VO2 max, or maximal oxygen consumption, is a measure of the maximum amount of oxygen that an individual can utilise during intense exercise. It is considered the gold standard for assessing aerobic fitness and endurance capacity and reflects the body's ability to transport oxygen to the working muscles and utilise it for energy production.

Improving physical speed and endurance requires a combination of various training methods and scientific principles. Here are some science-based strategies to enhance your speed and endurance.

Whether you’re vegan, vegetarian, dairy-free or just looking to incorporate easy-to-digest proteins to your diet and fitness regimen - these are the best vegan protein powders to try.

Whether you’ve had some time off, are coming back from an injury or simply fell off the health wagon, these four simple steps can all be implemented today to help you get your health back on track.

While many people associate resistance training with bodybuilders and athletes, it’s actually a crucial aspect of health and longevity that people of all ages and skill levels can engage in. If you’re on the fence about starting a strength-based program, here are some reasons to get you over the line and into the gym.

While martial arts like Jiu Jitsu can be adrenaline-filled, gratifying and noble sports, the not-so-glamorous side of grappling involves the dreaded and much feared - skin infections. Practising the following suggestions can reduce the likelihood of contracting skin infections as a result of grappling.

Often, small steps compounded over time yield the greatest results when it comes to improving your health. Here are four simple yet effective ways you can elevate your health today.

Muscle cramps can generally be caused by over-training, a lack of exercise, dehydration, inadequate nutrition, injuries or medical conditions. Cramps often go away on their own within a few seconds to minutes, however, frequent cramping may get in the way of day-to-day functioning and can sometimes feel debilitating. So, how can you reduce the incidence of muscle cramps?

Whether you’re looking to build muscle, boost endurance or improve your body composition, these 5 things may be getting in the way of your training progress.

It is well known that regular physical activity has numerous health benefits, but at what point does frequent exercise become harmful? Exercise addiction is a chronic behavioural disorder that can affect mental and physical health, as well as negatively impact work, relationships and quality of life.

As perfectly imperfect humans we need to frequently check in with ourselves in an effort to ensure we’re keeping on track to a healthy body and life. Consistency is key, especially when it comes to these 5 habits.

Are you an athlete who’s constantly told you should be taking glutamine, but not sure why? As it turns out, glutamine has a range of benefits in athletic performance and recovery.

The menstrual cycle is governed by the fluctuations of hormones, which are the body's chemical messengers that relay important information between cells and body systems to function properly.

Our hormones influence the way we look and feel physically and mentally, which is why it’s important to understand their influence on energy needs and output.

Branched-chain amino acids (BCAAs) are a group of three essential amino acids; isoleucine, leucine and valine. It is widely believed that BCAAs stimulate muscle protein synthesis to boost muscle growth and increase athletic performance. Let’s take a look at the research to determine how true this notion actually is.

Protein is necessary for the build and repair of muscles, hormone synthesis and energy production. It is a building block for bones, cartilage, muscles and skin, making it a crucial part of a healthy diet. However, is it possible to consume too much protein?

Among the most widely researched supplements is creatine, an organic acid that functions to supply energy to cells, particularly in the muscles and brain tissue. Its primary benefit is its ability to enhance strength and power output during resistance training, while increasing lean muscle mass when combined with resistance exercise.

Botanically known as Tribulus terrestris, this herb is most commonly known in the athletic community for increasing strength and muscle mass. It has been used in traditional Eastern European and Iranian medicine as an aphrodisiac, while Ayurvedic practitioners have used it in the treatment of male and female reproductive disorders.

A large variety of herbal medicines can be used to support the body before, during and after strenuous exercise. Herbs that influence muscle mass do so by altering the rate of protein synthesis and breakdown in the muscles and directly and indirectly affecting the amount of resistance exercise performed.

The optimisation of exercise recovery is a valuable tool for every sportsperson and can literally make or break the athlete. Better recovery means increased athletic output, less risk of injury and improved performance.

The sports supplement industry has grown dramatically over the years and while they may not be for everyone, they can be used as a powerful tool to increase athletic endurance, strength and recovery.