Carbohydrates
7 articles
NutritionJuly 7, 2026 · 8 MIN
Periodized Nutrition for Endurance Athletes: Fueling Different Training Phases
The same diet that builds aerobic base in winter sabotages race-specific speed work in spring. Periodized nutrition aligns carbohydrate, fat, and protein intake with training phase demands — here's the framework.
NutritionJune 26, 2026 · 7 MIN
Fueling for Back-to-Back Training Days: Nutrition Strategy for High-Volume Blocks
When training days stack consecutively — long run followed by quality session, or stage-race style training camps — recovery nutrition becomes a performance variable, not an afterthought. This guide covers the evidence-based fueling strategy for maintaining quality through back-to-back training days.
NutritionJune 21, 2026 · 7 MIN
Long Run Nutrition: How to Fuel Your Weekly Training Runs
The long run is where gut training happens — and most recreational runners do it wrong. Under-fueling your long runs blunts adaptation, increases injury risk, and leaves you unprepared for race day.
NutritionJune 13, 2026 · 8 MIN
Pre-Race Meal Timing: What to Eat Before a 5K, 10K, Half Marathon, and Marathon
The right pre-race meal depends on your race distance, start time, and gut sensitivity. Here's the evidence-based framework — with specific recommendations for each distance.
NutritionMay 12, 2026 · 8 MIN
How to Fuel a 100km Bike Ride: A Gram-by-Gram Breakdown
A 100km ride burns 2,000–3,000 kcal. Most cyclists replace less than half. Here's a precise fueling framework based on power output, duration, and gut capacity.
NutritionApril 14, 2026 · 6 MIN
How Many Energy Gels for a Marathon? A Runner's Complete Guide
Wondering how many gels you need for a marathon? We break down the calculation by finish time, body weight, and pace — so you never bonk again.
NutritionMarch 10, 2026 · 6 MIN
The Science Behind Energy Gels
Understanding how energy gels work at a cellular level — and how to time them for peak performance during your race or training session.