Research Topic
Energy
5 articles
The Athlete Who Eats Less to Perform Better Is Often the One Whose Performance Deteriorates Fastest.
RED-S — relative energy deficiency in sport — impairs performance across nine physiological systems simultaneously. The threshold is energy availability below 30 kcal per kilogram of fat-free mass per day, and it occurs in both male and female athletes across all sports.
5 min read · 2026-10-27
Most Marathon Runners Carry Either Too Many Gels or Too Few. The Calculation That Fixes This Takes About 90 Seconds.
Marathon energy gel count depends on finish time, not distance. A 4-hour marathoner needs 8–10 gels at 60g/hr. A 3-hour runner needs 6–7. The calculation is duration × carb rate ÷ gel carb content — and most runners skip it.
5 min read · 2026-09-22
Energy Gels vs Real Food in Ultra-Endurance Events: The Physiology Is Identical. The Practical Differences Are Not.
A banana and a 25g carbohydrate gel produce the same glucose response — the transporter physiology is identical. But real food in ultra-endurance events solves problems gels create: palate fatigue, appetite suppression, and psychological satiety at hour 8+.
5 min read · 2026-08-18
Taking an Energy Gel Without Water Isn't Just Uncomfortable — It Physiologically Delays the Carbohydrate Reaching Your Muscles. Here Is Exactly Why.
Energy gels are hypertonic solutions (600–900 mOsm/L) compared to plasma (290 mOsm/L). Without water, a gel creates an osmotic gradient that draws fluid into the intestinal lumen — slowing absorption, causing bloating, and triggering the nausea that ends races.
5 min read · 2026-08-18
Textbooks Teach ATP-PCr, Glycolysis, and Oxidative Metabolism as Three Separate Systems. They Are Not. Understanding Why Changes How You Should Design Training Across All Sports.
The three energy systems operate simultaneously at all exercise intensities — the relative contribution shifts rather than switches. Gastin 2001 demonstrated that oxidative metabolism dominates by 75 seconds into maximal exercise — far earlier than most coaches assume. This changes training zone prescription across all sports.
5 min read · 2026-08-18