研究主題
Endurance
8 篇文章
Fat Adaptation Is Real — But the Research on Keto and Endurance Performance Is Not What You've Been Told
Ketogenic diets produce genuine physiological adaptations in fat oxidation capacity. Whether those adaptations translate to improved endurance performance depends on which part of the effort curve you're measuring.
5 分鐘閱讀 · 2026-09-15
Glycerol Hyperhydration: The Pre-Race Fluid Trick Most Athletes Have Never Heard Of
Glycerol hyperhydration can expand plasma volume by 400–700 mL before heat racing. Here's the science behind this underused protocol and how to apply it safely.
5 分鐘閱讀 · 2026-09-01
Elite Endurance Athletes Have a Measurably Different Gut. Here's What's in It — and Why It Matters.
Elite marathon runners carry significantly higher concentrations of Veillonella atypica — a bacterium that converts exercise-produced lactate into propionate, an additional fuel source. The gut microbiome is now a measurable performance variable.
5 分鐘閱讀 · 2026-09-01
The Genetic Condition That Makes Iron Supplementation Dangerous for 1 in 200 Athletes
While iron deficiency gets all the attention in endurance sport, hereditary haemochromatosis causes iron overload in 1 in 200 people. Here's what athletes need to know.
5 分鐘閱讀 · 2026-09-01
Taking Your First Energy Gel at the Start Line Is a Mistake. So Is Waiting Until You Feel Hungry. The Science of Pre-Emptive Fuelling.
The optimal window for a first race gel is 20–30 minutes in — not at the gun, not when hunger signals arrive. Hunger is a lagging indicator of glycogen depletion, and by the time you feel it, your pace has already started to decline.
5 分鐘閱讀 · 2026-08-25
Drinking More Water During a Race Won't Fix This — And Sometimes Makes It Worse
Hyponatraemia — dangerously low blood sodium — is more common in endurance events than most athletes realise. And it's almost always caused by drinking too much plain water, not too little.
5 分鐘閱讀 · 2026-08-18
Endurance Athletes Are Still Under-Consuming Protein — And the Science Shows It Costs Them Speed.
Protein isn't just for muscle building. Endurance athletes need 1.2–1.6g/kg for mitochondrial protein synthesis, oxidative enzyme turnover, and AMPK-mTOR signalling. Here's the overlooked evidence.
5 分鐘閱讀 · 2026-08-18
Your Ferritin Came Back Low. You Started Iron Supplements. Three Months Later — Still Low.
Copper deficiency silently impairs iron metabolism. Without adequate ceruloplasmin, iron cannot leave storage or be incorporated into haemoglobin — regardless of how much you supplement.
5 分鐘閱讀 · 2026-07-28