Sophia Go’s nutrition-science Bookmarks

International Society of Sports Nutrition official website featuring position stands, research updates, and continuing education resources. Essential for trainers wanting to deepen their evidence-based nutrition knowledge and credentials.

Research-based analysis of intermittent fasting protocols and their effects on athletic performance, muscle retention, and body composition. Discusses potential benefits and drawbacks for different training goals.

Guide to optimizing post-exercise nutrition for recovery and adaptation. Covers protein-carb ratios, timing windows, and practical meal ideas that support muscle repair and glycogen restoration.

Meta-analysis examining optimal daily protein intake for strength and endurance athletes. Provides evidence-based recommendations ranging from 1.6 to 2.2 grams per kilogram bodyweight depending on training volume and goals.

ACE Fitness recommendations for pre-exercise fueling based on workout timing and intensity. Discusses carbohydrate loading, protein timing, and digestive considerations for optimal training energy and performance.

Advanced nutrition tracking app that monitors vitamins, minerals, and micronutrients beyond basic macros. Particularly useful for identifying dietary deficiencies and ensuring comprehensive nutrition for hard-training athletes.

Evidence-based hydration recommendations from the National Strength and Conditioning Association. Covers fluid needs during exercise, electrolyte replacement strategies, and signs of dehydration affecting performance.

Comprehensive list of vegetarian and vegan protein sources with amino acid profiles and bioavailability information. Essential reference for trainers working with plant-based athletes concerned about adequate protein intake.

Scientific review examining pre-workout, intra-workout, and post-workout nutrition strategies. Discusses the anabolic window concept, glycogen replenishment, and protein synthesis optimization for strength and endurance athletes.

Evidence-based supplement information compiled from peer-reviewed research. Covers efficacy, dosing protocols, and safety profiles for hundreds of supplements relevant to athletic performance, recovery, and general health optimization.