研究主題
Race Nutrition
10 篇文章
Most Marathon Runners Carry Either Too Many Gels or Too Few. The Calculation That Fixes This Takes About 90 Seconds.
Marathon energy gel count depends on finish time, not distance. A 4-hour marathoner needs 8–10 gels at 60g/hr. A 3-hour runner needs 6–7. The calculation is duration × carb rate ÷ gel carb content — and most runners skip it.
5 分鐘閱讀 · 2026-09-22
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
The Bonk Is Not Random. It Is Predictable. Every Endurance Athlete Who Has Hit the Wall Did So Because of a Calculable Carbohydrate Deficit — Not Because They Didn't Train Hard Enough.
The bonk — sudden catastrophic fatigue in endurance sport — is driven by hypoglycaemia and glycogen depletion triggering the central governor's protective shutdown. Exogenous carbohydrate from gels prevents it by maintaining plasma glucose and sparing muscle glycogen.
5 分鐘閱讀 · 2026-09-01
The Most Underused Component of Endurance Race Preparation Is Not a Training Session. It Is Practising Your Nutrition Protocol in Training — and Most Athletes Never Do It.
GI distress causes 30–50% of DNFs in ultramarathon events and is the most common non-musculoskeletal reason for performance decline in long-course triathlon. The gut is trainable — and training it requires deliberate practice with race-day nutrition protocols during training.
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
There Is a Hard Ceiling on How Much Carbohydrate Your Gut Can Absorb From a Standard Gel. Breaking Through It Requires a Second Transporter That Most Gel Formulations Don't Engage.
SGLT1 saturates at 60g/hr of glucose regardless of intake. Adding fructose engages GLUT5 — a separate transporter — allowing total carbohydrate absorption to reach 90g/hr. Only gels formulated with a 2:1 glucose:fructose ratio achieve this.
5 分鐘閱讀 · 2026-08-18
Energy Gels vs Real Food in Ultra-Endurance Events: The Physiology Is Identical. The Practical Differences Are Not.
A banana and a 25g carbohydrate gel produce the same glucose response — the transporter physiology is identical. But real food in ultra-endurance events solves problems gels create: palate fatigue, appetite suppression, and psychological satiety at hour 8+.
5 分鐘閱讀 · 2026-08-18
Taking an Energy Gel Without Water Isn't Just Uncomfortable — It Physiologically Delays the Carbohydrate Reaching Your Muscles. Here Is Exactly Why.
Energy gels are hypertonic solutions (600–900 mOsm/L) compared to plasma (290 mOsm/L). Without water, a gel creates an osmotic gradient that draws fluid into the intestinal lumen — slowing absorption, causing bloating, and triggering the nausea that ends races.
5 分鐘閱讀 · 2026-08-18
Chews vs Gels vs Liquid Carbohydrate: Which Fuelling Format Wins on Race Day?
Energy chews, gels, and carbohydrate drinks all supply race fuel — but their gastric emptying rates, palatability profiles, and practical applications differ significantly. Here's the science.
5 分鐘閱讀 · 2026-07-14
Caffeinated Energy Gels Work Best in the Second Half of a Race — But Most Athletes Use Them Earliest. The Adenosine Science Behind Why Timing Is Everything.
Caffeine's ergogenic effect in endurance racing is most powerful when adenosine accumulation peaks — the second half of long events. Front-loading caffeinated gels wastes the effect and risks exceeding 400mg total dose across a race.
5 分鐘閱讀 · 2026-07-07