Tag: Endurance performance

Research shows that ketogenic diets can significantly increase fat oxidation in athletes, but often at the expense of high-intensity performance. This trade-off is at the heart of the debate over whether runners should go keto, with the answer depending heavily on individual goals.

According to the International Society of Sports Nutrition, carbohydrate intake is the primary fuel for moderate to high-intensity exercise. The exact timing of how long you should eat carbs before working out, however, depends largely on the intensity and duration of your session, your personal tolerance, and the type of carbohydrate consumed.

Most commercial sports drinks contain a significant amount of added sugar, but research shows that for the average person, water is enough to stay hydrated during most workouts. The decision of whether to choose a sugary sports drink depends entirely on your specific activity level, its duration, and your fitness goals.

According to research, blood choline levels can drop significantly during prolonged endurance exercise, potentially impacting performance and increasing fatigue. For athletes seeking to support performance and recovery, understanding strategies to maintain choline levels is crucial. The approach may vary based on the type of exercise and the form of choline used, making adequate intake a key factor for potential effectiveness.

Protein, a fundamental macronutrient made of amino acids, is crucial for everyone, but its importance escalates significantly for individuals engaged in physical activity. It serves as the building blocks for muscle, tissue, and hormones, providing the necessary resources for your body to adapt and strengthen in response to exercise.

Studies show that during the first 30–60 minutes after exercise, the body is primed for glycogen uptake, making timing a critical factor in determining how quickly is glycogen restored. The speed of replenishment depends heavily on dietary strategies and the intensity of the preceding workout.

Following a life-changing Coeliac disease diagnosis, Ironman World Champion Lucy Charles-Barclay completely transformed her nutritional strategy, which included specific supplement choices. Discover exactly what supplements does Lucy Charles Barclay take to support her rigorous training and elite-level performance.

Recent research shows that exogenous ketones provide a more efficient energy source than carbohydrates, with some studies indicating a 28% increase in efficiency. This raises a key question for athletes and fitness enthusiasts: should you take ketones before or after workout to best leverage their benefits for performance or recovery?

Research has consistently shown that carbohydrates are the primary fuel source for high-intensity exercise, with adequate intake being crucial for replenishing muscle glycogen stores and preventing fatigue. However, a growing trend among athletes involves low-carbohydrate diets, sparking debate over whether they enhance or hinder peak performance.

According to Maurten's official guidance, the Bicarb System is designed to be taken 1.5–2 hours before intense exercise to buffer muscle acidity and improve performance. This critical timing allows the encapsulated sodium bicarbonate to travel through the stomach and be absorbed in the intestine, minimizing the risk of gastrointestinal issues.