Nutrition

Training hard for a big event or pushing your limits in the gym often comes with strict nutrition rules. Many athletes and fitness enthusiasts worry that even a small junk food treat might undo their progress. But the truth is, occasional indulgences can fit into a training plan without harm. This post explores why you don’t need to fear junk food during peak training periods and how to enjoy treats while staying on track. Balancing healthy meals with occasional junk food tre

Hormones play a crucial role in shaping many aspects of health, and for women, estrogen and progesterone are two key players. These hormones not only regulate reproductive functions but also influence how the body processes and uses nutrients. Understanding how estrogen and progesterone affect nutritional needs can help women make better dietary choices throughout different phases of their lives. Nutrient-rich foods supporting hormonal balance The Role of Estrogen in Nutritio

Ultramarathons push the human body to its limits, demanding not only endurance but also smart nutrition strategies. One of the most critical questions for ultramarathon runners is how many carbohydrates their bodies can process per hour to sustain energy and performance. Recent research sheds new light on this topic, offering practical guidance for athletes preparing for these grueling events. Runner consuming energy gels during an ultramarathon Why Carbohydrates Matter in Ul

Understanding Nutrient Timing Nutrient timing is not just about what you eat; it's also about when you eat. This concept is crucial for anyone looking to enhance their athletic performance or recovery. By strategically timing your nutrient intake, you can maximize your energy levels and improve your overall fitness outcomes. Phase 1: Nutrient Intake Before Exercise Eating before exercise prepares your body for the physical demands ahead. The goal is to fuel your muscles and m

Running performance depends on many factors, and nutrition plays a key role. Just eating healthy is not enough. To get the best results, you need to adjust your nutrition according to your training phases. This approach is called periodizing your nutrition . It means changing what and when you eat to match your training goals, recovery needs, and race schedule. This post explains how to periodize your nutrition to support your running at every stage. Balanced runner’s meal wi

Metabolic efficiency plays a crucial role in how your body converts food into energy. When your metabolism works efficiently, you burn calories more effectively, maintain steady energy levels, and support overall health. Many people focus on exercise routines to boost metabolism, but daily nutrition strategies are equally important. This post explores practical ways to enhance metabolic efficiency through smart eating habits and nutritional choices. Balanced meal plate with v

Running performance depends on many factors, but one of the most powerful ways to improve is by training your body to use energy more efficiently. Metabolic efficiency training (MET) focuses on teaching your body to burn fat as a primary fuel source instead of relying heavily on carbohydrates. This shift can help you run longer, recover faster, and maintain a steady pace with less fatigue. Runner jogging on a forest trail in the morning, demonstrating endurance and metabolic

Running is a demanding sport that requires more than just putting one foot in front of the other. Many runners focus heavily on their training routines but overlook a crucial factor: how they fuel their bodies. The idea that runners should eat to train, not train to eat flips the common mindset around food and exercise. Instead of running just to justify eating more, runners should prioritize nutrition that supports their training goals. This approach leads to better perform

Are you aware that your body holds enough carbohydrates as fuel for about 90 minutes of exercise? Nonetheless, many runners participate in races that extend beyond this duration. Thus, it’s crucial for them to consume carbohydrates at least 30 minutes before they start feeling fatigued. Eating easily digestible carbohydrates during a run can enhance their endurance. I advise my runners to set their watch alarms to sound every 40 minutes. As fatigue begins to appear, it acts a

What do you mean by "Train Your Gut?" I wish I had known about this before running my first ultramarathon in 2015. To prepare for the Olli Creek 100K, I read several books on training for trail races. I had all the necessary gear and trained on the OC trail at least ten times that spring and summer, even running it in the dark. The one thing I neglected was my nutrition plan. During training, I used a specific gel I liked and a couple of granola bars. On the supported runs sp