To eat or not to eat, before exercise?

Why do some people say you should always eat before exercise, yet others say it’s better to train in the fasted state? Both ideas might be right – depending on the context. This post will …

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I’m an endurance athlete, how much protein do I actually need?

Almost every day, I see either: a) People who are unsure how much protein their body needs, or, b) People who don’t consume nearly enough protein This is very understandable, as recommendations for protein intake …

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Antioxidants for athletes: friend or foe?

If you’re a hard-training athlete who is even a bit curious about dietary supplements, it is likely that antioxidants (e.g. vitamin C, vitamin E, polyphenols, etc.) are something you may have wondered about. The logic …

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Building an Iron Gut – Part II. GI Solutions

In part 1 we talked about the potential causes of GI distress during exercise, now let’s look at some solutions! I like to think of these strategies in three distinct categories; things we can do …

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Building an Iron Gut – Part I. Causes of GI Distress

Imagine your perfect race. You’ve trained hard and went to sleep early for all those months. You have your Roka wetsuit, Zipp wheels, and a bike that is the triathlon-equivalent to the Batmobile. A beautiful …

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Carbs and Running Economy: Data from the trenches

Theories and discussion are nice, but putting ideas/concepts/principles into practice and seeing (positive) change is nicer. I want to share with you some really interesting before-and-after data on diet and running economy in a triathlete. For …

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Cycling Fluid Intake

A brand new meta-analysis came out recently, aiming to figure the effects of drinking during endurance cycling. Here are the key points, as published in the paper:   The effects are complex and need to …

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Look “under the hood” to fuel smarter

Everyone who trains for a triathlon wants to get faster, but how do you know if your training and nutrition are aligned with what your body actually needs? I’ve written previously about the variations we …

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I did Ironman to become a better dietitian (and here’s what I found out)

  2.4 mile swim, 112 mile bike, 26.2 mile run. While doing a race like this would sound like a terrible idea to 99% of people, as a sports dietitian I work mainly with the …

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Nutrition from Winter to Spring (video)

Nutrition needs for athletes are greatly affected by things like temperature, humidity, altitude, and the length of the workout or race, as well as by the amount of time spent acclimating in a new environment. …

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