Creatine is a substance that helps your body regenerate ATP (adenosine triphosphate) which is the primary energy-carrying molecule used by living organisms. ATP fuels short bursts of high-intensity effort that are used for reps in the gym, and sprints. More ATP means a greater capacity to train hard and recover fast. 

But for all its proven power, creatine is surrounded by rumours that refuse to die. Let’s separate fact from fiction.

Creatine Is an Anabolic Steroid 

Myth 

Creatine often gets lumped in with steroids simply because it builds muscle. But, chemically and biologically, they are worlds apart. 

Anabolic steroids are synthetic forms of testosterone that boost muscle protein synthesis by increasing protein synthesis in the cell. In contrast, creatine is a compound your body naturally makes from amino acids (glycine, arginine, and methionine) in your liver and kidneys.

Once stored in muscle as phosphocreatine (PCr), it is used to regenerate ATP, your muscles’ quick-fire energy source. The result? You can train harder and longer, stimulating more growth over time. 

Creatine Damages Your Kidneys 

Myth 

This myth dates back decades and stems from confusion over creatine metabolism and its by-products. Creatine and phosphocreatine break down into creatinine, which enters the blood and is eliminated in urine. Because creatinine levels are used to assess kidney function, early concerns arose that creatine supplements might raise creatinine and strain the kidneys. However, research shows no such link. Most studies find that creatine supplementation does not cause harmful increases in creatinine. 

In addition, creatine supplementation is not associated with kidney damage. Dozens of long-term studies confirm no kidney dysfunction in healthy adults taking 3–5 grams/day. In fact, elite athletes have used creatine safely for over 30 years. 

Creatine Can Help Protect the Brain 

Fact 

Creatine’s benefits go beyond muscle. The brain uses enormous amounts of ATP, and research suggests that creatine supplementation can protect against energy deficits after injury. 

In studies, creatine use in children with traumatic brain injury show improved cognitive, physical, and behavioral outcomes. Preliminary data even suggest creatine may reduce concussion severity when taken soon after injury. 

While more research is needed, particularly in mild head injuries, creatine could soon become a valuable tool in concussion recovery, especially under medical supervision. 

Women Respond Differently

Fact 

Creatine is not just a guy thing. Female athletes benefit too, though the physiology differs slightly. 

Women may have higher baseline intramuscular creatine levels perhaps due to smaller muscle mass. As such, creatine supplementation may not always have the same level of impact on performance as it does in males. Even so, changing hormonal factors during reproductive stages like menses, pregnancy, peri- and post-menopause seem to result in potential gender-specific uses for creatine. For example, women often have lower brain creatine levels and are twice as likely to suffer from depression during their reproductive years. Creatine supplementation around 10 grams/day has been linked to improved mood and energy metabolism. After menopause, creatine becomes even more valuable, helping preserve muscle and bone strength. 

And, despite gender differences in response to creatine for performance, there are positive effects. Research in females shows that creatine supplementation does indeed support strength, recovery, and lean mass gains, especially during resistance training. 

Don’t Mix Creatine with Coffee 

Myth (or Fact?) 

The caffeine-and-creatine combo sparks debate: does caffeine cancel creatine’s benefits, or do they enhance each other? Research is mixed. Concerns arise because caffeine and creatine have opposite effects on muscle relaxation, and the combination can worsen sleep or cause gastrointestinal (GI) discomfort. Still, recent studies suggest these drawbacks don’t significantly affect overall performance and using both after the creatine loading phase may even boost results more than if taken alone. 

A 2017 study by Trexler et al. tested 300 milligrams caffeine and 20 grams creatine on sprint and strength performance in active men. The combination did not reduce performance, though seven per cent of participants reported digestive issues. Furthermore, a 1998 study found no evidence that caffeine and creatine interfere with each other’s metabolism. 

You Can Skip the Loading Phase 

Fact 

The classic “loading phase” of 20 grams/day for a week helps saturate muscles fast, but it’s not mandatory. 

Research shows taking a steady three – five grams per day achieves the same creatine saturation over about four weeks. The slower approach reduces the risk of bloating and digestive discomfort that sometimes occur during rapid loading. 

If you do load, divide doses into ≤10 g servings throughout the day and take them with carbohydrates to aid uptake. Most athletes choose to split the 20-gram loading dose into four and include five grams at creatine with meals and one snack. Regardless of whether you start with a loading dosage period or not, consistency is key, not speed. 

Bottom Line 

Creatine is one of the most thoroughly researched and safest supplements available. It is not a steroid, will not damage healthy kidneys, and may even protect the brain. For both men and women, across ages and training goals, creatine delivers measurable improvements in strength, recovery, and cognition. 

Your Game Plan: 

● Maintenance: 3–5 grams/day (or 0.1 g/kg of body weight/day) after training, ideally with carbs. 

● Optional loading: 20 grams/day (split into 4–5 doses) for 5–7 days. 

Whether you chase it with juice or water, creatine might be the simplest, smartest performance upgrade you can make.

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Plan Ahead: The Key to Success
Planning is the key to success and the cornerstone of adequate travel nutrition for athletes. Before embarking on your journey, take the time to research local eateries, grocery stores, and dining options that align with your nutritional goals.

Look for restaurants that offer a variety of nutrient-dense meals, and don’t hesitate to reach out to hotels or accommodations to inquire about special dietary requests. Take the time to make a handful of restaurant reservations and avoid wasting energy wandering around trying to find an open table.

Does your hotel offer an early breakfast on the morning of your event? If not, you may need to strategize Plan B.

Pack Your Snacks: Be Game Day Ready
Keep familiar foods in your diet. If you have found a routine that works for you, stick to it before your race. Do not introduce anything new the day of or even the days leading up to the competition. Keeping your body comfortable prevents any digestive issues that may arise.

Consider packing your favourite game day food items to be sure you save time searching a strange city for them. Portable options such as nuts, seeds, protein bars, and dried fruits can be lifesavers when healthy choices are limited

You may also want to prep your meals for a travel day to ensure you can access nutritious options, even in transit or during busy schedules.

Stay Hydrated: Water is Your Best Friend
Hydration is crucial for athletes, especially when travelling. Long flights, changes in climate, and intense training sessions can all contribute to dehydration, which can negatively impact performance and recovery.

Make it a priority to drink plenty of water throughout your journey. Invest in a reusable water bottle and carry it wherever you go. Opt for water over sugary beverages or alcohol, as these can dehydrate the body further.

If you’re travelling to a location with questionable water quality, consider bringing along a portable water purifier or purchasing bottled water from trusted sources.

Listen to Your Body and Adjust Accordingly
No two athletes are alike, and what works for one person may not work for another. Pay attention to your body’s cues and adjust your nutrition plan accordingly. If you feel sluggish or tired, consider whether you’re getting enough calories and nutrients to support your activity level.

If you travel to a different time zone, avoid missing meals and use certain foods to help reset your internal clock. Caffeine, particularly when taken early (at 8 a.m.), can help speed up resynchronization.

Meal timing is also one of the best shortcuts to adjust to a new time zone because feeding and fasting cycles are primary cues for your body.
Aim to eat every three to four waking hours. You may choose a snack or a meal depending on your appetite. Choose to eat a high-carbohydrate, low-fat meal before bed to enhance your ability to fall asleep and improve slow-wave sleep, which is helpful for athletes’ recovery.

Travelling for competitions can be exciting, but it’s important to keep poor travel nutrition from derailing months of training . Indulge in local cuisine and cultural delicacies, but be mindful about avoiding poorly cooked food, limiting fried food and limiting high-fibre food before your event.

Trust your instincts and honour your body’s needs to achieve optimal performance on and off the field, trails, or roads.
Mastering travel nutrition as an athlete can be simple.

By planning, packing your favourite food, staying hydrated, and listening to your body, you can fuel your adventures and crush your fitness goals wherever your travels take you. Consistency is critical, so prioritize healthy choices even when life takes you on the road. 

Tips for Race-Ready Nutrition

The night before:

• Eat familiar foods.
• Focus on a slightly higher carbohydrate portion.
• Include simple, bland foods that you easily tolerate.
• Avoid high-fat foods.
• Limit high fibre foods. Many athletes prefer to limit vegetables the evening before an event to minimize race-day gastrointestinal issues.

The morning of:

• Don’t skip breakfast! Eat approximately three to four hours before your race.
• Choose high carbohydrate, low fat, low fibre and moderate protein foods.
• Include simple, bland foods that you know you easily tolerate. Think: oatmeal with banana.

Throughout the day/before your race:

• Depending on the timing of your event, you may need a more substantial snack if your race takes place more than four hours after your breakfast.
• Snack on foods consisting of simple carbohydrates one hour to 20 minutes before the race.
• Consider frequent, small snacks. Having multiple small portions keeps you feeling light and satiated. Think: a banana or simple granola bar.

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Caffeine is the super stimulant responsible for all the buzz. Although coffee is the most popular way to consume caffeine, chocolate, teas, soda, and energy drinks are also sources.

How Does Your Body Respond to Caffeine?
Caffeine is a naturally occurring chemical that stimulates the central nervous system to elevate mood, blood pressure, and metabolism. It is rapidly absorbed by the body and broken down in the liver. Caffeine enters the bloodstream within 15 to 45 minutes of consumption and interacts with all cells.

However, not everyone responds to caffeine in the same way. This variability is mainly due to genetic differences, particularly in the CYP1A2 enzyme, which metabolizes caffeine in the liver. People with a slow-metabolizing variant of this enzyme may experience prolonged caffeine effects, leading to jitteriness, anxiety, or disrupted sleep even at lower doses. Slow metabolizers also do not reap a performance benefit from using caffeine. These individuals should be cautious with caffeine intake, especially before exercise, to avoid adverse side effects. How do you know if you are a slow metabolizer? Genetic tests are available, but the easiest way to figure it out is to experiment with caffeine in training. If caffeine does not make exercise easier or performance better, you may be a slow metabolizer.

Caffeine for Sports Performance
Research strongly supports caffeine’s role in enhancing sports performance in most people. Caffeine improves performance across endurance, high-performance, and strength-training activities and appears to most consistently enhance performance in aerobic endurance exercise. Research finds caffeine improves performance by two to four per cent in activities involving aerobic endurance like cycling, running, swimming and cross-country skiing. In strength sports, preliminary research suggests that caffeine may enhance velocity and power performance.

In addition to physical benefits, caffeine enhances focus and cognitive performance. Because exercise improves mental performance, pairing it with caffeine can amplify these effects.

Most adults drink coffee, whether they lead an active lifestyle or not. Moderate coffee consumption should not hinder your athletic performance if you tolerate caffeine well during daily tasks. But if you are sensitive to caffeine and experience overstimulation, consider avoiding it or trying alternative forms of energy.

Caffeine Before and After Exercise
As mentioned, it takes approximately 15 to 45 minutes for caffeine to have a stimulating effect on the body. It takes about three to six hours for caffeine to clear the bloodstream, though this can vary depending on individual metabolism.
Pre-workout/Workout:

The long-lasting effects of caffeine can significantly enhance performance for several hours. A study found that caffeine improved performance in prolonged exhaustive exercise lasting up to two hours. The optimal caffeine dosage for endurance athletes is between 3 – 6 milligrams per kilogram of body weight, taken about 60 minutes before exercise. The minimal effective dosing level appears to be 2 milligrams per kilogram. This dosage range has been shown to enhance endurance performance without causing severe side effects in most individuals.

Larger athletes should limit their total caffeine intake to 3 milligrams per kilogram to not overshoot the 400 milligram daily maximum amount of daily caffeine recommended by Health Canada.

For those looking for a more controllable source of caffeine, consider taking it in an anhydrous (dry) form. Research suggests that caffeine in this form provides a more consistent and potent effect on endurance performance. Athletes may use a range of caffeine sources including chewing gums, gels, chews, sports drinks and mouth rinses.
Recovery: The prolonged effects of caffeine can interfere with sleep, a critical component of recovery. Be mindful of caffeine consumption in the afternoon and evening to avoid sleep disturbances. The timing of your last caffeine intake should be adjusted based on your individual metabolism.

Caffeine and Carbs
Caffeine can be paired with carbohydrates to boost pre-workout fuel. Research has shown that caffeine may enhance the absorption and usage of carbohydrates during exercise. When combined with glucose, caffeine produces enhanced activity compared to glucose alone. Although more research is needed, this combination could benefit you if you tolerate caffeine well.
How Much is Too Much? The optimal amount of caffeine varies widely among individuals. Health Canada recommends no more than 400 milligram/day, but some may experience jitteriness, anxiety, or headaches at lower doses. Higher doses beyond what you typically tolerate are unlikely to provide additional benefits and may lead to adverse side effects. It is also important to note that caffeine can increase anxiety in those athletes who experience high levels of performance anxiety. So, in a nutshell, when using caffeine to fuel physical activity, it’s crucial to understand your body’s tolerance and your competition day mindset before incorporating it into your routine.

A Note on Hydration:
Contrary to popular belief, caffeine does not dehydrate you. It does not significantly change sweat rates or water loss or directly affect fluid balance.

The Verdict
Most current research supports the use of caffeine in diets to enhance exercise performance. As long as you avoid overstimulation from excess caffeine, it can be a valuable tool for improving performance. It’s practical to experiment with caffeine first to ensure you’re comfortable with how it affects your body. 

This article has been reprinted with permission from Ashley Leone www.gazellenutrition.com.

Caffeine content in common sources

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Choose sports drinks for exercise lasting longer than an hour. These drinks are also great for preparation and recovery on hot days. Sports beverages can help prevent heat illness in active children and adults when the temperature rises by improving voluntary fluid intake. In addition, experts recommend that you have a drinking strategy in place before you hit the field or the road. External factors like your coach’s preference for frequency of water breaks, or the availability of water on your route can affect your ability to hydrate sufficiently. For example, a hydration plan may be to drink one to two cups of fluid before exercise, a half a cup every 15 minutes of practice, and enough to quench your thirst after exercise.

Sports drinks are usually designed for both hydration and refuelling. These thirst quenchers are typically a mix of water, carbohydrates, and salt but may contain other electrolytes like potassium, magnesium, and even amino acids. Sports beverages energize the working muscles with a six to eight per cent (6g per 100ml fluid) concentration of carbohydrates for optimal absorption. The salt (sodium) in sports drinks also helps promote fluid absorption and helps endurance athletes avoid low blood sodium, also known as hyponatremia. Aim for a sports beverage that contains 30-50mmol/L of sodium (or 700 to 1200mg per litre).

Commercial sports drinks are great in a pinch, but why not make your own from scratch when you can? Homemade sports drinks are more economical and allow you to control the ingredients.

For example, to make homemade beverages, dilute fruit juice to provide about 50 calories per cup, or approximately half-and-half fruit juice and water. Afterwards, add about ¼ tsp. salt per litre of liquid.

Fruit juice provides a natural pop of nutrients like fruit sugar, potassium and vitamins. In addition, diluting the fruit juice ensures a proper carbohydrate concentration so that you absorb the fluid well. Making your own sports drink is so easy — give it a try to ensure you are nicely hydrated for your next foray onto the court, field, trail, or road.

Cranberry Orange Sports Drink

Makes 3 cups

INGREDIENTS

• ½ cup cranberry cocktail
• 1 cup orange juice
• 1 ½ cups water
• ¼ tsp. salt

DIRECTIONS

1. Pour all of the ingredients into a pitcher.
2. Stir to dissolve salt.
3. Chill and serve.

Nutrient Profile / 250 ml Serving (1 cup) Sports Drink
Calories 56; carbs 14 g; sodium 200 mg; potassium 175 mg; vitamin C 50 mg.

Coconut Citrus Sports Drink

Makes 3 cups

INGREDIENTS

• ¾ cup lemonade
• ¼ cup orange juice
• 1 cup coconut water
• ¾ cup water
• 2 tsp. lime juice
• 1/4 tsp. salt

DIRECTIONS

1. Pour all the ingredients into a pitcher.
2. Stir to dissolve the salt.
3. Chill and serve.

Nutrient Profile/ 250 ml Serving (1 cup) Sports Drink
Calories 60; carbs 14 g; sodium 224 mg; potassium 250 mg; vitamin C 15 mg. 

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Photography by Tyler Bowditch

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Caffeine’s ability to promote sports performance has long been recognized. Caffeine was listed as a banned substance by the International Olympic Committee (IOC) in 1984 and by the World Anti-Doping Agency (WADA) in 2000. Caffeine was subsequently removed from the list of controlled substances in 2004. But, even when it was a prohibited substance, caffeine was allowed in reasonable quantities. For example, only caffeine in amounts equivalent to more than four cups of coffee in the hours before an event may have tipped the scale.

Given caffeine’s rocky history in elite sport, it is not surprising that many athletes use caffeine with equal parts hopefulness and trepidation; hoping it may provide a critical performance advantage and hesitation about the potential side effects.Research regarding caffeine and exercise is evolving, but the evidence for its benefits is better than that of most other sports performance aids.

HOW DOES YOUR BODY RESPOND TO CAFFEINE?

Caffeine is a naturally-occurring chemical rapidly absorbed by the body and predominantly broken down in the liver. Within 15 to 45 minutes of consumption, caffeine enters the bloodstream and interacts with the body’s cells. Once absorbed, caffeine appears to primarily work by stimulating the central nervous system to elevate mood, vigilance, focus, alertness, and metabolism. Caffeine also seems to act directly with muscles to benefit muscle contraction.

Response to caffeine’s effects varies between individuals. Some people are more sensitive to caffeine than others and may experience unwanted side effects upon consumption. Side effects may include anxiety, difficulty sleeping, shakiness and headaches.

It’s also essential to consider whether you metabolize caffeine slowly or quickly. Slow metabolizers break down caffeine more slowly than fast metabolizers. For this group, caffeine may only mildly enhance performance or may not help at all. On the other hand, fast metabolizers will enjoy a significant performance boost.

The rate we absorb caffeine is due to a mix of genetic and environmental factors. How can you tell if you’re a slow metabolizer? The easiest way is to try caffeine before or during practice to see if it helps or hinders your activity. You can also purchase a nutrigenomics test to see if you are likely to be a slow metabolizer of caffeine.

WHAT ROLE DOES CAFFEINE PLAY IN EXERCISE PERFORMANCE?

Caffeine appears to enhance performance in a wide range of activities. Caffeine improves performance across endurance, high-performance and strength-training activities.

In addition to the physical benefits, caffeine provides enhanced focus and cognitive performance. It is important to note that exercise on its own can improve mental performance. Therefore, pairing an appropriate serving of caffeine can complement the natural boost generally achieved through exercise.

How much is too much caffeine? According to Health Canada, a moderate caffeine intake of 400 milligrams, or three eight-ounce cups of coffee a day likely does not pose any health risks. However, if you generally tolerate caffeine well during your daily tasks, continued moderate caffeine consumption should not hinder your athletic performance.

On the other hand, avoid caffeine if you are sensitive to it and experience unwanted side effects.

HOW TO USE CAFFEINE AROUND EXERCISE

Timing, dose, and tolerance are essential factors to consider when using caffeine. It takes about 15 to 45 minutes for caffeine to have a stimulating effect on the body. As such, many athletes take caffeine in the 60 minutes before their activity. However, research has found that caffeine is most helpful in the later stages of exercise once fatigue has set in. As such, you may want to save your caffeine for the last third of your marathon, or, split your total dose and take some right before your event and some near the end.

When dosing caffeine, consider that its half-life is about four to six hours, meaning that it takes this length of time for half the caffeine to clear your bloodstream. Therefore, when considering integrating caffeine into your exercise routine, timing is essential.

Before and during a workout: The long-lasting positive effects of caffeine are significant, as someone who ingests caffeine before a morning workout may still reap the benefits in the afternoon. In a study observing the relationship between caffeine and performance, researchers found that caffeine had a positive effect on prolonged exhaustive exercise lasting up to two hours. Specifically, caffeine has been found to improve endurance performance by two to four per cent when taken in a dose of three to six mg/kg body mass, or 200-400 milligrams of caffeine for a 150-pound (68-kilogram) person.

The benefits of caffeine can be paired with carbohydrates to boost your pre-workout fuel. Research has found that caffeine may enhance the absorption and usage of carbohydrates during exercise. When you combine caffeine with glucose, it produces enhanced activity compared to just glucose alone.

Your source of caffeine is another element to consider, as coffee may not be your optimal source. Research suggests that caffeine consumed in a dry form enhances endurance performance more explicitly. For example, athletes may use caffeine pills, caffeine gum, or caffeine in products like pre-workout formulations or sports gels to dose their caffeine more accurately. Before considering supplementation, always speak with a sports dietitian, doctor, or other sports professional.

Recovery: Balance caffeine timing with exercise, refuelling, and sleep to optimize exercise recovery. While many people worry that caffeine acts as a diuretic and contributes to dehydration, the evidence does not support this in the context of a regular diet with an adequate fluid intake. Further, caffeine does not directly change sweat rates, water loss, or affect fluid balance.

Sleep is a critical element in overall exercise recovery. Caffeine may interfere with sleep if you use it too close to bedtime. While caffeine timing for optimizing sleep may vary between individuals, many sleep experts recommend refraining from caffeine 10 to 12 hours before you plan to go to sleep. As long as you are mindful of this, you can effectively integrate caffeine into your exercise routine.

WHICH ATHLETES USE CAFFEINE?

Several studies looked at the prevalence of caffeine use amongst different athlete groups in the years following caffeine’s removal from the WADA prohibited list. Caffeine is a popular sports enhancement agent across athlete groups, but some use it in more significant quantities. A 2011 study found that endurance-sport athletes tended to use more caffeine. Triathletes, cyclists, and rowers had the highest urine caffeine concentration and gymnasts had the lowest. In addition, they found that older athletes were inclined to use more caffeine and that there were no gender differences in caffeine use.

TAKEAWAY

The perfect amount of caffeine needed to provide you with energy, but no unpleasant side effects is difficult to define. When considering using coffee to fuel physical activity, it is vital to recognize how your body tolerates caffeine before adding
it into your exercise routine. It is also important to note that if you tolerate moderate doses of caffeine well, anything additional would not likely provide any other benefits.

Caffeine may be the key to enhancing your sports performance. If you are mindful not to over-stimulate yourself with excess caffeine, research supports the many benefits of using this stimulant. Just remember to practice your nutrition before game day! Tailor your caffeine to your individual needs and tolerance to get the most benefit for your sport.

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When I began running marathons two decades ago, I didn’t initially know how to fuel my body. I sort of guessed. And I guessed wrong. Despite all my training, I wasn’t getting a better time and was feeling really awful during and after races. That’s because I had hit the dreaded plateau. When I learned how to better hydrate my body and the importance of planning to have carbohydrates regularly to top up my fuel during the marathons, the races were enjoyable and more successful.

Fine-tuning your appetite for good nutrition will help you break through a training plateau. Follow these nutrition tips to rejuvenate your game.

Fill your plate with nutrient-dense foods

Eat adequately to meet training demands by choosing athlete-sized portions of nutrient-dense foods. Low energy availability hinders performance by resulting in hormone and metabolic changes. Fill half your plate with colourful veggies and the rest with protein and high-fibre carbohydrates respectively. Choose larger portions of starches and protein rich foods around tough workouts.

Fuel regularly

Avoid running on an empty tank. Space your food intake throughout the day, ensuring you have a good source of protein at each meal and snack. Optimize muscle building by spacing your protein intake every three to four hours in 20 to 40 g increments.

Hydrate wisely

Proper hydration is key to performance. Re-evaluate your hydration by keeping tabs on your total fluid intake each day, as well as how much you drink during your workout. Depending on factors like body size and temperature, for every hour of exercise, drink about two to three cups of fluid. Water is best for training sessions that last less than an hour. For exercise lasting longer than an hour, consider a sports drink.

Prioritize recovery

Eat and hydrate soon after practice. Choose meals or snacks that include grams of carbs and protein in a 2:1 ratio. For example, two cups of chocolate soy milk provide 38 g of carbohydrates and 18 g of protein. In addition to improving post-workout fueling, sleep is essential to recovery. To improve sleep quality, avoid caffeine before bedtime and choose a light magnesium-rich meal in the evening.

Consider nutrient performance enhancers

Here are a few examples of nutrients that may supplement healthy eating to enhance your results. Individual results vary, so try these strategies in practice. Also, supplements are not necessary for performance gains and are not recommended in adolescents. For specific information about dosing, check out the International Olympic Committee consensus statement on supplements: gazellenutrition.com/5-sports-supplements-that-boost-performance

Caffeine
Caffeine reduces perceived effort and fatigue and improves focus for many athletes. Use caffeine about 60 minutes before exercise or during the latter part of a competition to get results.

Nitrates
Nitrates can improve performance by increasing breathing efficiency, particularly for high-intensity efforts. To harness the benefits of nitrates, regularly include foods like beets and arugula.

Creatine
Creatine supplements increase muscle creatine stores and enhance short-term, high-intensity exercise. Benefits include enhanced muscle building, exercise recovery, injury prevention, and concussion recovery.

Conquering a fitness plateau is not easy. Amp up nutrition to reinvigorate your training! 

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