Are Energy Gels Bad For You?
TLDR: Are energy gels bad for you? Not if you’re an endurance athlete. Despite what you’ve heard, energy gels are not bad for you when used appropriately in training and racing. If you’re running, cycling, or swimming for hours a week, your body burns through glycogen and fast-absorbing carbs like gels help maintain energy, support […]
How to Stop Underfuelling?
TLDR: Plenty of endurance athletes aren’t experiencing low energy availability because they don’t know better, leaving them asking how to I actually stop underfuelling? You’re underfuelling because something deeper is getting in the way. Old beliefs, identity, and the illusion of control all play a role. It takes trust, autonomy, lived experience, and coaching that […]
Pickle Juice for Cramps?
TLDR: Cramp mid-run? Heard pickle juice might help? You’re not alone. This blog sums up the science: cramps aren’t just about electrolytes or dehydration. In fact, newer theories point to muscle fatigue and nerve misfires. Pickle juice might help short-circuit cramps, not because of the sodium, but because of how its sharp taste tricks your […]
How to Start Training for a Marathon
TLDR:Inspired by the marathon? Here’s how to start marathon training the smart way. Build a solid running base first, set a realistic timeline (think long-term if you’re new), and find a supportive community; remember, not all running clubs are the same, so try a few to find your fit. Follow a gradual training plan, prioritise […]
What is Running Economy and How do we Improve it?
TLDR:When it comes to running long distances, we often put VO₂ max on a pedestal, but there’s an often under appreciated aspect of fitness working behind the scenes: running economy. Think of it as how fuel-efficient you are while cruising along at submaximal speeds. Paula Radcliffe’s legendary 2003 marathon world record wasn’t just down to […]
Nutrition During Peri- and Post-Menopause
With life expectancy increasing, many women are now spending a significant portion of their lives postmenopause. Post menopause is defined as 12 months after a woman’s final menstrual bleed. The period leading up to this, characterised by the onset of symptoms like hot flushes, low mood, and fatigue, is known as perimenopause. The transition through […]
Fat Burning vs Fat Loss: What’s the Difference?
What Is Fat Burning? When it comes to fitness and weight management, terms like “fat burning” and “fat loss” are often used interchangeably. However, they are not the same. Understanding the distinction between fat burning vs fat loss. This article dives into the science behind fat oxidation (fat burning) and fat loss, and explains the […]
Relative Energy Deficiency in Sport (RED-S): Key Updates for Nutrition Practitioners
TLDR: Relative Energy Deficiency in Sport (RED-S) arises from prolonged low energy availability, impacting various physiological systems and performance. The 2023 IOC consensus emphasises its relevance across all athlete populations, introduces the RED-S CAT2 assessment tool, and distinguishes between adaptable and problematic LEA. While LEA remains central, it’s crucial to consider other contributing factors like […]
Multiple Transportable Carbohydrates: Game-Changing Fuelling for Endurance Athletes
TLDR: Combining glucose and fructose, known as multiple transportable carbohydrates enhances carbohydrate absorption and oxidation during endurance events. This strategy allows athletes to consume 60–120g of carbs per hour, improving performance while reducing gastrointestinal discomfort. Incorporate this approach into training to adapt your gut and optimise race-day fuelling. Fuelling effectively during endurance events can […]
The Lactate Series Part 2: Understanding and Utilising Lactate Thresholds in Endurance Training
TLDR: Lactate threshold and maximal lactate steady state are important markers in endurance training, indicating the exercise intensity where lactate begins to accumulate faster than it’s cleared. Performing lactate threshold testing, either in a lab or through field methods helps define personalised training zones, optimise pacing strategies, and monitor progress. While elite athletes might benefit […]