Home > Fitness > Sports nutrition Sports nutrition All sections in Fitness » Exercise » Getting started » In the gym » Lifestages » Sport » Sports injuries » Running » Rugby » Walking » Cricket » Soccer » Cycling » Sports nutrition The healthy runner’s diet Follow these six rules for a healthy, whole-foods eating plan designed just for a runner like you. take a Flexibility test » Receive Health tips » Ask Fitness Expert » Join Health24 on Facebook » 10 minute bikini-ready workout Why you need strength to run Creatine: What it is, what it does and its side effects Creatine works. Lifters know this, professors know this, the marketers who sell the stuff know this. Mild dehydration won't slow you down Trust your sense of thirst during a run. What should your budding sportsman be eating? Afternoons filled with sport can be very demanding on young bodies. Here’s what to feed active children to fuel them properly so they can perform their best. Obsession with body-building supplements can be a sign of bigorexia Overusing sports nutrition supplements could be a sign of bigorexia - an eating disorder that involves distorted body image and an obession with gaining muscle. Sports supplements for schoolkids under spotlight Many young South African athletes are taking sports supplements despite the fact that there is limited evidence to support the efficacy and safety of most of these substances. Muscle-building shakes may have less protein than claimed Weight trainers and sportspeople often supplement their diets with protein shakes or bars, but a study has found that, when it comes to shakes, protein claims are often exaggerated. Does fasting during Ramadan affect your athletic performance? How does the Ramadan fast affect active people? A new study addresses this question. A bodybuilder's diet Eating well when you're weight training is no small feat - this much is clear from our dietitian's comments. Pumping iron? Try longer breaks between sets for maximum muscle growth Study suggests 5-minute rest periods during weight training, at least for novices MMA fighters face doping charges South African Mixed Martial Arts fighters were tested positive for banned substances. The best breakfast to keep you sustained during the Ramadan fast Fasting for an entire day during the month of Ramadan can be physically, mentally and emotionally taxing. Which is why eating the right foods during suhoor will ensure even energy levels throughout the day. What runners can drink to enhance their performance Sports scientists are touting rooibos tea as an effective way for runners to stay hydrated and to enhance their performance. Why did Sharapova take Meldonium? Former world number one tennis player Maria Sharapova failed a drug test at the Australian Open due to a substance, called Meldonium or Mildronate, she has been taking for 10 years for health issues. Red meat for athletes part II – boosting muscle growth DietDoc takes a look at the role of protein in increasing athletes' muscle mass and strength, and speeding up their recovery after exercise. Poll: What's most important when choosing sports nutrition supplements? Using the correct supplements is vital to ensure that you're consuming a balanced diet and ingesting all the necessary vitamins. But what do you look for when choosing sports nutrition supplements? Why water is so much better than sports drinks In most cases, water is a better choice than a sports drink when you're thirsty, but energy drinks are a good choice when you're working out for extended periods. Time zone changes give some athletes an edge Professional teams traveling from later to earlier time zones win more, study finds. Can dark chocolate improve your cycling performance? A recent study suggests that dark chocolate can improve cycling performance, but should cyclists really be including more chocolate in their diet? Do teens really need protein supplements? Teens engaging in competitive sport want that 'extra edge', but is it safe for them to be taking supplements like protein shakes? Exercise and when to eat Do you work out better on an empty stomach or with a little something in the tank? And is it better to eat before or after a work out? Running the Comrades Marathon on a vegan diet Donovan Will, who is training to run the Comrades Marathon, speaks to Health24 about his plant based diet and fears of getting injured ahead of the big race. Athletes: could you be iron-deficient? Athletes who are involved in heavy training may be prone to iron deficiency, which can lead to iron deficiency anaemia, a number of studies have found. WADA accredited doping tests will continue for SA sport A laboratory in Doha, Qatar, will be testing samples taken by the South African Institute for Drug-Free Sport (SAIDS). Pill Maria Sharapova took is not a doping agent, says Grindeks The medicine used by Maria Sharapova should not be on the list of banned substances by the World Anti-Doping Agency, says pharmaceutical company Grindeks. Drug taken by Maria Sharapova is popular among elite athletes Meldonium, the drug taken by tennis star Maria Sharapova, is widely used by athletes, according to new research. How safe are your vitamins and supplements? Not all vitamins and supplements are safe to use, not even those that are labelled as 'herbal', an expert warns. Red meat for athletes – part I DietDoc outlines the important role of red meat in the diet of sportsmen and women. CNT Labs in hot water over banting claims Real foods don't come in bottles, Professor Tim Noakes tells Health24 after pharmaceutical company CNT Labs was asked to amend its banting-friendly claims. Eating right for young athletes Children who participate in high-level sports need a diet that will support this intense training. load more articles advertisement From our sponsors Managing diabetes in the workplace Back-to-school with diabetes Discover treatments that can help reduce acne What can I do to reduce or remove acne marks? Live healthier Fact or myth? » Clearing up the confusion around coconut oil Coconut – the 'fruit of life' Can coconut oil really help you lose weight? Experts dish on the high-cal weight-loss tactic. Sobering perks! » 5 tips to avoiding a hangover Can you really be allergic to alcohol? Is giving up booze for a month actually worth it? Many people commit to "Dry January" – but does it do your body any good?