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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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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What’s your running economy? A tale of two runners

TL,DR: Running efficiency refers to a measure of how much oxygen you need to run a given pace. This can vary greatly among individuals, and we can measure it in a lab. The three main …

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Here’s why you need a nutrition plan for your next race

  “I’ll just eat when I’m hungry and drink when I’m thirsty.” This is the approach that many endurance athletes, at all levels, take with their fueling. While it may seem sensible at first, there …

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Forward Thinking (part 2)… The next steps in your strategic carb intake

This is the second installment of a series on how strategic manipulation of your carbohydrate intake can lead to better training adaptations, and in turn better performance. If you haven’t seen it yet, I would …

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Forward Thinking… Daily carbohydrate periodization for athletes (part 1)

Among the most interesting, exciting, and perhaps groundbreaking areas of sports nutrition over the past ten years or so has been the research looking at the strategic manipulation of carbohydrate intakes in order to maximize both …

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19 Things You Can Do Right Now To Go Faster in Your Next Race (that are supported by research)

Going faster is more fun, regardless of your fitness level. Whether you’re going for an Olympic medal, or trying to get your half-marathon pace under ten minutes per mile, many athletes are not aware of …

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