Tag: Runners nutrition

For most runners, the optimal window for consuming coffee is 30–60 minutes before hitting the pavement. This timing allows caffeine to be fully absorbed, ensuring its peak performance-enhancing effects coincide with the start of your workout.

According to a study published in *The Journal of Sports Medicine*, up to 90% of long-distance runners experience gastrointestinal (GI) issues during or after a race. A low FODMAP diet can be a game-changer for these athletes, but many are unsure of what are low FODMAP foods for runners. This guide will clarify which foods to choose and which to avoid to optimize your training and performance.

Over 50% of runners experience gastrointestinal issues during a marathon, often triggered by food choices. The question of 'Is broccoli good before a marathon?' hinges on a simple truth: timing is everything when managing high-fiber foods for race day success.

During an intense or long run, it's common to lose a significant amount of sodium through sweat, with some athletes losing 500-2,000 mg per liter of sweat. This makes electrolyte replacement crucial. So, is salty food good after a run, and what is the best way to approach it for optimal recovery?

According to the American College of Sports Medicine, athletes can lose as much as 1 to 2 liters of sweat per hour during intense exercise, highlighting why knowing how much water should I bring for a marathon is crucial for success. Your hydration needs are not a one-size-fits-all equation, but depend on several individual factors.

According to numerous studies, low-fat chocolate milk can provide equal or superior recovery benefits compared to expensive sports drinks. For years, athletes have debated the best post-workout fuel, but the science behind why chocolate milk is good for after running reveals it is a surprisingly effective and affordable choice.

According to sports nutrition research, consuming a combination of carbohydrates and protein post-run can accelerate muscle glycogen replenishment by up to 30%. Choosing what is the best post run protein depends on factors like dietary preferences and recovery speed goals.

Studies show that up to 90% of distance runners experience gastrointestinal disturbances due to exercise, making the question of what happens if you run after a big meal a common concern. This discomfort stems from a physiological conflict between your digestive and muscular systems.

Endurance athletes have significantly higher protein needs than their sedentary counterparts, which often prompts the question: should runners use whey protein? This comprehensive guide explores the benefits, timing, and best practices for incorporating this popular supplement into a runner's diet for improved recovery and performance.

With a high glycemic index, rice milk provides a rapid source of energy, which is a key reason why runners drink rice milk, especially before a workout. This fast-acting fuel, combined with its easy-to-digest nature, makes it a strategic choice for many endurance athletes looking to prevent stomach issues during intense training or races.