If you’re a runner, you know that nutrition is just as important as your training. Whether you’re fueling up for a long run, recovering post-workout, or just trying to get through a busy day, having an easy, nutrient-dense meal can be a game changer. Enter the Pancake Mug—a ridiculously simple, delicious, and adaptable meal or […]

Why Protein Matters for Endurance Athletes Protein is often associated with strength athletes, but endurance athletes also require adequate protein for optimal performance and recovery. Protein supports muscle repair, reduces muscle breakdown, and aids in recovery after long runs or intense training sessions. Research suggests endurance athletes should consume between 1.6 and 2.2 grams of […]

Why Creatine Deserves a Spot in Every Marathon Runner’s Nutrition Plan When you think of supplements for marathon runners, creatine might not be the first to come to mind. Traditionally associated with strength training and power sports, creatine is now gaining recognition for its potential benefits in endurance sports like marathon running. In this article, […]

Optimize Recovery and Build for the Next Season The off-season is a crucial period for marathon runners to focus on recovery, rebuilding, and preparing for future races. While training intensity and mileage might decrease, nutrition remains a key element in this phase. Proper off-season nutrition helps in muscle recovery, replenishing glycogen stores, and maintaining a […]

What is Ferritin? Ferritin is a key protein that stores iron in the body and releases it as needed, playing a vital role in the production of red blood cells and the transport of oxygen throughout the body. The amount of ferritin, known as ferritin levels, in your blood reflects how much iron is stored […]

Fuel Your Workout with These Power Carbohydrate Snacks Whether you’re a seasoned athlete or just beginning your fitness journey, the right pre-training carbohydrates can make or break your workout. Carbs are the primary fuel source for high-intensity exercise, and selecting the right types can enhance your performance, stamina, and recovery (1). In this post, we’ll […]

Endurance athletes require a unique approach to nutrition to sustain their performance, support recovery, and maintain overall health. Here are the top 10 nutrition tips that can help endurance athletes fuel their bodies effectively: 1. Prioritize Carbohydrates Carbohydrates are essential for endurance athletes, providing both complex and simple carbs for sustained and immediate energy. Complex […]

Carbohydrate loading is a popular strategy among athletes to maximize glycogen stores in muscles before endurance events. In this blog, we’ll dive into what carb loading is, how to effectively carb load, present 5 Carbohydrate loading meal ideas, provide a 2-day sample meal plan, and highlight key takeaways. What is Carbohydrate Loading? Carbohydrate loading, or […]

Is creatine worth the hype? Creatine is one of the most researched and effective supplements on the market, known for its benefits in enhancing performance and muscle mass, especially when paired with resistance training. But did you know creatine can also benefit endurance athletes? In this blog post, we’ll explore how creatine works, its benefits […]

Gels, Blocks, Liquids, and Whole Foods Endurance runners know the critical role that carbohydrates play in fueling long-distance events and rigorous training sessions (1). Carbs are not just fuel; they’re essential in sustaining energy, improving performance, and aiding recovery. However, with a myriad of carbohydrate supplements available—ranging from gels and blocks to liquids and whole […]