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...
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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 magnesium is 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.
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The Science
Building an Endurance Boosting Fuel Bowl
Life is relentless, we now move at an unwavering pace—between work, family, workouts and daily commitments, many of us struggle to find time to prepare healthy meals. Yet, despite our...
The Marathon Recovery Guide
Introduction Remarkable research demonstrated that creatine kinase, a metabolic marker of muscle damage, was elevated by 2000% following the Boston marathon and remained elevated for 4 weeks. That is despite...
Lessons from the Seville Marathon
Introduction If you are planning to run a marathon you will need to consider more than just training. The food, fluids and supplements that you consume also play a critical...