Surf Lifesaving Nutrition Guide
Evidence-based nutrition and hydration guidance for lifesavers, covering electrolytes, carbohydrate intake and recovery for training and events in Australian conditions.
When to Eat to Improve Performance
As nutrition professionals, we get a wide range of questions thrown at us. The big question from professionals, Division I collegiate athletes, and all the way to weekend warriors training for their first 10k is:...
Why We Shouldn’t Avoid Carbohydrates
Have you ever wondered how some people are able to perform so well hour after hour, day after day? Is it genetics, lifestyle, or some type of superhuman power? Many factors affect a person’s ability...
The Benefits of Strength Training for Ageing Athletes
Want to go further, faster, and stronger with less effort than before? We thought so. As the Level of competition in masters athletics has increased, more attention is being given to advance training methods, including...
Repair - Muscle Recharge
Why all the fuss with Recovery? Endurance athletes push their bodies to the limit, depleting essential nutrients during intense training sessions and races. The key is optimising recovery, which lays in a well rounded approach...
Fuelling Multi-Day Endurance: How to Eat, Drink, and Recover When Tomorrow Matters Too
Multi-day endurance events demand more than a “just get through today” fuelling plan. From ultra running and bikepacking to stage races, hiking, and long-distance paddling, learn how to balance carbs, fluids, electrolytes, protein, real food, and recovery so you can come back strong for the next day’s effort.
Should Endurance Athletes Take Creatine?
Creatine isn’t just for bodybuilders. Learn how this science-backed supplement can help endurance athletes boost sprint power, speed recovery, and improve hydration — without unwanted bulk.
How Much Protein Do Endurance Athletes Need?
Protein isn’t just for bodybuilders—it's a critical part of endurance performance. This article breaks down how much protein runners, cyclists, and triathletes really need, when to take it, and how a strategic liquid nutrition plan can help you hit your goals without overcomplicating your fuelling.
What Are the Best Sports Hydration Drinks for Different Sports?
Hydration needs vary widely between sports, and the right strategy can make or break performance. This article explains why cyclists, runners, triathletes, and team athletes all require different hydration approaches—and how to identify what works best for you.
Sodium Citrate for Athletes: Explained
Whether you're training for an ultra or grinding through sweaty summer sessions, understanding how you sweat is essential. That’s where personalisation comes in. And for athletes with high sodium losses, there's a specific ingredient that can make a big difference without wrecking the flavour of your sports drink: Sodium Citrate.
What is the Best "Diet" for Athletes?
The word “diet,” by its definition, describes any food that a person consumes. A diet of Cheetos and soda is still, by definition, a “diet.” But over the years this word has come to represent the idea of losing weight, and often using some sort of restrictive eating plan. We dive into the ins and outs of these popular diets, and what might be the best for your individual needs.
Osmolality and Fuelling for Sport: Why it Matters
Osmolality is a measure of the number of dissolved particles in a solution. You can think of it as a fancy word for the concentration, or density, of a fluid. Scientifically speaking, the osmolality of a solution refers to the concentration of osmotically active particles in that solution. Osmolality is a function of the number of particles and is not related to particle weight, size, shape, or charge. Almost every fluid has an osmolality above zero — Except for distilled water, which has been processed to remove all other substances or “solutes” from the water molecules.