Tag: Exercise nutrition

According to a 2017 meta-analysis, exercising in a fasted state does not appear to increase long-term weight loss or fat mass loss compared to exercising in a fed state. The question of whether to run on an empty stomach or with fuel is highly nuanced and depends heavily on individual goals and preferences.

According to a 2024 study published on InsideTracker, consuming 20–40 grams of protein post-workout may optimize muscle recovery. This powerful macronutrient, composed of amino acids, is essential for repairing the microscopic tears caused by intense exercise and for building new muscle tissue.

Carbohydrate loading is a proven nutritional strategy that can improve performance by up to 3% in endurance events lasting over 90 minutes. However, it is not beneficial for all types of exercise, particularly those that are of short duration or rely on anaerobic energy systems. Understanding the distinction is crucial for athletes aiming to optimize their fueling strategy without experiencing potential downsides like bloating or weight gain from unnecessary calories.

For years, the standard advice for endurance athletes was to consume no more than 60 grams of carbohydrates per hour. However, thanks to advancements in sports science, it is now understood that the human body can absorb significantly more than this, with the maximum carb absorption per hour depending heavily on the type of sugars consumed and the athlete's training status.

According to some research, exercising in a fasted state can cause the body to burn more fat for fuel. However, the debate over if it's better to workout on a full or empty stomach is more complex, with the ideal choice often depending on your specific fitness goals and individual body's response.

According to fitness experts, consuming carbohydrates before exercise can significantly improve performance by topping up muscle glycogen stores. Knowing exactly how long before a workout should I have fruit depends on the meal size and workout intensity, as this dictates how your body processes the natural sugars for energy.

According to research from the National Institutes of Health (NIH), sports drinks contain added sugars, minerals, and electrolytes to help replenish the body during strenuous exercise. These beverages are formulated to help athletes and individuals engaged in prolonged, intense physical activity stay hydrated by replacing fluids and critical minerals lost through sweat.

According to a 2012 study published in *PLoS ONE*, bananas can be just as effective as a carbohydrate drink for providing energy during endurance exercise. When comparing this popular fruit with an apple, the best pre-run choice depends heavily on the intensity and duration of your workout.

A significant portion of the human body, approximately 60%, is water, and electrolytes are vital for maintaining its balance. But are electrolytes actually effective for everyone, or are they only needed in specific circumstances?

Did you know the average adult human stores up to 400,000 kJ of energy in fat, but less than 8,000 kJ in glycogen? Understanding which will your body use first for energy is critical for optimizing performance, managing weight, and enhancing overall metabolic health.