Understanding the differences between maltodextrin, fructose, and isomaltulose is essential to determine the best carbohydrate mix during exercise. The choice of these sources directly impacts absorption, energy delivery, and gastrointestinal comfort, which are key factors...
Dehydration in endurance sports directly impairs carbohydrate absorption and performance. When the body loses fluids and electrolytes without proper replacement, physiological changes occur that reduce energy availability during exercise. Dehydration reduces intestinal blood flow, slows...
Carbohydrate gel selection in endurance goes far beyond just energy content. Environmental factors such as temperature, humidity, and altitude directly influence absorption, hydration, and gastrointestinal tolerance. Adjusting nutritional strategies according to the environment can be...
Nutrition in endurance should not be static. Adjusting nutrient intake according to the training cycle is essential to optimize performance, improve recovery, and support physiological adaptations throughout periodization. What is the training cycle in endurance...
Sports nutrition science has advanced significantly in recent years. Today, we clearly understand what makes a difference in a gel and what does not. In this article, we present the 6 criteria that guide Z2...
Nutritional individualization is one of the most important pillars in endurance sports. Even when two athletes follow exactly the same nutritional strategy, with similar intake of carbohydrates, sodium, and hydration, the outcomes can be completely...
