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…
Are BCAAs worth the hype?
Provided an athlete is ingesting adequate protein in their diet and eating high-quality proteins that provide all EAAs, there should be a sufficient amount of BCAAs available in the AA pool for the body to use when needed. In theory, supplementing with BCAA during endurance efforts could support BCAA oxidation, possibly delaying fatigue and improving…
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.