Tag: fueling
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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?
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Proposed mechanisms and benefits of cluster dextrin
Cluster Dextrin, also known as highly branched cyclic dextrin (HBCD), has recently become a popular component of many sports nutrition products due to its ability to provide a high amount of carbohydrate in a low osmolality solution. These properties make it appealing for use before, during, and after workouts when carbohydrate availability is key.
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Product Review: Skratchlabs Supefuel
The Skratch Superfuel uses cluster dextrin technology to provide up to 100 grams of carbs (400 calories) while keeping osmolality low when mixed in water. However, the customer can customize (dilute or concentrate) the product according to their needs. Thank you again to Skratchlabs for providing this product for our review!
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Sport specific fueling considerations for ultra-endurance events
While fueling recommendations do not differ between running and cycling, there are important differences between the sports that cannot be ignored.
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Nutrition Considerations for Ultra Endurance Sport, Pt 1: Carbohydrate
Ultra-endurance events such as 100 mile runs and multi-day bike packing trips pose a variety of unique nutrition-related challenges. In this upcoming series of posts we will aim to uncover some of the evidence-based recommendations and recent research findings to help guide your approach to ultra nutrition.
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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).
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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.
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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…
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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…
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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…
INSIDE SPORTS NUTRITION 