Nutrition & Recovery A heavy night after a hard session cut muscle protein synthesis even with protein, worsened strength loss in men and blunted overnight recovery by dose. What the small, mostly male studies show, and what lower doses do.
Nutrition & Recovery Most winter turbo sessions last about an hour. What the research says about carbohydrate for efforts that short, why a mouth rinse can help, when pre-session food matters more, and when fuelling up still makes sense.
Nutrition & Recovery Training drops in winter, so fuel needs change, but the off-season is a poor time to cut back hard. What energy availability research says about under-fuelling, meal timing, appetite and the warning signs to watch.
Nutrition & Recovery Myth: Have protein after training and the drinks don't matter.
Nutrition & Recovery Myth: Every turbo session needs a full bottle of sports drink to fuel it.
Nutrition & Recovery Myth: A hard session will sweat out a cold.