TeamDerave

Research group of W.Derave and @eline_lievens: @jeppe_foged, @helene_schroe, @ThibauxV, @CasteeleFreek, @AlexiaLoock, @Jonas_Vdc, @MaxUllrich94 & L.Haenebalcke

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5. Practice your race nutrition
Gut training is key 🏃‍♂️
Make a personal race plan!
Recommended carb intake:
– 1–2h: 30–60g/h
– >2.5h: up to 90–120g/h
Use glucose + fructose (2:1)
➡️ Test what your gut can handle!
🔗Thomas (2016) doi: 10.1249/MSS.0000000000000852.

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🏊‍♂️🚴‍♀️🏃‍♂️Nutrition in triathlon ➡️ Read the 5 key takeaways here of the webinar from Prof. Gregory Cox to our students 💡

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4. No one-size-fits-all
Recreational ≠ elite athlete
– Elite: gradual changes in muscle/fat mass
– More glycogen stored in muscle = potentially more food needed
Your needs = your goals, race type, and tolerance 🎯 🔗Landers (2000) doi: 10.1080/03014460050044865.

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5. Creatine Discovery in Sports?
🏅1992: Linford Christie wins gold (100m sprint) at 32 with creatine.
🧪A syringe slip-up with a racehorse led Dr. Harris to self-experiment, sparking a sports nutrition revolution. 💪#CreatineDiscovery
🔗Ref: Stout (2025) https://t.co/y9CRsGK2Cf

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💊🚀Creatine & Human Performance: Unlocking Athletic Potential.
Huge thanks to Prof. Jeffrey Stout (@ExphysPhD ) for an insightful webinar with our students! 🙌
Here are 5️ key takeaways ⬇️

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4. Is Creatine Safe?
⚠️ Side effects are rare (occasional stomach discomfort/mild diarrhea)
✅ Even long-term use (years) at doses up to 30g/day seems safe
🔗 Kreider et al. (2025) https://t.co/BlZebSMD1L

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- Inflammation is key to training adaptations.
- Protective effect (as long as it resolves).
- Fit individuals have lower baseline inflammation!🏋️‍♀️
🔗 Ref: Hoseinpour et al. (2024) https://t.co/HIzqrskhuj (10/10)

[TeamDerave @TeamDerave]

Huge thanks to Prof. Philip Calder for sharing his expertise on inflammation and the role of diet & nutrients! 🔥🥦 Here are 5 key takeaways from his insightful webinar to our students: 👇 (1/10)

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5. Exercise & Inflammation 🏃‍♂️
Did you know exercise triggers inflammation?
➡️ The more intense/longer, the stronger the acute response.
❗ BUT… This is a good thing! (9/10)