Abstract
Sports nutrition knowledge is constantly evolving. This article reviews new research on carbohydrate, protein, vitamin D, and ergogenic aids that practitioners can add to their arsenal of nutrition tools to help athletes achieve peak performance. Carbohydrate recommendations have been updated to provide a more realistic framework for dietary intake to better match an athlete's work output. The timing of protein is also examined, the author questioning the need for immediate protein ingestion after exercise. Vitamin D intake in athletes training indoors and at northerly latitudes may need supplemental vitamin D. Two "hot" ergogenic aids, beetroot juice and [beta]-alanine, are also reviewed for efficacy and safety