Fueling
28 articles
NutritionSeptember 17, 2026 · 11 MIN
Strength Training Nutrition for Female Endurance Athletes
Female endurance athletes adding strength work face unique nutritional demands: higher leucine thresholds (2.5–3 g per meal) for muscle protein synthesis, energy availability minimums of 45 kcal/kg FFM/day, and the proven benefits of creatine supplementation at 3–5 g/day. Fueling strength sessions properly prevents RED-S while building power.
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 14, 2026 · 10 MIN
Marathon Carb Loading for Female Athletes: Adjusted Protocols
Standard carb loading protocols prescribing 10–12 g/kg of carbohydrate were developed almost entirely from male-only research. Female athletes face unique challenges from estrogen's effect on glycogen storage and luteal phase hormonal shifts — an adjusted protocol of 8–10 g/kg over 36–48 hours delivers better results with fewer GI issues.
NutritionSeptember 13, 2026 · 9 MIN
Ketone Supplements for Endurance: Evidence and Protocols
Exogenous ketone supplements promise glycogen sparing and enhanced fat oxidation, but the evidence is mixed. Here's what the research actually shows about ketone esters vs salts, dosing protocols, and whether the $30-50 per serving price tag is justified for endurance athletes.
NutritionSeptember 12, 2026 · 9 MIN
Fueling Ultra-Distance Cycling: Nutrition for 200km+ Rides
Ultra-distance cycling beyond 200km demands 4,000-6,000 kcal and carbohydrate intakes of 80-120g per hour to sustain power output. This guide covers the complete fueling strategy — from gastric emptying optimization to caffeine timing — for rides lasting 8-12 hours.
NutritionSeptember 10, 2026 · 12 MIN
Female Endurance Athlete Nutrition: Daily Fueling for Performance
Female endurance athletes need a minimum energy availability of 45 kcal/kg fat-free mass per day to prevent RED-S and support hormonal health. Learn how to structure daily macronutrient ratios, meet iron (18mg) and calcium (1000-1300mg) requirements, and adjust nutrition across menstrual cycle phases.
HydrationSeptember 8, 2026 · 11 MIN
Ultra-Running Hydration: Self-Supported and Aid Station Strategies
Sodium losses during ultras reach 500-1000mg per hour across 12-30+ hours of racing. Learn flask vs vest hydration planning, aid station drinking protocols, overnight fluid shifts, and hyponatremia risk management for 50-100+ mile events.
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 7, 2026 · 12 MIN
Zone 2 Nutrition: Fueling Low-Intensity Sessions for Fat Adaptation
Zone 2 training builds your aerobic engine, but fueling it wrong can blunt the metabolic adaptations you are chasing. Here is how to periodise nutrition around low-intensity blocks for maximum fat oxidation.
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 6, 2026 · 11 MIN
Energy Availability for Female Athletes: Meeting Caloric Demands in Training
Low energy availability affects up to 60% of female endurance athletes and silently erodes performance, bone health, and hormonal function. Here is the evidence-based framework to stay above the critical 45 kcal/kg FFM threshold.
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.
NutritionSeptember 2, 2026 · 10 MIN
Carb Loading for Triathlon: A Distance-Specific Race Day Protocol
Triathlon carb loading differs from single-sport events because you must fuel three disciplines across 1–17 hours. Learn the 48-hour protocol, race morning meal, and discipline-specific fueling for sprint through Ironman distance.
NutritionAugust 29, 2026 · 9 MIN
Post-Run Recovery Nutrition by Distance: 5K to Ultra
Recovery nutrition is not one-size-fits-all. The amount of protein, carbohydrates, and fluid you need after a run scales directly with how far and how hard you went — here is the exact protocol for every distance.
NutritionAugust 26, 2026 · 9 MIN
Cold Weather Fueling: Why You Burn More Calories in Winter
Cold exposure increases caloric expenditure by 10–40% through shivering thermogenesis and brown fat activation. Here's how to adjust your fueling strategy for winter training before glycogen depletion hits.
NutritionAugust 17, 2026 · 11 MIN
Triathlon Race Day Nutrition: A Discipline-by-Discipline Fueling Strategy
Triathlon nutrition is uniquely complex — you must fuel across three sports, two transitions, and 2–17 hours of racing. This guide covers exact carbohydrate targets, fluid schedules, and GI management for sprint through Ironman distances.
NutritionAugust 14, 2026 · 8 MIN
Trail Running Nutrition: How to Fuel for Elevation, Duration, and Variable Intensity
Trail running burns 10–30% more calories per hour than road running at the same pace. Elevation gain, technical terrain, and variable intensity demand a different fueling strategy — here is how to plan it.
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
How to Fuel Your Long Run: Training Nutrition That Prepares You for Race Day
Most runners undereat on training long runs — then bonk in races on a nutrition plan they never actually practised. Here's how to fuel your long runs correctly, train your gut, and arrive at the start line with a tested fueling strategy.
NutritionAugust 8, 2026 · 7 MIN
What to Eat Race Morning: Pre-Race Breakfast for Endurance Athletes
Race morning breakfast is one of the most consequential — and most anxiety-inducing — nutritional decisions an endurance athlete makes. Get the timing, quantity, and food selection right, and you start with maximum fuel. Get it wrong, and you're fighting your stomach from mile one.
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.
NutritionAugust 3, 2026 · 8 MIN
Half Ironman 70.3 Nutrition Plan: Fueling Every Segment of a 4–6 Hour Race
A 70.3 lasts 4–6 hours across three disciplines, creating a complex nutrition challenge — too little fuel causes a collapse on the run, too much causes GI distress. A complete segment-by-segment plan for age-group athletes.
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 12, 2026 · 9 MIN
Ultramarathon Nutrition: How to Fuel 50K to 100-Mile Races
Ultra nutrition is fundamentally different from marathon nutrition. Gels become intolerable. Real food becomes essential. And the longer you go, the more your strategy must evolve with you.
NutritionJune 10, 2026 · 8 MIN
Triathlon Nutrition: How to Fuel the Swim, Bike, and Run
Triathlon nutrition is more complex than single-sport fueling — transitions, gut stress, and effort shifts across three disciplines create unique challenges. Here's the evidence-based approach.
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.