Impact & Provenance

Recovery nutrition for endurance athletes: protein, fluids and race planning

Race-day recovery is shaped before the start line. Recovery nutrition for endurance athletes centres on replacing carbohydrate and fluid losses while supplying protein to support repair; after exer...

What pro endurance athletes eat during races to fuel well

Carbohydrate is the foundation of race fuelling, but caffeine is a separate part of the plan, not a substitute for it. During a race, endurance athletes are advised to consume 30 to 60 grams of car...

Building a Bulletproof Race Nutrition Strategy for Fueling and Recovery

For training lasting one to two hours, target 30-60 grams of carbohydrate per hour; for sessions longer than two hours, aim for 60-90 grams, with intake up to 120 grams per hour if tolerated. A pra...

Trail running nutrition: how to fuel for distance and weather

A trail run is fuelled before the first climb: choose a light, high-carbohydrate breakfast, with a small amount of protein, and aim to eat a balanced meal 2–3 hours before setting out. Trail runnin...

Food and fuel amounts for an ultramarathon

Carbohydrate is the main fuelling target: for an ultramarathon lasting over three hours, aim for 60–90 g per hour, using different carbohydrate sources when you take in more than 60 g. A practical ...

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