Category: Training

For many runners, glycogen stores begin to significantly deplete after 60-75 minutes of exercise, potentially impacting performance. So, should I fuel for a 7 mile run? The answer depends heavily on your individual pace, intensity, and overall training goals, but proper nutrition is a key consideration for preventing mid-run fatigue.

According to sports nutritionists, it is very common for athletes to experience increased hunger during their tapering phase before a big race. This phenomenon, sometimes called 'taper hunger,' can feel counterintuitive, but it's a normal part of the body's recovery process.

According to sports nutrition research, eating a carbohydrate-rich meal approximately 3 hours before an endurance event can significantly delay the onset of fatigue and improve performance. Getting the timing and composition right is crucial, so understanding when should you eat a meal before a race is a cornerstone of any successful race day strategy.

Research suggests that proper tapering, including specific nutritional strategies, can improve race performance by up to 3%. Knowing exactly how to eat during taper week is crucial for optimizing these final, critical gains and ensuring you feel fresh and energized on race day.

According to sports science, the body's stored glycogen is typically sufficient to fuel moderate-to-intense exercise for 60 to 90 minutes. This fact is key to understanding whether energy gels are a necessity for your 10k race, as most runners complete the distance within this timeframe.

According to sports nutrition experts, optimal 10K performance relies less on aggressive carb-loading and more on consistent fueling in the 24 hours prior. Understanding precisely how much carbs before a 10K run is necessary to top off muscle glycogen stores without overloading your digestive system on race day.

Over 90% of elite endurance athletes use energy gels during long training sessions and races. Knowing where you should store energy gels for easy access and proper temperature is a critical, yet often overlooked, detail that can significantly impact your performance and comfort.

According to sports nutritionists, consuming a large pre-race meal 3–4 hours before an event allows for proper digestion, while smaller snacks can be eaten closer to the start. Understanding how long before a race you should stop eating is a key factor in maximizing your performance and avoiding stomach issues. The ideal timing varies significantly based on the duration of your race, the type of food, and your personal digestion rate.

According to manufacturers and seasoned athletes, standard running gels do not require refrigeration for storage. However, chilling them can significantly alter their texture and taste, which might appeal to some runners, especially in warmer climates. Understanding the temperature's effect on both the gel and your body can help you decide the best approach for your personal fueling strategy.

Studies show that supplementing with beta-alanine can increase muscle carnosine concentrations by up to 80% over 10 weeks. This process effectively delays muscle fatigue and improves high-intensity performance, leading many to question: do you need to cycle beta-alanine to sustain these benefits?