Science
The research the BLOCKS assistant answers from: 1,148 studies and 82 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
142 entries in Nutrition & fuelling
B+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 2021B+Pre-exercise carbohydrate or protein ingestion influences substrate oxidation but not performance or hunger compared with cycling in the fasted stateRothschild 2021BProtein requirements are elevated in endurance athletes after exercise as determined by the indicator amino acid oxidation methodKato 2016AEffects of pre-sleep protein consumption on muscle-related outcomesA systematic reviewReis 2020AEffects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-AnalysisZhou 2023AInternational Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performanceFerrando 2023BProtein requirements may be lower on a training compared to rest day but are not influenced by moderate training volumes in endurance trained malesMoore 2024AProtein Nutrition for Endurance Athletes: A Metabolic Focus on Promoting Recovery and Training AdaptationWitard 2025BFour hours of race-like intermittent riding at 100 g CHO/h cut 6-min time-trial power by ~10% and peak power by ~6% in twelve elite cyclistsAnd none of the fresh lab measures (LT1, efficiency, fat oxidation, VO₂peak) predicted who faded mostØrtenblad 2024C+Substrate Metabolism During Ironman Triathlon: Different Horses on the Same CoursesMaunder 2018CSodium bicarbonate: updated protocolUNVERIFIED: no source located; useRothschild 2024ACaffeine and Sport-Specific Endurance Performance (Time-Trial Studies): Systematic ReviewGanio 2009B+Rhodiola rosea: better intermittent-endurance performance and decision-making under fatigue in football playersDou 2026B+Vistula tart cherry powder around a marathon: lower hs-CRP, no difference in strength, jump, soreness or CKSquires 2025B+Cold water immersion after strength training blunts muscle and strength gainsRoberts 2015B+Tart cherry juice around a marathon: faster strength recovery, lower inflammation and oxidative stressHowatson 2010B+Training the Gut for Athletes — gastric emptying, comfort and intestinal CHO absorption are trainableJeukendrup 2017BPre-exercise sodium loading raises plasma volume and extends running time in the heatSims 2007BChronic low-dose caffeine induces tolerance to its ergogenic effectBeaumont 2017B+Sleep Low carbohydrate periodization: ~3% faster 10-km run, better cycling economy in 3 weeksMarquet 2016