, here are some signs to look out for.

Supplement contamination is a serious issue, here is how it can happen.

Informed Sport is the gold standard for supplement batch-testing programmes, this is what they do.

The International Olympic Committee have published their consensus statement on safe supplementation.

One of the biggest grey areas in performance nutrition is that or protein fortified foods, what are they and are they safe?

What are the risks associated with protein fortified or added-protein foods?

Where do athletes get their information regarding supplements.

Despite the popularity of supplements in athletic populations, the knowledge of these supplements is poor.

Here is the Sports Nutrition Digest supplement decision making tree.

Supplement contamination and anti-doping risks is higher in some sports than others, notably in mixed martial arts.

The key takeaway messages for supplements and supplement safety.

How much do supplements affect doping testing in different countries.

There have been incidences of athletes faking supplement contamination when they fail anti-doping tests.

What substances and methods can athletes fail anti-doping tests for.

Omnivore to pescatarian to vegetarian to vegan, there are various dietary patterns than people follow.

The building blocks of protein.

Some of the best foods to eat for vegans and those following a plant-based diet.

Leucine is one of the most important amino acids for stimulating muscle protein synthesis, and it does change in animal and plant-based foods.

Mycoprotein is one of the best plant-based protein sources for vegans, here is the amino acid profile.

Mycoprotein (Quorn) is one the best plant-based protein sources for vegans, here is the nutritional value.

How do calorie and macronutrient intakes differ between omnivores and plant-based athletes following a vegan diet.

How do meals and snacks differ between omnivores and plant-based diets.

Plant-based diets can be high in phytates, but are they beneficial or detrimental for health?

Plant-based protein sources have many benefits, but they do come with additional considerations for athletes.

Plant-based protein sources have similar effects to animal-based sources, good news for vegan athletes.

Vegan athletes tend to have lower body mass and be leaner than omnivorous athletes.

Vegan athletes should be aware of these implications when following a plant-based diet.

Vegan athletes may experience various health benefits.

Vegan diets may results in poorer nutrient absorption compare to those who eat animal products.

How does digestibility compare between animal-based and plant-based proteins.

How does quality compare between animal-based and plant-based protein sources.

How efficient are plant-based and aminal-based protein sources.

Tannins have various health benefits, but they also have drawbacks.

For those athletes who follow a plant-based diet, there are various areas that require attention.

How do plant-based meals influence muscle protein synthesis.

How does a plant-based diet stack up against an omnivorous diet for body composition and performance?