Supplementation
4 articles
NutritionSeptember 13, 2026 · 9 MIN
Ketone Supplements for Endurance: Evidence and Protocols
Exogenous ketone supplements promise glycogen sparing and enhanced fat oxidation, but the evidence is mixed. Here's what the research actually shows about ketone esters vs salts, dosing protocols, and whether the $30-50 per serving price tag is justified for endurance athletes.
NutritionJune 21, 2026 · 7 MIN
Magnesium for Athletes: Sleep Quality, Muscle Function, and Performance
An estimated 48% of adults consume insufficient magnesium — and athletes lose more through sweat and urine. Deficiency presents as disrupted sleep, muscle cramps, and declining aerobic performance.
NutritionApril 21, 2026 · 8 MIN
Caffeine for Athletic Performance: Timing, Dosage & What the Science Says
Caffeine is the world's most widely used performance enhancer — and one of the few that actually works. Here's the evidence-based protocol for athletes.
NutritionApril 14, 2026 · 7 MIN
Best Time to Take Creatine: Timing, Dosage & the Science
Pre-workout or post-workout? With carbs or without? The research on creatine timing is more nuanced than most guides admit. Here's what actually matters.