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...
Carbs Per Hour for Marathon Runners: How Gels Fit In
A marathon gel plan is a carbohydrate calculation, not a fixed gel count. The practical answer to how many carbs per hour for marathon runners is 30-60 g per hour during the first three hours, incr...
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...
How to Use Honey-Based Energy Gels for Running Fuel
Use honey based energy gels for runners during longer efforts, starting before you feel an energy dip; during long runs or races, a practical starting interval is about 45 minutes to an hour. Your ...
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 ...
Triathlon Nutrition and Honey: The Bio-Analytical Case for Natural Fueling
Research indicates that up to 70% of long-distance triathletes suffer from gastrointestinal distress during competition, a physiological complication frequently attributed to the high osmolality an...