Research group of W.Derave and @eline_lievens: @jeppe_foged, @helene_schroe, @ThibauxV, @CasteeleFreek, @AlexiaLoock, @Jonas_Vdc, @MaxUllrich94 & L.Haenebalcke
5. Practice your race nutrition
Gut training is key ๐โโ๏ธ
Make a personal race plan!
Recommended carb intake:
โ 1โ2h: 30โ60g/h
โ >2.5h: up to 90โ120g/h
Use glucose + fructose (2:1)
โก๏ธ Test what your gut can handle!
๐Thomas (2016) doi: 10.1249/MSS.0000000000000852.
๐โโ๏ธ๐ดโโ๏ธ๐โโ๏ธNutrition in triathlon โก๏ธ Read the 5 key takeaways here of the webinar from Prof. Gregory Cox to our students ๐ก
4. No one-size-fits-all
Recreational โ elite athlete
โ Elite: gradual changes in muscle/fat mass
โ More glycogen stored in muscle = potentially more food needed
Your needs = your goals, race type, and tolerance ๐ฏ ๐Landers (2000) doi: 10.1080/03014460050044865.
5. Creatine Discovery in Sports?
๐ 1992: Linford Christie wins gold (100m sprint) at 32 with creatine.
๐งชA syringe slip-up with a racehorse led Dr. Harris to self-experiment, sparking a sports nutrition revolution. ๐ช#CreatineDiscovery
๐Ref: Stout (2025) https://t.co/y9CRsGK2Cf
๐๐Creatine & Human Performance: Unlocking Athletic Potential.
Huge thanks to Prof. Jeffrey Stout (@ExphysPhD ) for an insightful webinar with our students! ๐
Here are 5๏ธ key takeaways โฌ๏ธ
4. Is Creatine Safe?
โ ๏ธ Side effects are rare (occasional stomach discomfort/mild diarrhea)
โ Even long-term use (years) at doses up to 30g/day seems safe
๐ Kreider et al. (2025) https://t.co/BlZebSMD1L
- Inflammation is key to training adaptations.
- Protective effect (as long as it resolves).
- Fit individuals have lower baseline inflammation!๐๏ธโโ๏ธ
๐ Ref: Hoseinpour et al. (2024) https://t.co/HIzqrskhuj (10/10)
Huge thanks to Prof. Philip Calder for sharing his expertise on inflammation and the role of diet & nutrients! ๐ฅ๐ฅฆ Here are 5 key takeaways from his insightful webinar to our students: ๐ (1/10)
5. Exercise & Inflammation ๐โโ๏ธ
Did you know exercise triggers inflammation?
โก๏ธ The more intense/longer, the stronger the acute response.
โ BUTโฆ This is a good thing! (9/10)