Hints and Tips
Why You Need Carbohydrates During Exercise
Your glycogen stores – the carbohydrate stored in your muscles and liver – are finite. Roughly 90–120 minutes of hard effort is enough to deplete them to a level that significantly compromises performance.
Carbohydrate loading is one of the most evidence-based nutritional strategies available to endurance athletes. Done correctly, it can dramatically improve performance. Done incorrectly, it leads to digestive discomfort, bloating, and suboptimal glycogen stores on race day. This guide covers everything...
Carb loading is about hitting a specific physiological target: 300–350 mmol·kg⁻¹ of muscle glycogen. If your stores are below this, your power output will drop.
The half marathon is one of the most popular race distances in the world — and one of the most misunderstood when it comes to fueling.
If you've ever wondered why some athletes seem to have an endless engine — the ability to push harder, recover faster, and sustain effort longer — the answer often comes down to one number: VO2 max.
