Tag: Long distance training

Research published in *Medicine & Science in Sports & Exercise* has shown that athletes who consume a higher protein diet can run faster. The question of 'is protein good for long distance runners?' is an emphatic yes—it is a non-negotiable macronutrient for optimal performance and recovery.

Research consistently shows that inadequate carbohydrate intake during prolonged exercise can significantly reduce performance by as much as 30-40%. Understanding how many grams of carbohydrates are needed is crucial for any athlete competing in or training for a prolonged 3-hour event. This guide will detail the science-backed recommendations for optimal fueling and performance.

Over 80% of an elite endurance athlete's training is spent in Zone 2, making proper fueling a cornerstone of success. Learning how to fuel for Zone 2 effectively can enhance your endurance, improve metabolic flexibility, and build a stronger aerobic base for all your athletic goals.