Research Topic
Endurance Nutrition
7 articles
Pre-Competition Nutrition: The 48-Hour Protocol That Protects Your Race
The 48 hours before competition are about elimination, timing and precision — not eating more. Fibre traps, glycogen topping, sodium loading and race-morning timing are the variables that separate prepared athletes from unprepared ones.
5 min read · 2026-10-20
Iron Deficiency in Runners: Check This Before Blaming Overtraining
Iron deficiency without anaemia is missed by standard blood panels and accounts for a significant proportion of unexplained endurance fatigue. Here's what the research says and what to measure.
5 min read · 2026-09-15
Intra-Workout Carbohydrate Dose: The 75-Minute Threshold
Intraworkout carbohydrate has minimal benefit under 60–75 minutes. Above that threshold, the dose-response becomes dramatic. Here's the evidence and the protocol.
5 min read · 2026-09-08
Electrolytes for Endurance: Why Drinking More Water Makes It Worse
Hyponatraemia — dangerously low blood sodium — is more common in endurance events than most athletes realise. And it's almost always caused by drinking too much plain water, not too little.
5 min read · 2026-08-18
Protein for Endurance Athletes: AMPK, mTOR and the Speed Cost
Protein isn't just for muscle building. Endurance athletes need 1.2–1.6g/kg for mitochondrial protein synthesis, oxidative enzyme turnover, and AMPK-mTOR signalling. Here's the overlooked evidence.
5 min read · 2026-08-18
Dark Chocolate Flavanols and Cycling Performance: The Evidence
Cocoa flavanols and (-)-epicatechin boost endothelial nitric oxide production, improving oxygen delivery during cycling. Here's what the research actually shows.
5 min read · 2026-08-11
Central Fatigue: How Tryptophan and Serotonin Stop You, Not Your Legs
Eric Newsholme's central fatigue hypothesis links endurance performance to brain serotonin synthesis. Here's the mechanism and what it means for your nutrition strategy.
5 min read · 2026-07-14