Tag: Runner nutrition

Over 40 years of competitive sports have seen energy gels like those from SiS become a popular fueling option for athletes striving for peak performance. But beyond the hype, many wonder: are SiS gels good for you? This guide breaks down the benefits, potential drawbacks, and how they fit into a healthy athletic diet.

After an overnight fast, your body’s liver glycogen stores are depleted, leading many to question, 'Should I eat before a 6am run?'. The answer depends heavily on your specific training goals, run duration, and individual tolerance to fasted exercise.

Proper carbohydrate intake and hydration in the final days leading up to a race can significantly boost endurance performance. Navigating what to eat 1 week before a marathon is critical for topping off glycogen stores and minimizing gastrointestinal distress on race day.

According to the International Society of Sports Nutrition, marathon training can require between 2,000 and 7,000 calories per day, depending on training intensity. A marathoner's diet is carefully structured around this immense energy demand, focusing on proper fuel timing and optimal nutrient ratios for performance and recovery.

According to a study on elite and pre-elite female athletes, 80 percent showed signs of Relative Energy Deficiency in Sport (RED-S), a condition caused by underfueling. For runners, understanding how to know if you're eating enough is vital for optimal performance and long-term health, not just for elite athletes. This guide will help you decipher your body's signals.

Athletes can store enough glycogen for only about 90 to 120 minutes of intense running. Therefore, understanding how many carbs for a sub-3 marathon is the key to avoiding 'the wall' and maximizing performance on race day.

Scientific studies show that consuming a combination of carbohydrates and protein within the 30- to 60-minute 'recovery window' post-exercise can significantly accelerate glycogen replenishment and muscle repair. This strategic refuelling, known as a post-run snack, is vital for every runner's health and performance, whether they've completed a short jog or a marathon.

According to sports nutrition experts, while some research suggests potential benefits for intense exercise, many runners consuming adequate protein don't require supplements. Deciding whether you should take BCAA as a runner depends heavily on your specific diet, training volume, and individual needs.

According to UCSF Health, elite endurance athletes may require 3,000 to 5,000 calories per day to maintain energy levels. Knowing how many calories should I eat per day as a runner is essential for fueling your body, supporting performance, and ensuring a healthy recovery.

Endurance athletes generally require a higher daily protein intake of 1.4-2.0 grams per kilogram of body weight compared to sedentary individuals. However, the necessity of a post-run protein shake for a short 3-mile distance depends on several factors, including your overall diet, training intensity, and recovery goals.