Impact & Provenance

For running, the best carbohydrate choice depends on the session and when you eat. Simple sugars can provide readily available fuel during a run, while complex-carbohydrate foods can work well in e...

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 ...

Standardisation can make the measured polyphenol content of an ingredient more consistent, but it doesn’t mean different polyphenols will be absorbed in the same way. More than 8,000 polyphenols ha...

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...

A jar isn’t the only practical way to use honey as training fuel. For manuka honey sports fuel, a single-serve format is easier to carry, while Mānuka honey is advised about 30 to 45 minutes before...

Gels aren't the only way to fuel a long run: real food alternatives to running gels include bananas, dates, dried fruit, applesauce and pretzels. Most runners should aim for 30-60 grams of carbohyd...

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 ...

Standardised bioactive ingredients are defined by identifying selected plant compounds, measuring them consistently and comparing their levels across batches. This produces a measurable chemical pr...

Honey’s clearest role for endurance athletes is as a source of carbohydrate. The evidence on honey for endurance athletes benefits is most useful when this fuelling role is separated from broader c...