Tag: Endurance nutrition

Studies show that for an endurance event lasting longer than 90 minutes, carb loading can improve performance by up to 3% and extend time to fatigue. Yet, the common myth of effective carb loading the night before is often misleading for athletes seeking peak performance.

Athletes typically require a higher caloric intake than the general population to support intense training and performance, with general recommendations for fat intake falling between 20-35% of total calories. But should athletes eat low fat, or does this popular diet strategy have hidden downsides that could compromise their health and athletic goals?

According to the National Institutes of Health, carbohydrate loading has been shown to improve performance in endurance events lasting over 90 minutes. Finding the best meal to eat before a marathon involves maximizing glycogen stores without causing digestive distress, a process that requires a strategic approach in the days and hours leading up to the race.

Endurance activities like long-distance walking can burn between 300 to 500 calories per hour, making proper nutrition crucial for sustained energy. The key to what is the best fuel for long-distance walking lies in understanding how to balance different macronutrients and maintain hydration to power your body effectively without fatigue.

According to a study on marathon runners, the energy intake of runners is substantially higher than the general population, yet many still fall short of optimal nutrient targets. So, how much should I eat if I run a lot to support performance and recovery?

According to sports dietitians, for runs lasting longer than an hour, consuming an additional 30 to 60 grams of carbohydrates per hour is often necessary. This guide explains exactly how much more do you need to eat when running to properly fuel your body for optimal performance and recovery.

Ultra runners can burn upwards of 8,000 calories or more during a single multi-day event, creating a massive energy deficit that cannot be fully replenished during the race. Therefore, learning how do ultra runners eat is crucial, as their strategy for fueling is just as important as their physical training for covering punishing distances.

A single serving of standard gummy bears can provide around 30 grams of carbohydrates, making them a potential source of fast-acting energy. But are gummy bears good marathon fuel, or just a sugary shortcut that will lead to a crash? Many endurance runners are curious if these chewy candies can genuinely replace or supplement expensive sports nutrition products, and the answer requires a closer look at their nutritional profile.

According to the athletic-focused website Smarter Naturally, many athletes globally regard broccoli as a superfood capable of enhancing performance and recovery. For runners, this nutrient-dense vegetable can contribute to athletic success and overall health, but the timing of consumption is critical to avoid potential digestive problems.

Studies have shown that combining lean protein with carbohydrates can enhance exercise performance and support muscle recovery. The question is, should you eat chicken before running to harness these benefits for your workout? The answer depends heavily on timing, portion size, and the type of run you're doing.