Category: Exercise nutrition

Endurance athletes can lose up to 5 grams of sodium in sweat during a single high-intensity workout. This significant loss means that for many active individuals, particularly those training in hot conditions, the standard daily sodium recommendations are insufficient. So, can I have more sodium if I exercise? Yes, and it's often crucial for maintaining performance and health.

A 2012 study in the *Journal of the International Society of Sports Nutrition* found that acute creatine supplementation temporarily increased free iron ions in the plasma following intense exercise in athletes. This raises the question for many: does creatine mess with iron, and should this be a concern for your overall iron status?

Despite a pervasive diet myth, consuming carbohydrates and protein together is not detrimental to nutrient uptake. A 2014 study showed that while carb co-ingestion may delay dietary protein digestion, it doesn't actually **block protein absorption** or hinder post-meal muscle protein accretion in healthy adults.