Gut Check: Training the Gut for Endurance Success
TLDR: Training your gut is just as important as training your legs. Gradually increasing your carb and fluid intake during training can reduce GI issues, improve nutrient absorption, and boost performance on race day. Aim for a mix of glucose and fructose, start small, and build up to race-day targets. Your gut can adapt if […]
How to Fuel an Ultramarathon: Evidence-Based Nutrition Strategies for Peak Performance
Ultramarathons, races that exceed the standard marathon distance of 26.2 miles, are gruelling tests of endurance, mental fortitude, and physical resilience. Whether you’re tackling a 50K, 100K, or 100-mile race, one of the most critical factors determining your success is your nutrition strategy. Proper fuelling will power your muscles and your brain and could be […]
Dietary Nitrate: Is Beetroot Juice the Root to your next PB?
TLDR: Beetroot juice, rich in dietary nitrates, converts to nitric oxide in the body, enhancing blood flow, oxygen delivery, and muscle efficiency. This can lead to improved endurance, reduced fatigue, and better performance. Research indicates benefits like increased power output and extended time to exhaustion, especially in recreational athletes. For optimal results, consume 340-740 mg […]
The Lactate Series Part 1: Misunderstandings and Metabolism, Why Lactate is the Severus Snape of Sports Science
TLDR: Lactate has long been misunderstood as a mere waste product causing muscle fatigue. In reality, it’s a valuable energy source produced even during aerobic exercise. Lactate supports endurance by fuelling muscles, the heart, and the brain, and its presence signals the body to adapt, enhancing mitochondrial function and improving performance. The Story of […]
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