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 from meat and supplements.. I grew up with the idea that creatine […]
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 with more than 9mg possibly causing adverse side effects, like the […]
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 supplement provides the necessary amount. This article will be the first in a series […]
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 day of your event, and make specific suggestions for what to eat […]
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 questions: Are you eating enough? At the right time? And what does your plate […]
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. One thing I say over and over to my athletes is that we […]
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 diet. However, drinking alcohol can have a negative effect on endurance athletes’ performance. I’m […]
Mastering midlife nutrition: a guide for the over-50 endurance athlete to lose weight, gain energy
Navigating nutrition after 50 can be tricky at best, especially as an endurance athlete. I had a long discussion with several older male athletes about nutrition recently and decided to share my current understanding. (I have a nutrition certification, and I’m not a nutritionist or dietician.) Some endurance athletes over 50 tend to not eat […]
Nutrition for Endurance Athletes Over 50: Fueling Your Body for Optimal Performance
As endurance athletes (cyclists, runners, triathletes, nordic skiers) over 50, understanding the specific nutritional needs of our bodies is crucial for maintaining optimal performance. Aging affects metabolism, muscle mass, and recovery, thus requiring a more tailored approach to nutrition. This article aims to provide you with some evidence-based strategies to fuel your body effectively for […]
Fueling the Ride: Nutritional Guide for Young Cyclists
I’ll be moving to California in January and will be doing a lot of cooking for myself. I’ll be riding many hours a week so I need to fuel and refuel well and fully. So I was wondering if you could help me come up with some good meal ideas that I can make while […]
