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 […]
Beyond Willpower: Why Weight Loss is More than just Wanting it Enough
We’ve all heard the common belief that those who maintain weight loss are those who just want it more, those with steely determination and iron clad willpower. Within this blog, I explain why we should delve further beyond surface level advice and snide remarks about willpower and weight loss to a more nuanced understanding of […]
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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