Latest Posts

  • A new take on training the gut: Train with more carbs than you plan to use during the race…
    Do you need a higher (> 60 g/h) carb (CHO) intake rate? Will it result in better performance?
  • Is your beer consumption interfering with training?
    Sometimes a post- run or ride beer just hits the spot. You may have heard that 1 drink/day for females and 2 drinks/day for males is generally acceptable, assuming 1 drink = 12 oz beer of ~5%ABV, 5 oz of wine, or 1.5 oz of 80 proof liquor. Various factors affect the metabolism of alcohol and determine how you also perceive its effects. Having food in your stomach will slow the speed at which alcohol enters the bloodstream and decreases the “buzzed” feeling (alcohol is absorbed more slowly by the stomach, and more rapidly by the small intestines). You will likely feel the effect of alcohol more quickly if you don’t have food with your drink, if you don’t drink often, and if you are smaller. How much will it really affect your training or recovery? 
  • Ketone Esters: Beneficial for Performance or Hype?
    Exogenous ketone esters (KE) have been proposed as supplementary fuel to increase beta-hydroxybutyrate levels in the blood. It is thought that supplemental ketone bodies may be ergogenic during prolonged endurance exercise to decrease the reliance on carbohydrate