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-Revisiting the evidence on caffeine mouth rinse: effects on exercise and cognitive performanceA meta-analytic reviewDeng 2026AIOC consensus statement: dietary supplements and the high-performance athleteMaughan 2018C+Omega-3 fatty acids (EPA/DHA) and skeletal muscleMechanistic review (Tachtsis 2018); performance and dosing evidence not carried hereTachtsis 2019BExogenous ketone bodies and endurance performancePhysiology review (Evans 2017) + the overreaching RCT (Poffé 2019)Evans 2019B+Vitamin D and the Athlete: Current Perspectives and New Challenges (Owens, Allison & Close 2018)Owens 2018ASodium bicarbonate and exercise performanceISSN position stand (Grgic et al. 2021)Hadzic 2020ADietary nitrate / beetroot and endurance performanceJones 2014 review + McMahon 2016 meta-analysisJones 2016ACreatine monohydrate — ISSN position stand: safety and efficacy in exercise, sport and medicineKreider 2022Aβ-Alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysisSaunders 2017ACaffeine — umbrella review of 21 meta-analyses (Grgic 2020) plus the ISSN position stand (Guest 2021)Grgic 2021BReduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficitAreta 2014B+Overtraining syndrome (OTS) and Relative Energy Deficiency in Sport (RED-S): Shared Pathways, Symptoms and ComplexitiesStellingwerff 2021BLow energy availability is difficult to assess but outcomes have large impact on bone injury rates in elite distance athletesHeikura 2018B+Luteinizing Hormone Pulsatility Is Disrupted at a Threshold of Energy Availability in Regularly Menstruating WomenThe 30 kcal/kg LBM/day experimentLoucks 2007A2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs)Mountjoy 2023C+A Narrative Review of the High-Carbohydrate Fueling Revolution (≥100 g/h) in the Professional PelotonPerformance benefit unproven in the trials that existWilson PB 2025B13C-glucose-fructose labeling reveals comparable exogenous CHO oxidation during exercise when consuming 120 g/h in fluid, gel, jelly chew, or coingestionHearris 2022B+Effects of 120 vs. 60 and 90 g/h Carbohydrate Intake during a Trail Marathon on Neuromuscular Function and High-Intensity Run Capacity RecoveryUrdampilleta / Viribay 2020B+Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite RunnersViribay 2020B+An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle CrampsMiller KC 2022B+Cause of Exercise Associated Muscle Cramps (EAMC)Altered Neuromuscular Control, Dehydration or Electrolyte Depletion?Schwellnus MP 2009BWhole Body Sweat Rate Prediction: Indoor Treadmill and Cycle Ergometer ExerciseJay O 2024BRehydration After Exercise-Induced Fluid Losses: Comparing Flavored Water, Coconut Water, and Carbohydrate-Electrolyte Sports BeverageBell SK & Spriet LL 2025C+Practical Hydration Solutions for SportsBelval LN 2019B+Heat, Hydration and the Human Brain, Heart and Skeletal MusclesTrangmar SJ & Gonzalez-Alonso J 2019BPerceived Dehydration Impairs Endurance Cycling Performance in the Heat in Active MalesFunnell MP 2024BHypohydration Impairs Endurance Performance: A Blinded StudyJames LJ 2017CHydration for the Tokyo Olympics: To Thirst or Not to Thirst?Périard JD 2021AThe Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters on Central Hydration During Continuous Exercise: A Systematic Meta-AnalysisRowlands DS 2022CModelling Sodium Requirements of Athletes Across a Variety of Exercise ScenariosIdentifying When to Test and Target, or Season to TasteMcCubbin AJ 2022B+Explaining Variation in Sweat Sodium Concentration: Effect of Individual Characteristics and Exercise, Environmental, and Dietary FactorsBaker LB 2022B+Normative Data for Sweating Rate, Sweat Sodium Concentration, and Sweat Sodium Loss in Athletes: An Update and Analysis by SportBarnes KA 2019B+Sodium Intake for Athletes Before, During and After Exercise: Review and RecommendationsMcCubbin AJ 2025A-Performance effects of periodized carbohydrate restriction in endurance trained athletesSystematic review and meta-analysisGejl & Nybo 2021A-CoQ10 supplementation: limited and inconsistent effects on exercise performanceSystematic review and meta-analysisDeng 2025B+Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demandsA reviewJongkees 2015C+Effects of L-Tyrosine Ingestion on Endurance Performance in Mentally Fatigued CyclistsSolon-Júnior 2026B+Astaxanthin supplementation does not augment fat use or improve endurance performanceRes 2013C+Effect of astaxanthin on cycling time trial performanceEarnest 2011BThe effect of astaxanthin supplementation on performance and fat oxidation during a 40 km cycling time trialBrown 2021