Impact & Provenance
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...
Ultramarathon Carbohydrate Intake Per Hour: A Clinical Fuelling Guide
Research confirms that over 93 percent of ultramarathon participants endure exercise-associated gastrointestinal symptoms, yet the average amateur athlete maintains a consumption rate of only 37 gr...
Best Energy Gels for Triathlon NZ: A Bio-Analytical Evaluation Checklist
The inherent volatility of synthetic carbohydrate matrices is often the unrecognised cause of gastrointestinal failure during high-intensity endurance events. While many athletes prioritise raw cal...
Gastrointestinal Resilience: A Scientific Guide to Avoiding Runner's Stomach Issues
Recent clinical assessments indicate that up to 70% of distance runners experience acute gastrointestinal symptoms, with 75% of participants in high-level endurance events showing measurable biomar...
Optimising Glycogen Availability: When to Take Energy Gel Before a Race
The traditional practice of consuming a generic carbohydrate packet moments before the starting gun often fails to account for the intricate physiological transition required to shift from resting ...