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…
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
Timing Your Pre-Exercise Feeding
Supporting exercise with adequate carb availability starts with pre-exercise fueling. At rest, insulin is released following carb intake and the insulin response is dependent on the type and amount of carbohydrate ingested (glycemic load).
Blood Glucose Responses During Exercise
Continuous glucose monitoring (CGM) devices are quite the rage in the endurance sport world at the moment. But in order to use them effectively, it’s essential to understand the typical blood glucose response to exercise.
How Does Heat Affect Female Athletes?
Females have a reduced sweat gland activity compared to males, which limits evaporative heat loss and may cause additional heat stress during exercise.
Cold Weather Planning for Endurance Athletes
Cold weather – you either love it or you don’t. While it can be a relief to not worry about heat stress, let’s discuss how cold weather can affect your body and exercise.
Are Women’s Recovery Nutrition Needs Different from Men’s?
Given potential differences in fuel utilization, are women’s post-exercise recovery needs different from men’s? In general, endurance athletes are advised to take in carbs, fluids containing sodium, and a small amount of protein as soon as possible following exercise to restore glycogen and hydration status, and to prevent muscle protein breakdown and increase protein synthesis.
Sports Drinks and Osmolality
With so many different commercially available sports drinks on the market, it can be confusing when trying to navigate labels with various electrolytes, carbohydrate blends, and additional supplements.
Women’s Specific Sports Drinks: Are they necessary?
Some claims suggest women may need different sports drink formulas due to metabolic differences related to female sex hormones estrogen and/or progesterone.