Category: Endurance training

Research indicates that maximizing glycogen stores can improve endurance performance by 2-3% in events over 90 minutes. This is precisely the purpose of carbohydrate loading before an endurance event: to prevent fatigue and boost athletic performance.

According to the American College of Sports Medicine, fueling with carbohydrates during intense exercise lasting more than an hour is critical for maintaining performance. Understanding how much carbohydrates per hour are recommended during prolonged intense exercise can prevent the dreaded 'bonk' and help you maintain a high workload for longer periods.

For endurance athletes, understanding macronutrient needs is key, as a 70kg athlete may need over 700g of carbs daily during intense training. Understanding precisely how many carbs should I eat for endurance training is crucial for maximizing performance, avoiding fatigue, and optimizing recovery.

A 2020 meta-analysis found that carbohydrate loading can boost endurance performance by around 2.3% on average compared to non-loading strategies. This nutritional strategy is specifically tailored for certain athletic endeavors. So, who typically does carb loading and for what types of events?

Studies show that taking 3–6g of beta-alanine anytime in the day significantly boosts muscle carnosine levels over time, leading to enhanced performance. This confirms that for the question, 'Can you take beta-alanine anytime?', the answer is overwhelmingly yes, as consistency outweighs timing.

Studies show that sweet spot training is a highly effective and time-efficient method for cyclists to improve aerobic capacity and muscular endurance, often providing similar benefits to longer, low-intensity training rides in less time. However, the concept's meaning and effectiveness differ depending on its application in sports and fitness.

Research shows that it is quite common for athletes to experience increased hunger during the tapering period before a race. This can seem counterintuitive when training volume decreases, but it is a normal response caused by shifts in your body's physiology and psychology. Don't worry, you are not alone in asking: why am I so hungry during tapering?

Research shows that consuming the correct nutrients shortly after exercise is crucial for muscle repair and glycogen restoration. Understanding what Gu Roctane protein recovery drink mix is can help athletes optimize their recovery for better performance.

Endurance athletes who properly carb load before an event can boost their endurance by 15-25%. This nutritional strategy is key for anyone competing in activities like marathons, long-distance cycling, or triathlons that exceed 90 minutes. The process involves maximizing the body's glycogen stores, which are its primary fuel source for high-intensity, prolonged exercise.

Studies show that after 90 minutes of intense exercise, glycogen stores can be significantly depleted. This is why a commercial sports drink might be beneficial after 60 minutes or more of exercise, as it helps replenish energy and electrolytes essential for performance and recovery.