Carbohydrates
22 articles
NutritionSeptember 16, 2026 · 11 MIN
Cycling Grand Fondo Nutrition: An 8-Hour Fueling Blueprint
A grand fondo lasting 6–8 hours demands 4,000–6,000 kcal of energy expenditure, and your fueling strategy must evolve hour by hour. Starting at 60 g/hr of carbohydrate and ramping to 90 g/hr mid-race while managing sodium, real food, and flavour fatigue separates a strong finish from a bonk at mile 80.
NutritionSeptember 7, 2026 · 12 MIN
Multi-Day Cycling Event Nutrition: Stage Race Fueling Strategies
Stage races demand 4,000-6,000 kcal per day for 3-7 consecutive days. Without a systematic glycogen management strategy, performance degrades by stage 3. Here is the complete fueling protocol.
NutritionSeptember 6, 2026 · 12 MIN
Fueling a 100-Mile Ultra: Calorie and Carb Targets by Race Stage
A 100-mile ultramarathon burns 8,000-12,000 calories over 20-30 hours. This stage-by-stage fueling plan covers calorie targets of 200-400 cal/hr, carb intake of 60-90g/hr, sodium needs, and how to manage the palatability shift that derails most runners after mile 60.
NutritionSeptember 3, 2026 · 10 MIN
The Glycemic Index Food Guide for Endurance Athletes: When to Eat Low, Medium, and High GI
Low-GI foods before training improve fat oxidation by 20%, while high-GI foods during exercise accelerate glucose delivery. Learn how to match glycemic index to your training phase for optimal fueling and recovery.
NutritionAugust 13, 2026 · 7 MIN
10 Post-Workout Recovery Meals for Endurance Athletes (With Macros)
Eating the right recovery meal within 60 minutes of training accelerates glycogen resynthesis by 50%. These 10 dietitian-approved recipes deliver the optimal 3:1 carb-to-protein ratio in 15 minutes or less.
NutritionAugust 9, 2026 · 8 MIN
Triathlon Nutrition by Distance: Sprint to Full Ironman Fueling Guide
A sprint triathlon and a full Ironman have almost nothing in common nutritionally. Applying the same gel protocol across all triathlon distances is one of the most common race-day mistakes. Here's the correct nutrition strategy for every distance.
NutritionAugust 8, 2026 · 7 MIN
Marathon Taper Week Nutrition: What to Eat in the Final 7 Days Before a Race
The taper is not a holiday for your diet. Strategic carbohydrate loading, hydration management, and food avoidance in the final 7 days can add 2–4% to your race performance. Here's the complete evidence-based guide.
NutritionAugust 7, 2026 · 8 MIN
Century Ride Nutrition Guide: How to Fuel 100 Miles on the Bike
A century ride (100 miles / 160km) burns 3,500–5,500 calories over 4–8 hours. Most first-timers bonk between miles 60 and 80 — not because they couldn't ride it, but because they didn't fuel it. Here's how to get the nutrition right.
NutritionAugust 6, 2026 · 9 MIN
Full Ironman 140.6 Race Day Nutrition Plan: A Complete Fueling Guide
Ironman racing lasts 8–17 hours and demands 8,000–12,000 calories of output. Most DNFs in the run are nutrition failures, not fitness failures. Here's a distance-specific fueling framework for the bike and run.
NutritionJuly 26, 2026 · 8 MIN
Early Morning Training Nutrition: How to Fuel Pre-Dawn Workouts
Training at 5–6am means competing with overnight fasting and limited stomach tolerance. The right pre-dawn fueling strategy separates productive morning sessions from flat, low-quality work that undermines your training block.
NutritionJuly 23, 2026 · 7 MIN
10K Race Day Nutrition: What to Eat Before, During, and After
The 10K demands sustained high-intensity effort for 35–65 minutes — a zone where pre-race fueling determines the outcome more than anything consumed during the race. Here's the precise nutrition protocol for 10K race day.
NutritionJuly 22, 2026 · 7 MIN
Sprint Triathlon Nutrition: How to Fuel Your Race
Sprint triathlons last 60–90 minutes — long enough to benefit from fueling strategy, short enough that over-fueling causes GI problems. Here's the precise nutrition protocol for your fastest sprint race.
NutritionJuly 21, 2026 · 7 MIN
Glycogen Resynthesis: The Science of Refueling After Endurance Training
Muscle glycogen is the primary fuel for moderate-to-high intensity endurance exercise — and the rate at which you restore it after training determines your readiness for the next session. Here's the science of maximising glycogen resynthesis.
NutritionJuly 19, 2026 · 7 MIN
Post-Long-Run Nutrition: What to Eat After a 2+ Hour Run
A 2-hour run at marathon pace depletes 70–90% of muscle glycogen and causes significant muscle fibre damage. Recovery nutrition in the next 2 hours determines how quickly you adapt, rebuild, and prepare for the next training session.
NutritionJuly 16, 2026 · 7 MIN
Carbohydrates and Body Composition for Endurance Athletes: Performance vs Weight Trade-Offs
Carbohydrate restriction impairs endurance training quality while reducing body fat — and the trade-off is not always worth it. Here's an evidence-based framework for managing body composition without compromising performance.
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.