The Truth About Protein: Debunking Misconceptions and Maximizing Benefits for Endurance Athletes

Discover the science behind protein supplements, debunk common myths, and learn how protein can help endurance athletes build muscle, improve bone health, and recover faster.

The Truth About Protein: Debunking Misconceptions and Maximizing Benefits for Endurance Athletes Very few supplements on the market actually work for everyday endurance athletes.  Protein is one of them.  However, there are many misconceptions around getting enough protein. Jose Antonio is a nutrition scientist who has done a series of reviews into supplements that work…

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Debunking Creatine Myths: A Safe, Effective, and Beneficial Supplement for All Athletes

Discover the truth about creatine: debunking common myths, exploring its safety, and uncovering the benefits for athletes of all ages, genders, and fitness levels."

Debunking Creatine Myths: A Safe, Effective, and Beneficial Supplement for All Athletes Creatine is another ergogenic aid that can boost performance, lean muscle mass, and recovery at the recommended dose of 3 to 5g/day Nutrition researcher Jose Antonio did a third review (see earlier articles on protein and caffeine) on misconceptions about creatine, typically obtained…

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Caffeine Supplementation: Debunking Myths and Uncovering the Truth for Endurance Athletes

Discover the truth about caffeine supplementation, its effects on endurance, hydration, and health, while debunking common myths and misconceptions for athletes.

Caffeine Supplementation: Debunking Myths and Uncovering the Truth for Endurance Athletes Caffeine is one of the few supplements that work.  For most people, caffeine supplementation seems to benefit aerobic endurance the most, which is great for runners, cyclists, and triathletes.  For most people, 3 to 6mg per kg of body weight is the dosage recommendation…

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Fuel Your Endurance: How to Choose the Right Protein Supplement for Everyday Endurance Athletes

Discover why protein is vital for endurance athletes, explore the benefits of different supplements, and learn how to choose the right one for your fitness goals.

Fuel Your Endurance: How to Choose the Right Protein Supplement for Everyday Endurance Athletes Endurance athletes, like cyclocross racers, gravel racers, and trail runners, need roughly one gram of protein per pound of body weight per day.  Are you getting that much?  Consuming that much protein can be a challenge, and sometimes, drinking a protein…

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How to Improve Performance Through Race Day Nutrition for Everyday Endurance Athletes

Discover race-day nutrition tips for endurance athletes. Optimize performance with carb loading, hydration strategies, and meal plans. Achieve your best on race day!

How to Improve Performance Through Race Day Nutrition for Everyday Endurance Athletes For endurance athletes like cyclists, runners, and triathletes, nutrition plays a pivotal role in achieving peak performance.  The right nutrition strategy can make all the difference on race day. We’ll break down what the research suggests about nutrition the day before and the…

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What’s On Your Plate: A Balanced Approach to Weight Loss for Everyday Endurance Athletes

Discover practical nutrition tips for everyday endurance athletes aiming to lose weight. Learn how to fuel performance while managing weight effectively.

What’s On Your Plate: A Balanced Approach to Weight Loss for Everyday Endurance Athletes I’ve been writing a lot lately about nutrition mostly because my athletes and others have been asking me about it. And good nutrition has come up in discussions about race performance and being under-fueled.  Essentially our discussions come down to three…

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Protein Power: A Guide for Everyday Endurance Athletes to Fuel Performance and Recovery

Discover why protein is essential for endurance athletes' success. Learn how to optimize intake, best sources, and consequences of deficiency.

Protein Power: A Guide for Everyday Endurance Athletes to Fuel Performance and Recovery In the world of endurance sports, where every stride, stroke, or pedal counts, nutrition is a critical part of success.  Among the various nutrients crucial for athletes, protein stands out as a cornerstone for performance, yet it often remains overlooked or misunderstood. …

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Should I Have That Post-Workout Beer? Four Potential Effects of Alcohol on Endurance Athletes

Explore the nuanced effects of alcohol on endurance athletes. Learn how it impacts performance, sleep, muscle recovery, and cardiovascular health.

Should I Have That Post-Workout Beer? Four Potential Effects of Alcohol on Endurance Athletes Let’s be clear: many runners and cyclists enjoy their post-race beer and other alcohol.  Having a drink is unlikely to have a significant negative impact on endurance athletes’ performance, especially if it’s consumed in moderation and as part of a well-balanced…

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