Sports Nutrition & Fitness

How to Avoid Iron Deficiency and Improve Athletic Performance

Two Young Women Jogging Through The Night Of New York

By sports nutritionist Nilo Ghajar-Williams Iron deficiency is one of the most common deficiencies in North America (1). Iron is a mineral important for aerobic exercise performance and energy production due to its role in oxygen transport and utilization (2). Athletes at risk for iron deficiency include females with heavy menses, distance runners, and strict vegetarians (i.e. […]

Interested in losing weight while maintaining lean muscle mass?

weight with protein

By sports nutritionist Nilo Ghajar-Williams According to research, high protein diets with moderate carbohydrate intakes along with exercise have shown to enhance fat loss while promoting muscle retention. Excellent sources of protein include lean meats, poultry, fish, yogurt, eggs, fermented soy (i.e. tempeh), nuts, and seeds. Consume low glycemic carbohydrates high in fiber in order to prevent […]

Vegan Diets May Not Meet an Athlete’s Protein Requirements

Green plate with word diet

By sports nutritionist Nilo Ghajar-Williams Most vegetarian diets (i.e. vegan) provide less protein than non-vegetarian diets, but still meet or exceed dietary recommendations for protein (given that a variety of foods are consumed and energy intakes are sufficient). Vegan athletes generally consume lower quality protein. This is due to the lower concentrations of essential amino acids in […]

Interested in building lean muscle mass? Find out about the most well researched supplement

Couple training for fitness in gym with weigts

By sport nutritionist Nilo Ghajar-Williams Interested in building lean muscle mass? Creatine monohydrate is a well-researched supplement that has shown to benefit athletes by increasing muscle mass, power, and strength along with resistance exercise. There are two ways you can supplement creatine. The advantage of the first method is that you will see results very […]

How much protein should be consumed after strength exercise to promote muscle building?

Food high in protein on table, close-up

By sports nutritionist Nilo Ghajar-Williams To maximally stimulate muscle building, research has shown that 20-25 g of high quality protein consisting of approximately 8-10 g of essential amino acids should be consumed after resistance exercise. Examples of high quality protein sources include lean beef, chicken, turkey, fish, whey protein, yogurt, kefir, fermented soy (i.e. tempeh), and eggs. […]

Research has shown that long duration endurance exercise may lead to oxidative stress


By sports nutritionist Nilo Ghajar-Williams High intensity, long duration exercise has shown to enhance oxidative stress (free radical damage) by increasing the production of reactive oxygen species and free radicals. This may contribute to muscle damage and soreness. The antioxidants vitamin A (i.e. beta-carotene and retinol), vitamin C, vitamin E (tocopherol), and selenium are important for combating […]

Research shows that a low protein diet results in reduced muscle building, while too much protein intake places a heavy load on the kidneys

jar of protein powder and food with protein, isolated on white

By sports nutritionist Nilo Ghajar-Williams A group of researchers assessed the protein requirements for strength athletes and found that a low protein diet consumed by these athletes resulted in reduced protein synthesis when compared to medium and high protein diets. Whole body protein synthesis was not different between the medium and high protein groups. However, in the […]