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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.

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.

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

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) doi.org/10.1080/155027…

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) doi.org/10.3389/fnut.2…

💊🚀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 ⬇️

- Inflammation is key to training adaptations. - Protective effect (as long as it resolves). - Fit individuals have lower baseline inflammation!🏋️‍♀️ 🔗 Ref: Hoseinpour et al. (2024) doi.org/10.1016/j.arch… (10/10)

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)

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)