Skip to main content


Showing posts from April 24, 2022

How to Carb Load (and common mistakes)

  Over the past 50 years, a significant amount of research has shown the important role of glycogen for delaying fatigue in athletes competing in endurance and ultra endurance events. Glycogen is the storage form of carbohydrates. In humans, small amounts of glycogen are also found in tissues and cells, like the kidneys, red blood cells and brain. Glycogen is primarily stored primarily in the cells of the liver (~100g) and skeletal muscle (~500g). Skeletal muscles transform chemical energy to mechanical work. Glycogen is the body's predominant source of energy during moderate to high intensity activity. The depletion of muscle glycogen during endurance activity causes early fatigue.  Dietary carbohydrates are converted to glucose - the main source of energy for the body and brain. For the non-diabetic population, when you eat a carb-rich meal, your blood glucose will rise. Increased blood glucose signals the pancreas to produce insulin - a very important hormone that helps the body

Gut Training Tips for Ultra/Endurance Athletes

  Every sport has its own nutritional considerations. For example, the needs of a 100 meter swimmer are very different than a 10K open water swimmer - even though both are swimmers. The same is true of a marathon runner compared to a long distance triathlete - even though both run 26.2 miles. While nutrition is important for every type of athlete, the nutritional demands of training and racing are different for every athlete and depend on factors such as distances and intensities being performed, as well as on the type of terrain, temperature and altitude.  With respect to endurance and ultra endurance events, athletes experience numerous physiological stressors which can have significant health and performance consequences. Certainly, proper fueling and hydrating can minimize the risk of issues. From glycogen depletion and dehydration to muscle damage and GI issues, many athletes have a poor understanding of how to fuel appropriately during long distance activity - or intentionally un