30-50% of endurance athletes experience gastrointestinal issues whilst training and competing. This can lead to underperformance and in some cases, the inability to complete an event or training session. Previous #D2EW episodes have covered how to mitigate gut issues on race day – such as training the gut prior and following appropriate fuelling strategies during. But are
Take a break and read all about it
It’s been incredibly well documented that a fat loss phases involve a calorie restriction – This is fat loss 101, simply consume fewer calories than you expend. Albeit sometimes isn’t so simple. Actually, most of the time… However, once your fat loss phase has finished and you’re at the desired bodyweight or body composition that
Last week, we found that higher carbohydrate intakes (90-120g/hour) during ultra-endurance exercise are beneficial for optimising performance and recovery. This however is only beneficial if the gut can tolerate this quantity of carbohydrates during exercise. It’s been very well established that high amounts of carbs and fluid during exercise can cause gastrointestinal distress (GI) and
Carbohydrates are an incredibly important performance enhancing nutrient when it comes to supporting performance. Your carb intake is very much dependent on the type, duration and intensity of your sport. I.e. the greater the duration or higher the intensity, the more carbs you need. When it comes to ultra-endurance events where you’re running or cycling
For any athlete to maximise their performance, they need to be in the right shape for their sport and position. Rugby encapsulates this perfectly. Firstly, they need a high power to weight ratio to accelerate harder, reach a higher top speed, and be super agile whilst reducing the energy cost of running. Secondly, they need
It’s been well established that a high carb diet is needed to fuel performance. Once the competition, game or training session has finished, it’s highly advised that you consume carbohydrates to start replenishing the fuel used. Under normal circumstances, rates of glycogen replenishment post exercise becomes accelerated due to the muscle ability to uptake more carbohydrates on
‘Tis But A Scratch’ The Black Knight in Monty Python may get away with a flesh wound, but the athlete who needs to compete at the highest of levels cannot. It’s been reported that the greater number of training sessions an athlete misses, the less success they’ll achieve in their career. Therefore, an athlete’s greatest
Today we find out if a few cans of full fat Coke actually enhances performance, or whether this is simple enduro folklore? Is it their belief that a can of coke will boost performance due to its sugar and caffeine content? Or is it the fact that they simply crave a can of coke? Either
Today, we’re talking about DOMS. Delayed onset muscle soreness (DOMS) is a consequence of exercise induced muscle damage (EIMD) – I.e. you subject the muscle to a large stimulus that it’s unfamiliar with and you become sore AF. As you’re probably aware, DOMS is usually associated with a temporary loss of muscle function and has
Today, we address the elephant in the room… ‘I’ve hit a fat loss plateau’‘My metabolism is damaged’ Granted, you do get metabolic adaptation to weight loss which can vary from person to person and cause rates of fat loss to decline. However, there’s a more prominent issue as to why you’re not making progress…your inability to track your
Today we’re answering a very common question that many athletes have… ‘How quickly can I lose body fat?’ When it comes to dropping body fat, we need to consume fewer calories than we expend – this is fat loss 101. However, many athletes get the magnitude of the calorie deficit wrong. From experience, athletes will
I’m sure most of you will have heard something along the lines that your body can only absorb ~30g of protein in a meal….well, is this actually true? How much protein can you actually absorb at once? When we think of absorption, we think of the passage of nutrients from the gut into systemic circulation.
Today is for those who have zero appetite after intense training sessions, games and competitions. For athletes who have high training demands and urgent recovery needs, this poses a serious problem. As mentioned in episode 15 of the Average to Elite podcast (Ultra-Fast Recovery), the hours after intense exercise is an opportunistic period to accelerate
When we typically look at intermittent fasting (skipping breakfast) and exercise performance, we see a decline in overall work capacity. However, these are when the exercise sessions are done in a fasted state. The question is; how does skipping breakfast impact performance when training later on in the day [5pm]? In a 2015 study by
In the world of a cyclist, power-weight ratio is everything. The aim is to churn out a high power output whilst having a low bodyweight to skyrocket your watts per kg, and ultimately make you a better cyclist. This definitely makes sense… The question is what is the best way to develop your power-weight ratio?