Nutrition Tips For Endurance Athletes

Relative Energy Deficiency: Nutrition For Endurance Athletes

Evan Stevens Speak with any endurance athlete and the topic of conversation almost always steers towards nutrition. Endurance athletes are the pickiest, most finicky bunch you will ever meet, from the over health conscious “I need to avoid fat, dairy, and processed sugar” types to the ones who ride the hype-train through the various nutrition

Probiotics and Prebiotics

What Are Probiotics and Prebiotics?

Alyssa Bialowas In response to the current cultural nutrition trend surrounding probiotics and supplements, pharmacies and health food stores are stocking increased amounts of probiotic supplements. Is this just the latest health and nutrition trend or should you increase your consumption of probiotics and start to take probiotic supplements? Also, what are the benefits of

Vegan athlete eating an apple

3 Important Things Athletes Should Consider Before Going Vegan

Alyssa Bialowas The vegan diet is becoming increasingly popular among the general population and is gaining momentum among athletes as well. While traditionally athlete diets have been rich in meat and animal byproducts such as eggs and milk, veganism turns the omnivorous athlete diet on its head. Veganism is a way of living that eliminates

women high jumping

Do Ketogenic Diets Reduce Anaerobic Performance?

Evan Stevens Ketogenic diets have come to the forefront of popular health fads in the past few years. Placing the majority of our health and dietary problems on carbohydrates (due to the spike in blood glucose followed promptly by the spike in insulin, which if done continually can lead to a host of health issues

people squatting with medicine balls

Does the Keto Diet Affect High-Intensity Exercise Performance?

A Review by Alyssa Bialowas The ketogenic diet has been making waves due to its effective weight loss and health benefits, such as reducing blood sugar levels, increasing good HDL cholesterol and improving heart health. If you haven’t heard of the keto diet before, it’s a high fat, low carb diet plan that depletes your

women bent over after running

The Best Way to Prevent Gut Rot During Your Workout

Alyssa Bialowas One of the worst things that can happen to you before you start an intense workout, or worse as you’re 30 seconds into a run or a race: gut rot. Feeling pain and discomfort; it also means that your body is feeling very unresponsive to the event that you’re about to thrust yourself

Man resting in gym with legs against wall

Everything You Need To Know About Protein Supplements

Evan Stevens The study of protein is a huge undertaking. It is one of the three macromolecules essential for life and we still spend billions of dollars a year on its study and use in sport and overall health. It is an ever-changing field, one which forces us to re-examine our knowledge of the subject

people fist bumping

Is There a Magic Bullet to Protein Consumption?

Evan Stevens In the last three parts we discovered that a lot of what we thought about protein supplementation isn’t quite as important as was once believed. Casein, soy, and whey are all adequate; whey is best immediately post exercise, but soy and casein can be just as good so long as there is the

woman weight training

Does Protein Impact Trained Athletes Differently?

Evan Stevens Previously at Forever Fit Science we looked at how science changes and why we often need to re-evaluate our previously held beliefs and knowledge base. Timing, once thought to be integral to muscle protein synthesis (MPS) and needing to be taken within the 3 hour post exercise window, is now almost irrelevant as

women next to wights and water bottle

Which type of Protein Provides the Best Workout Recovery?

Evan Stevens In our previous article, The Ever Changing Science of Protein, discussed how science is ever changing and how new evidence or looking at entire bodies of evidence can change our perceptions of what we thought to be true. We discussed the importance of (or lack thereof) timing of ingestion and why as long

people enjoying protein supplements

The Ever Changing Science of Protein

Evan Stevens You would think that by now we would have a pretty firm grasp of protein. It is one of the three main macronutrients and is essential for life as we know it. Its use in sport has been long described in scientific literature and makes up a huge portion of the billion-dollar supplement

milk recovery drink

Why Milk is an Effective Recovery Drink for Female Athletes

Mojtaba Kaviani, Ph.D., CEP Cow milk contains protein, casein, carbohydrates, fat, vitamins and minerals, which are useful components of a recovery drink after exercise. Lactose, casein protein, and milk electrolytes are effective in glycogen synthesis, muscle protein synthesis, and replacement of body fluids post-workout. Previous studies have shown that the consumption of 500 ml of