Tag: Training fuel

According to the American Council on Exercise, a person weighing 140 pounds can burn an average of 13.2 calories per minute while running. This significant energy expenditure is why the question, 'is it normal to eat a lot as a runner?' is frequently asked and, for most, the answer is a resounding yes.

Studies show endurance athletes have significantly higher energy needs, sometimes requiring over 4,500 calories daily. So, should I eat more when training for a marathon? The short answer is yes, and understanding the 'why' and 'what' is crucial for a successful race.

According to the USDA, a medium baked potato with skin contains significantly more dietary fiber than a cup of white rice. The debate over what's better for bodybuilding, rice or potatoes, hinges on individual goals like bulking, cutting, or optimizing recovery.

According to a 2022 meta-analysis, the timing of protein intake around a workout is less critical for muscle growth than the total daily amount. The traditional advice to eat within a 30-minute 'anabolic window' has been widely challenged by new research, raising the question: how quickly should you eat after a workout for optimal results?.

According to sports nutrition research, muscle glycogen stores are typically sufficient for exercise lasting under 60-75 minutes. This means the decision of whether you should take a gel before a workout is not a simple 'yes' or 'no', but depends heavily on the duration and intensity of your planned activity.

Athletes engaged in heavy training may require significantly more calories than sedentary individuals, with elite endurance athletes sometimes needing 3,000 to 5,000 kcal per day. This stark contrast emphasizes that understanding **how many calories should an athlete eat a day?** is critical for fueling performance and health.

According to research published in the *Journal of the International Society of Sports Nutrition*, caffeine consistently provides moderate to large benefits for aerobic endurance activities. This ergogenic effect is a key reason **why runners drink so much coffee**, leveraging it for a performance edge.

Protein helps repair muscles after stress from a workout. But **are eggs good before a run** to fuel your performance? A balanced, nutrient-dense diet is crucial for runners, and integrating eggs at the right time is key to optimizing energy and recovery.