Tag: Running performance

According to the U.S. 2015-2020 Dietary Guidelines, one cup of 100% orange juice counts as a fruit serving, which can help meet daily nutritional goals. When it comes to post-exercise recovery, many runners wonder: Is it good to drink juice after a run? The answer is nuanced, as it depends on the type of juice, the intensity of your run, and how you consume it.

According to sports nutritionists, endurance runners need to consume 30 to 90 grams of carbohydrates per hour to sustain performance. To determine how much to eat during a trail run, you need to consider the distance, intensity, and individual tolerance to avoid stomach issues and maintain energy levels.

According to sports nutrition research, simple carbohydrates can provide a quick source of energy for muscles during intense or prolonged exercise. However, understanding the timing and type of sugar is crucial to avoid a mid-run 'sugar crash'. While a small, strategic dose of candy might provide a fast boost, a larger intake or poor timing can seriously derail 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.

According to sports nutrition experts, carbohydrates are an endurance athlete's primary fuel source, with insufficient intake potentially hindering performance. For runners, maximizing glycogen stores through strategic carbohydrate consumption is key to sustaining energy, preventing fatigue, and optimizing recovery around a race.

According to research, a 1% increase in body weight can reduce running speed by a comparable percentage, emphasizing the link between body mass and athletic performance. This fact prompts a critical look at a common fitness question: can fat slow you down, and how does your body's composition factor into your speed?

According to research published in the National Institutes of Health, while a ketogenic diet can promote fat oxidation, its effect on high-intensity exercise performance varies. This raises a critical question for many athletes: can a runner be on a keto diet effectively? The answer is nuanced and depends on the runner's goals, the intensity of their training, and their body's ability to adapt to a high-fat, low-carbohydrate fueling strategy.

According to research, a fluid loss of just 2% of your body weight can negatively impact your running performance. The question of how much water for a 16 mile run is crucial for endurance athletes seeking to maintain their pace, prevent cramping, and ensure a strong finish. This guide provides a detailed breakdown of the fluid intake required for this demanding distance.

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.

Losing as little as 2% of your body's water content can significantly impair physical performance. So, does water help you run better? Proper hydration is a critical factor for every runner, impacting everything from energy levels to endurance and muscle function.