Do anti-cramp remedies work?
You’ve seen them, possibly tried them. While there’s a variety of supplements and strategies that athletes use to avoid the onset of exercise induced muscle cramping (EAMC), no strategy has been shown to be consistently effective.
Is it possible to avoid cramping?
If you’ve ever experienced spontaneous muscle cramps during an event you know what a pain they can be. Despite trying seemingly every prevention strategy in the book, some athletes experience cramps more than others. There have been some possible risk factors for cramping that have emerged through research.
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.
Nutrition Considerations for Ultra Endurance Sport, Pt 2: Hydration￼
Dehydration often contributes to both fatigue and GI symptoms during an ultra endurance event. Simply starting the event in a dehydrated state can set an athlete up for impaired performance, higher than expected perceived exertion (RPE), and a greater likelihood of GI distress. However, overhydration can also lead to GI symptoms and hyponatremia.
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.
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.
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.