Glycogen
10 articles
NutritionAugust 28, 2026 · 10 MIN
Carb Loading for Ultra-Distance Events: Beyond the Marathon
Traditional 3-day carb loading works well for marathons, but ultra-distance events demand a modified approach. Modified protocols using 10-12g/kg over 36-48 hours, combined with fiber reduction and race-morning strategies, protect performance across events from 50K to 100 miles.
NutritionAugust 18, 2026 · 10 MIN
Carbohydrate Loading for Race Day: The 48-Hour Protocol That Actually Works
The classic 7-day carb-loading protocol is outdated. Modern research shows that 36–48 hours of high carbohydrate intake (10–12g/kg/day) supercompensates glycogen stores by 25–40% — without the depletion phase. Here's the practical protocol.
NutritionAugust 17, 2026 · 10 MIN
Post-Workout Recovery Nutrition: What to Eat in the First 60 Minutes
The post-exercise recovery window is real — but it's wider and more nuanced than "30 minutes or you lose your gains." Here's what the evidence actually says about timing, macros, and recovery nutrition for endurance athletes.
NutritionJuly 30, 2026 · 9 MIN
Race Week Nutrition: What to Eat in the 7 Days Before Your Race
Race week nutrition is not just the night-before pasta — it is a structured 7-day protocol that maximises glycogen stores, optimises gut comfort, and eliminates the food choices that cause race-day GI emergencies.
NutritionJuly 28, 2026 · 8 MIN
Carb Loading for a Half Marathon: What the Evidence Actually Says
Carb loading is proven to help marathon runners — but what about the half marathon? The answer depends on your pace and race duration. Here is a precise, evidence-based carb loading guide for 13.1 miles.
NutritionJuly 19, 2026 · 7 MIN
Carb Loading for Cycling: Gran Fondo, Century Rides, and Stage Races
Carbohydrate loading before multi-hour cycling events can increase muscle glycogen by 20–40%, delaying fatigue and improving sustained power output. Here's the protocol for gran fondos, centuries, and multi-day events.
NutritionJuly 17, 2026 · 7 MIN
Winter Running Nutrition: How Cold Weather Changes Your Fueling Needs
Cold weather increases caloric expenditure, blunts thirst signals, and alters carbohydrate metabolism. Here's how to adjust your nutrition strategy for winter training so performance doesn't drop when the temperature does.
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.
NutritionApril 21, 2026 · 8 MIN
Hitting the Wall in a Marathon: Why It Happens and How to Avoid It
The wall isn't inevitable. It's a predictable physiological event with a nutritional solution. Here's the science — and the strategy to run through it.
NutritionApril 14, 2026 · 8 MIN
Carb Loading Before a Marathon: The Complete Athlete's Guide
Carb loading can add 2–3% to your marathon performance. But most runners do it wrong. Here's the evidence-based protocol that actually works.