Tag: Marathon training

According to sports nutrition research, carbohydrate loading can improve an athlete's endurance performance in events lasting over two hours by up to 3%. This critical strategy of eating carbohydrates before a long race is designed to super-compensate muscle glycogen stores, which are the body's primary fuel source for high-intensity, prolonged exercise.

According to a 2017 meta-analysis, carbohydrate loading can improve endurance performance in events lasting longer than 90 minutes by 2–3%. But what is a carb load before a long run and how can you do it effectively to get a performance boost without gastrointestinal distress?

According to the American College of Sports Medicine, fueling with carbohydrates during intense exercise lasting more than an hour is critical for maintaining performance. Understanding how much carbohydrates per hour are recommended during prolonged intense exercise can prevent the dreaded 'bonk' and help you maintain a high workload for longer periods.

Endurance athletes can absorb up to 36% more carbohydrates by combining different sugars. This fact underscores why knowing what sugar is in running gels is vital for maximizing performance and maintaining steady energy levels during long-distance efforts.

Studies show that even a slight degree of dehydration can impair athletic performance and body temperature regulation. Therefore, knowing what do runners drink before a race is critical for success, maintaining energy levels, and avoiding gastrointestinal distress. This guide breaks down the best pre-race beverage options, timing, and strategies to ensure you arrive at the starting line properly fueled and hydrated.

Running for more than 90 minutes can deplete your body's glycogen stores, leading to a sudden and significant drop in energy, often called 'hitting the wall'. For runners tackling longer distances, like a half or full marathon, replenishing these carbohydrates mid-run is crucial for sustained performance. Energy gels offer a concentrated, convenient solution, but deciding when and how to use them is key to success.

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?

Endurance activities lasting over 90 minutes typically deplete the body's glycogen stores, leading to fatigue. The use of energy gels provides a fast, concentrated source of carbohydrates to replenish this fuel, helping athletes maintain peak performance during long-duration exercise.

Over 80% of adults globally consume caffeine daily, making it one of the most popular stimulants, including among athletes seeking a performance edge. Do running gels have caffeine? Yes, many do, but not all, and selecting the right type depends on your personal training goals and physiological needs.

Research indicates that intense and prolonged endurance exercise, such as a 20-mile run, often suppresses the hunger hormone ghrelin, while simultaneously increasing satiety hormones like peptide YY. This complex hormonal response is a primary reason many runners lose their appetite immediately after a long run. While a lack of hunger might seem counterintuitive after burning so many calories, it's a common physiological reaction to the stress placed on your body.