Can continuous glucose monitoring (CGM) devices help athletes narrow down best fueling practices?
Along with other wearable tech, CGMs have become increasingly popular with endurance athletes. We know how important carbohydrates are for performance, and we also know that individuals have highly variable pre- and during-exercise fueling practices, so how might we be able to use these devices to our advantage?
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.
Does a gluten free (GF) diet provide performance benefits?
While there is no evidence that currently suggests a GF diet will benefit performance in non-Celiac athletes, athletes may perceive benefits of reducing gluten or experience improvement in GI symptoms by intentional or unintentional reduction in FODMAPs.
When should I fuel with more than just carbs during an event?
To ensure your greatest chance of success in an ultra-endurance event, it’s important to experiment with a variety of liquids, gels, and solids to determine individual preference, palatability, and GI tolerance. A portion of these foods and drinks can also provide protein and fat if well tolerated, and should also provide necessary sodium to maintain…
Can swishing a carbohydrate sports drink benefit performance?
A carbohydrate mouth-rinse may help reduce perceived fatigue and provide a performance advantage for athletes during events lasting < 75 min. Carb rinsing may also benefit athletes who have GI issues, for example at certain points during and in the later stages of an ultraendurance event. How does carbohydrate work without ingesting it? The presence…
The importance of “training the gut” and how to do it
A few of our recent posts have highlighted the benefit of ingesting up to 90 grams of carbs per hour during endurance training and competition lasting > 2.5 h. If you have a hard time taking in that amount of hourly carbohydrate intake, you aren’t alone! The most common reasons for not reaching the recommendations…
Is there evidence for male- and female- specific fueling recommendations during endurance exercise?
In general, women are able to oxidize a greater percentage of fat versus stored CHO (glycogen), compared to men completing endurance exercise at the same relative intensity. However, current research does not suggest a sex-difference in exogenous CHO oxidation during exercise after ingesting a glucose solution.