The Core Gel - From Science to Strategy
Energy gels have become synonymous with endurance, and rightly so. In the following article we will discuss the science of gels and present an evidence-based strategy on how best to...
Hydration. Without Compromise
Science Backed Hydration & Fuel for Elite Performance
Hydration benefits
Physical Performance
Hydration with electrolytes, particularly sodium and potassium has been found to aid performance during prolonged exercise. Studies suggest that staying hydrated is key for performance in strength, power, and high-intensity endurance based exercise, as well as managing thermoregulation mechanisms.
Cognitive Function
Adequate hydration with electrolyte supplements may be linked to maintenance of normal brain function. Studies show that increased brain magnesium may improve brain activity, influencing nerve signal transmission and preserving blood-brain barrier integrity, which can affect cognitive functions such as memory and attention.
Muscular Recovery
Electrolytes, especially magnesium, may play a significant role in post-exercise recovery. Studies have shown that magnesium supplementation may significantly reduce muscle soreness, session rating of perceived exertion, acute rating of perceived exertion, and improve perceived recovery.
The Science
Training the Gut
As endurance enthusiasts we diligently plan our training, with great emphasis on mileage, pace and even recovery. But one variable we often overlook is the gut. The fact is up to...
Hercules Nicolaou: Fuelling 192km in 24 Hours
On Saturday 21st June, Hercules Nicolaou ran at HARP 24, a 24 hour race in which individuals must complete as many 8km laps as possible. At HARP 24, there’s no...
Ultramarathon Nutrition Guide
Introduction Admittedly, I have never run, nor even considered running an ultra marathon. Truth be told, my research into ultra endurance running began back in 2017 in Eugene, Oregon. I...