Endurance athletes talk a lot about carbohydrates. Few talk about sodium. During long training sessions and races, carbohydrate intake is essential to maintain energy availability. However, focusing only on carbohydrates can compromise performance. Sodium replacement...
Fluid losses affect the cardiovascular system, thermoregulation, and muscular efficiency, reducing performance even before a clear sensation of thirst appears. During prolonged or high intensity exercise, the body loses water and electrolytes through sweat. These...
The role of carbohydrate intake in endurance events Endurance events require a continuous supply of energy. In exercise sessions lasting longer than 90 minutes, carbohydrate intake becomes a key factor for maintaining performance, preserving muscle...
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...
