Carbohydrate timing for athletes means strategically eating carbs in the hours before, during, and after training to maintain blood glucose, preserve muscle glycogen, and accelerate recovery.
Cold weather and altitude both increase fluid losses while simultaneously suppressing thirst and reducing the visible sweat cues that athletes rely on to gauge hydration needs.
For most athletes, the optimal window for taking a pre-workout containing caffeine and citrulline is 30 to 60 minutes before the start of high-intensity training.
Caffeine's ergogenic effects are dose-dependent up to a point, and that point is lower than many athletes assume.
Caffeine is the most studied ergogenic compound in the exercise science literature, with a consistent evidence base spanning endurance, strength, and high-intensity sport.
Sarcopenia is not just a clinical condition affecting the elderly — it is a biological trajectory that begins decades earlier and is meaningfully modifiable through training and nutrition.
