Triathlon combines swimming, cycling and running in a sequence of prolonged effort. Without a nutrition strategy, early fatigue, cramps and gastrointestinal discomfort are common. Supplementation helps maintain stable performance from the start to the finish....
What characterizes endurance cycling? Endurance cycling involves prolonged efforts, usually lasting more than two hours, with continuous energy demand, progressive loss of fluids and electrolytes, and greater gastrointestinal stress. Maintaining performance depends on a consistent...
Why events longer than 2 hours require a specific strategy After about two hours, glycogen stores decrease and fluid and sodium losses increase. Without proper replacement, the following may occur• drop in energy• dizziness and...
Carbohydrate gels are common strategies in endurance sports for providing rapid energy during exercise. They may cause gastrointestinal discomfort in some athletes, especially when there are mistakes in the intake strategy, inadequate hydration, or low...
In general, endurance athletes benefit from about 30 to 90 g of carbohydrate per hour, depending on exercise duration, intensity, and gastrointestinal tolerance. Maintaining pace during long training sessions and races depends directly on energy...
Based on a study with marathon runners published in Sports Medicine Open, which evaluated real intake of carbohydrates, sodium, fluids, and caffeine before and during the race and its relationship with performance. Carbohydrates at 60...
