Is supplementation necessary for an athlete's performance, even if they are not elite and have a careful diet?   In this article, we will answer some questions about whether supplements are indeed an asset, and which ones are most suitable for good performance and progress in training and competitions. How to use supplements to improve performan...

Using sports foods during training and competition improves the immune system. Immunity does not fail by chance; it fails due to a lack of energy. RED-S (Relative Energy Deficiency in Sport) occurs when energy intake is lower than energy expenditure: Occurs due to unintentional undernourishment Skipping meals Not eating during long traini...

At the Porto Marathon, nutrition is not a detail: it's part of the performance. This guide presents a practical plan for carbohydrates, hydration, and caffeine throughout the 42 km, with timing per kilometre and recommendations for the 2–3 days before. It includes simple rules to avoid hitting the wall, manage your stomach, and reach 35 km still...