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...
Cadence™ Electrolytes Explained
Introduction Hydration is not just about drinking enough water; it's a complex process that also relies on the absorption and balance of electrolytes. Electrolytes are minerals in your body that...
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...
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...
The Role of Carbohydrates for Endurance Athletes
Introduction to Carbohydrates and Endurance Performance Carbohydrates are the primary fuel for intense activity. They are the cornerstone of energy provision for athletes, particularly those participating in endurance events. As...
Fuel Guide: Carbohydrates
An Introduction to Carbohydrates Athletes rely heavily on carbohydrate as a primary fuel source during prolonged, high-intensity exercise. However, the body's carbohydrate stores are limited to roughly 400 – 600...
The Core 40 Fuel Formula
Introduction Carbohydrate intake plays a crucial role in optimizing athletic performance, particularly in high intensity events that also rely upon endurance. Carbohydrates are the primary fuel for the muscle and...
Strength Training Nutrition Guide
Strength training has huge benefits for everyone, whether you are an elite athlete or amateur hobbyist, young or old. The benefits to muscle, metabolism, mental health, bone and beyond are...
Marathon Nutrition Guide
This Marathon Guide has been created by our Nutrition Advisor, Matt Jones, to be the complete nutrition guide for training and racing the Marathon. The Marathon distance is known by...
What is Valerian Root Extract?
Introduction Valerian root extract is derived from the perennial herb Valeriana officinalis. It has historically been utilised as a natural remedy to help promote relaxation and improve sleep quality. Modern...
The Benefits of Zinc
Introduction Zinc is an essential trace mineral which plays a necessary role in many physiological functions within the body. It is required for immune system support, wound healing, DNA synthesis,...
What is Vitamin B6?
Introduction Vitamin B6 (pyridoxine), plays a key role in neurotransmitter synthesis, particularly in the conversion of tryptophan to serotonin. This process is required for maintaining mood stability, promoting healthy sleep...
The Effects of Stress and Sleep on Health & Performance
Introduction Sleep is essential for overall wellbeing, playing a key role in overall health, cognitive performance, and physical recovery. Quality sleep of sufficient duration helps to support cognitive functions such...