Hydration, Fueling and Performance Advice for Athletes

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Nutrition

Can athletes consume MORE than 90g of carb per hour?

There's a growing trend for athletes to report consuming more than 90g of carb per hour during events, but is this really possible? Abby Coleman explores the evidence...

6 MINUTE READ
Nutrition

Does the type of carb in your energy products really matter?

Sports Scientist Abby Coleman explains why the type of carb in your energy products only really matters once you've addressed two more important aspects of your fueling strategy...

17 MINUTE READ
Nutrition

Can you train your gut to optimise your fueling strategy?

The most common reason for athletes failing to finish a race are 'gut issues' resulting from a high-carb intake. The good news is that your gut can be trained to take on more carbs...

10 MINUTE READ
Nutrition

Which energy products are right for you?

To help you select the format of fuel that's right for you, Andy Blow outlines the pros and cons of carb drinks, gels, chews and bars...

14 MINUTE READ
Nutrition

How much carbohydrate do athletes need per hour?

When refining your fueling strategy, the key question to answer is 'How much carbohydrate do you need per hour?'. Sports Scientist Andy Blow outlines the science and basic guidelines for athletes...

15 MINUTE READ
Nutrition

What happens when you ‘bonk’? (And how to avoid it!)

Sports Scientist Andy Blow explains what the phenomenon known as ‘Bonking’, ‘Hunger flats’ and ‘Hunger knocks’ involves, and provides some practical advice about how you can avoid it...

13 MINUTE READ
Nutrition

Custard, chips, and hummus sandwiches: how to fuel ultras

"Lessons from the field" - record-breaking ultrarunner Damian Hall calls on his wealth of experience to explain what he's learned about fuelling ultramarathons...

8 MINUTE READ
Nutrition

Should you use carbs or fat to fuel endurance exercise?

Should you be fueling with carbs or following a low carb, high fat diet? Andy Blow looks at what the current evidence suggests is best practice for athletes.

14 MINUTE READ
Nutrition

When healthy eating becomes an unhealthy obsession

Professional triathlete Scott Bayvel tells us how his approach to a low-carb, high-fat diet became unhealthy and led to an obsessive eating disorder called orthorexia...

3 MINUTE READ
Nutrition

Are you fueling adequately to maintain health and performance?

Relative Energy Deficiency in Sport hit the headlines following Mary Cain's revelations about her time with the Nike Oregon Project. Sports Scientist Inez Griffin explains how to avoid RED-S...

10 MINUTE READ
Nutrition

How to do self-sufficient race nutrition in the new normal

Sports Dietitian and Performance Nutritionist Claire Fudge explains how athletes can be self-sufficient when racing under Covid restrictions in the "new normal".

5 MINUTE READ
Nutrition

The 3 R's of Recovery: How to optimise your post-exercise nutrition

The 3 R's of Recovery involve refuelling, rebuilding and rehydrating. Abby Coleman details how you can optimise your post-exercise carbohydrate and protein intake to improve your recovery.

9 MINUTE READ
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