Tag: Race prep

Research consistently shows that eating breakfast enhances endurance performance, especially for morning exercise lasting longer than 60 minutes. While a 10K is a shorter event, a pre-race meal helps top off liver glycogen stores, leading many runners to ask: should I eat breakfast before a 10K race?

According to the International Society of Sports Nutrition, caffeine can significantly enhance athletic performance, particularly for endurance events. Knowing precisely how long you should drink an energy drink before a race is key to maximizing its benefits and avoiding unwanted side effects.

Research indicates that proper carbohydrate loading can boost endurance performance by 2-3%, helping athletes avoid fatigue and 'hitting the wall'. So, how long does it take to carb load effectively? The most successful modern protocols suggest a strategic increase in carbohydrate intake over 1 to 3 days, combined with tapering exercise, to maximize your body's glycogen stores before an event.

According to a 2020 meta-analysis, carbohydrate loading can improve endurance performance by an average of 2.3%. This specialized nutrition strategy is a game-changer for athletes, and knowing **what are some carb loading meal examples?** is crucial for success.

Proper fueling can improve a cyclist's endurance performance by 1–3%, according to research. To achieve this competitive edge, knowing **what is the best meal before a cycling race?** is the foundation of a successful race day strategy.

Over-hydrating with plain water the night before can be dangerous, potentially leading to low blood sodium (hyponatremia). Strategic intake is key, so what should I drink the night before a marathon? This guide explores the best options to ensure you start the race optimally hydrated.

Endurance events lasting over 90 minutes typically require more glycogen than your body's standard stores can provide. Ignoring this physiological need by skipping your pre-race fueling is a risky gamble, so it is vital to know what happens if you don't carb load before a race.

A study in *Sports Medicine* showed that proper carbohydrate loading can improve endurance performance by up to 3%. Learn exactly what to eat the month before a half marathon, starting with a balanced daily diet and progressing to the crucial final week to maximize your energy stores and perform your best on race day.

Studies suggest that proper carb loading can improve cycling performance by 2-3% for events lasting over 90 minutes. Understanding exactly how much carb loading for cyclists is needed, and the right way to approach it, is a key strategy for enhancing endurance and preventing the dreaded 'bonk'.