Protein
12 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.
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.
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.
RecoveryAugust 9, 2026 · 8 MIN
Recovery for Masters Athletes: How Training Adaptation Changes After 50
Masters athletes (40–70+) train with the same passion as their younger counterparts but recover measurably more slowly. Here's the evidence on how recovery changes with age — and the specific adjustments that keep older athletes training consistently without breaking down.
NutritionJuly 27, 2026 · 7 MIN
Chocolate Milk for Post-Workout Recovery: What the Science Actually Says
Chocolate milk delivers a near-ideal 3:1 carbohydrate-to-protein ratio, fluid, sodium, potassium, and calcium in one convenient package. A decade of independent research confirms it rivals commercial recovery drinks for endurance athletes.
NutritionJuly 24, 2026 · 8 MIN
Post-Workout Protein: Whole Food vs Protein Shakes for Endurance Recovery
Both whole food and protein shakes can trigger muscle protein synthesis — but the timing, leucine content, and absorption speed differ significantly. Here's how to choose the right format for your recovery context.
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 10, 2026 · 8 MIN
Nutrition for Masters Endurance Athletes (40+): Adapting Your Diet for Age-Related Changes
After 40, muscle protein synthesis rates decline, bone density decreases, and recovery slows. These are manageable with targeted nutritional adjustments — higher protein, vitamin D and calcium focus, and modified carbohydrate timing.
NutritionJuly 9, 2026 · 8 MIN
Plant-Based Protein for Endurance Athletes: Meeting Requirements Without Animal Products
Plant proteins can fully support endurance performance — but the strategy matters. Leucine content, digestibility, and amino acid completeness require specific planning that's often missed by athletes transitioning to plant-based diets.
NutritionJune 26, 2026 · 7 MIN
Protein Timing for Endurance Athletes: When You Eat Protein Matters as Much as How Much
Endurance athletes consistently underestimate their protein requirements — and those who meet daily targets often distribute them poorly. The timing, distribution, and source of protein across the day significantly impacts muscle repair, training adaptation, and recovery speed.
NutritionJune 20, 2026 · 7 MIN
Protein for Endurance Athletes: How Much, When, and Why It Matters
Endurance athletes are chronically under-informed about protein requirements. New research shows runners and cyclists need significantly more than standard RDA guidelines — and timing it correctly doubles its effectiveness.
RecoveryMarch 25, 2026 · 8 MIN
Post-Workout Recovery: The 30-Minute Window
What you do in the first 30 minutes after training can dramatically affect how quickly you recover and how strong you come back for the next session.