🧠THE PERFORMANCE PULSE
Week 2 – Winter Performance Edition
What’s Catching My Eye 👀
From Protein Everything… to “Functional” Everything
For the last few years, it was all about protein.
Now? The beverage aisle looks more like a pharmacy.
No longer is it simply juice or a smoothie. It’s:
- Collagen waters
- Adaptogen blends
- Immune “boost” shots
- Electrolyte + hydration formulas
- Gut-health prebiotic drinks
- Protein coffees
- Magnesium sleep drinks
- Creatine-infused
- CBD sparkling drinks
Everything now “does something.”
I like the idea of enhancing food and drink with added value and some functional ingredients (creatine, caffeine, nitrates, probiotics) have some good evidence-based, in certain areas, at certain doses, with certain sports or areas.
But here’s the issue I see daily:
Many people are adding functional drinks on top of a suboptimal diet, instead of improving the diet itself.
Some compounds require only small doses (e.g., vitamin C contribution).
Others require therapeutic dosing to have meaningful physiological effects (e.g., creatine 3–5g/day, collagen timing around tendon loading, magnesium, only in deficiency states (and that's a whole other story how we test this ).
And some “functional” drinks, actually can contain upto 20–30g added sugar.
A functional drink can complement performance.
It should not replace foundational nutrition.
Science Snapshot 🧬
Concussion & Nutrition: What Does the Evidence Say?
https://www.tandfonline.com/doi/abs/10.1080/15502783.2025.2533681
With Winter Olympic sports currently in full swing carrying higher concussion risks (in my world this is skeleton, bobsleigh, cycling and equestrian sport), this study caught my attention.
🔬 Study Overview
- Narrative review, scoping review
- Nutritional strategies in concussion management
- Athletic and general concussion research
- Examined nutrients: Omega-3s (DHA), creatine, magnesium, curcumin, vitamin D
đź“Š Key Insights
- Some nutrients may support recovery via anti-inflammatory and neuroprotective pathways.
- DHA and creatine show promising mechanistic potential.
- Evidence in humans is limited and inconsistent.
⚠️ Limitations
- Mostly animal models or small human trials
- No large-scale RCTs in elite athletes
- No clear dosing protocols
- No metaanylsis in this type of review
🎯 Takeaway
There is emerging biological plausibility for targeted nutritional support post-concussion but we are still leabring. Prevention and clinical management remain primary. Nutrition certainly sits with reducing inflammation and supporting recovery.
Claire’s Takeaway Tip 🍽️
Two Snacks. One Sunday. Sorted Week.
Make two snacks on Sunday. Save money, reduce impulse buys, and guarantee fibre + protein daily.
🥚 Fridge-Friendly Savoury Egg Muffins
High protein, portable, great post training, perfect mid morning snack
https://www.bbcgoodfood.com/recipes/easy-egg-muffins
🌰 Seeded Date & Walnut Flapjacks
Fibre-rich, slow-release energy, box-friendly.
https://www.bbcgoodfood.com/recipes/vegan-date-walnut-flapjacks
Three days in the fridge.
Performance insurance.
This Week’s Deep Dive ➡️
Social Media, Supplements & The Algorithm Effect
“I saw it on Instagram.”
“It’s trending on TikTok.”
“Everyone’s taking collagen.”
This is now one of the most common sources of nutrition advice I hear from athletes.
And here’s the concern:
Algorithms reward engagement not the accuracy of the information provided or the credibility of the person giving the advice!
The more you interact with supplement content, the more you are shown it. Over time, it becomes “normalised”
Research shows:
Over 50% of UK adults say they would change their diet based on social media information (British Nutrition Foundation).
TikTok strongly influences young people’s dietary preferences, often promoting aesthetic-driven trends rather than evidence-based guidance.
https://nutrition2me.com/how-does-tiktok-shape-young-peoples-dietary-preferences/
Peer-reviewed analysis highlights misinformation and oversimplified nutrition claims spreading rapidly through short-form platforms.
https://onlinelibrary.wiley.com/doi/10.1111/ijcs.70184
In recent years, extreme dietary trends promoted online (e.g., unregulated detoxes, restrictive raw diets, excessive supplement stacking) have led to hospital admissions, nutrient deficiencies, and disordered eating escalation. Ask me how I know ? I have seen it.
The danger isn’t always the supplement itself.
It’s the context, dosage, and misinterpretation, the over-simplification.
Most not all, advice online may be
- Extrapolated from limited studies(using what they want from that study)
- Misquoted, over-simplified
- Commercially driven
- Not individualised
Performance nutrition should be personalised, periodised, and evidence-based.
Algorithms don’t know your:
- Training load
- Blood markers
- Injury history
- Hormonal status
- Anti-doping responsibilities
- They don’t know you, personally
ASK:
- What is the actual evidence? Where does this come from ?
- What population was studied?
- Does this apply to me?
- Who benefits financially?
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