Carbohydrate intake during endurance exercise is already a well established strategy to sustain performance, preserve glycogen stores and reduce the perception of fatigue. However, many athletes still experience gastrointestinal discomfort when trying to increase carbohydrate...
Your nutrition strategy before the start of a triathlon can directly impact energy levels, hydration, performance, and gastrointestinal tolerance throughout the race. In endurance events, especially long distance races such as IRONMAN and 70.3, starting...
Iron deficiency is one of the most common nutritional issues among endurance athletes. Runners, cyclists, triathletes, and long distance athletes are at greater risk due to the combination of high metabolic demand, increased losses, and...
Nutritional strategy during training and racing involves important differences that go far beyond the amount of carbohydrates consumed. Although both moments are part of sports preparation, the physiological and practical goals of each are completely...
The marathon taper phase is one of the most important moments in race preparation. Even after months of well executed training, mistakes in nutrition during this final stage can compromise energy levels, muscle recovery, and...
Introduction Creatine is one of the most researched supplements in sports nutrition, but it is still often associated only with bodybuilding and strength sports. However, runners may also benefit from supplementation, especially during periods of...
