Tag: Sports dietetics

Male D1 athletes often consume between 3,500 and 4,500 calories daily, while females typically require 2,500 to 3,000 calories to meet the high energy demands of their training and competition schedules. The exact number of calories a D1 athlete eats varies significantly based on their sport, position, body weight, and individual performance goals.

According to research published in the journal Sports Medicine, a high-carbohydrate diet can improve endurance performance by up to 3%. This critical practice, known as carb-loading, is why marathon runners eat carbs before a race to maximize their muscle glycogen stores and fuel their long-distance efforts.

Scientific research shows that glycogen synthesis is most rapid within the first 30–60 minutes after exercise, a critical period often referred to as the 'anabolic window'. Determining how many carbs should I eat to replenish glycogen involves considering the intensity of your workout, your body weight, and the time available for recovery.

According to a study, 82.2% of athletes use sports supplements to enhance performance, with creatine, protein, and caffeine being among the most common. While a balanced diet is the foundation of an athlete's nutrition plan, supplements can play a targeted role in filling nutritional gaps, optimizing recovery, and boosting performance when used appropriately.

According to sports dietitians, consistently underfueling can lead to a state of Low Energy Availability (LEA), which negatively impacts performance and recovery. If you're experiencing chronic fatigue, decreased performance, or mood shifts, learning how to fix underfueling is critical for your overall health and athletic progress.

Athletes typically require significantly more protein than sedentary individuals, with research indicating a range of 1.2 to 2.2 grams per kilogram of body weight. This guide explores what's the optimal quantity of protein per day for a 130 athlete to support muscle building, performance, and recovery.

While most people's bodies can absorb a moderate amount of calories in an hour, intense physical activity and specific physiological limits create an absorption ceiling for macronutrients, especially carbohydrates. The exact number is not one-size-fits-all, but it is far lower than many might assume. This guide will help demystify the science behind your body's hourly fuel intake.

According to the American College of Sports Medicine, fueling with carbohydrates during endurance exercise lasting over 60-75 minutes can significantly improve performance. This makes the question of whether you should eat during a 10 mile run a critical one for many runners, especially as race times can easily exceed that threshold depending on pace.

According to the International Society of Sports Nutrition, a fixed macronutrient ratio for all endurance athletes is a myth, as individual needs vary drastically based on training volume and intensity. Understanding the correct carb protein fat ratio for endurance athletes is crucial for fueling performance, maximizing recovery, and achieving optimal body composition, debunking the 'one-size-fits-all' approach.

According to research, increasing pre-exercise muscle glycogen can boost endurance performance by 15–25% for events lasting longer than 90 minutes. This is precisely what glycogen loading, also known as carbohydrate loading, aims to achieve by strategically maximizing the body's primary energy reserves.