Science
The research the BLOCKS assistant answers from: 1,118 studies and 81 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
139 entries in Nutrition & fuelling
A-Caffeine, CYP1A2 Genotype, and Endurance Performance in AthletesGuest 2018B+Dispelling the myth that habitual caffeine consumption influences the performance response to acute caffeine supplementationGonçalves 2017A-Vitamin C and E supplementation hampers cellular adaptation to endurance training in humans: a double-blind, randomised, controlled trialPaulsen 2014AInternational society of sports nutrition position stand: Beta-AlanineTrexler 2015A-Ibuprofen versus placebo effect on acute kidney injury in ultramarathons: a randomised controlled trialLipman 2017BCarbohydrate loading in human muscle: an improved 1 day protocolBussau 2002BThe effects of different air velocities on heat storage and body temperature in humans cycling in a hot, humid environmentSaunders 2005B+Increased Protein Intake Reduces Lean Body Mass Loss during Weight Loss in AthletesMettler 2010A-A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher IntakesHelms 2014BLow energy availability in exercising men is associated with reduced leptin and insulin but not with changes in other metabolic hormonesKoehler 2016BNutritional behavior of cyclists during a 24-hour team relay race: a field study reportBescós 2012B+Carbohydrate-Loading and Exercise Performance: An UpdateHawley 1997BEnergy Balance, Macronutrient Intake, and Hydration Status During a 1,230 km Ultra-Endurance Bike MarathonGeesmann 2014C+Energy Expenditure in the Race Across America (RAAM)Hulton 2010B+Nutritional Intake and Gastrointestinal Problems during Competitive Endurance EventsPfeiffer 2012A-Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015Hew-Butler 2015BEffect of Exercise-Diet Manipulation on Muscle Glycogen and Its Subsequent Utilization During PerformanceSherman 1981B+Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite AthletesGarthe 2011AThe UCI position statement on nutrition for cycling: one governing-body consensus that puts numbers on energy availability, daily carbohydrate by training load, on-bike intake by race duration, recovery, hydration, bone and the six supplements with a caseAnd says plainly what it is not sure ofBurke 2026BWith protein and training held equal, a moderate energy deficit built the same fat-free mass as eating at maintenance and lost twice the fatIn people who started at BMI 26, which is the condition, not a footnoteVargas-Molina 2026BTraining with low carbohydrate availability RAISES the protein requirementThe train-low session that buys the adaptation also raises the amino-acid billGillen 2019B+Endurance athletes need ~1.85 g/kg/day after trainingAnd the requirement is the SAME for women and men (1.61 vs 1.60 g/kg/day breakpoint, p = 0.94)Williamson 2023C+Fuelling the female athlete (carbohydrate & protein review): premature to conclude that women need sex-specific guidelines if energy needs are metIndividualise on symptomsMoore 2021B4×20 g protein every 3 h maximizes 12-h myofibrillar MPS vs 8×10 g pulse or 2×40 g bolusAreta 2013C+Per-meal anabolic target ~0.4 g/kg → distribute across ≥4 meals to reach ~1.6 g/kg/daySchoenfeld & Aragon 2018AMeta-analysis: protein supplementation augments resistance-training strength & fat-free mass, benefit plateau ~1.62 g/kg/dayMorton 2018AISSN Position Stand: protein & exercise1.4–2.0 g/kg/day; ~0.25 g/kg (20–40 g) per dose every 3–4 hJäger 2017BInducing low energy availability in trained endurance male athletes results in poorer explosive powerJurov 2022B+Calcium-Rich Pre-Exercise Meal Attenuates Bone-Resorption Markers in Cyclists (RCT)Haakonssen 2015B+"Fuel for the Work Required" — carbohydrate-periodization framework + glycogen threshold hypothesis; train-low boosts muscle signalling in ~75% of studies but improved performance in only 37%Impey 2018AISSN Position Stand: Nutritional Considerations for Single-Stage Ultra-MarathonTiller 2019BMultiple-transportable carbohydratesGlucose+fructose at 2.4 g/min reaches ~1.75 g/min exogenous oxidation vs ~1.06 g/min for glucose aloneJentjens & Jeukendrup 2005A-Exercise-Induced Gastrointestinal Syndrome (EIGS)Systematic reviewCosta 2017C+Continuous Glucose Monitoring (CGM) in Endurance AthletesInterpretation & relevanceFlockhart & Larsen 2024C+The interactions of some commonly consumed drugs with mitochondrial adaptations to exerciseRobinson 2009BEffect of bisoprolol and atenolol on endurance exercise capacity in healthy menVanhees 2000CCoenzyme Q10 reverses mitochondrial dysfunction in atorvastatin-treated mice and increases exercise enduranceMuraki 2012B+Simvastatin Impairs Exercise Training AdaptationsMikus 2013B+The Effects of Statin Medications on Aerobic Exercise Capacity and Training AdaptationsMurlasits & Radák 2014BConditionally essential sulfur amino acid; primary application is thermoregulation in heatPage 2019