Learn how to carb load before a marathon with the right foods, correct timing, and exact carb targets to max glycogen and avoid GI problems on race day.
Learn when to drink beetroot juice before a race, how much to take (300-500mg nitrate), how often during training, and what performance gains to expect based on the research.
Bonking on a 14-mile training run is a sign of poor fueling strategy, not lack of fitness. Learn the science-backed timing, carb targets, and hydration formula that keeps your energy stable and your pace strong on long training runs.
Exact carb targets for the days before a marathon, what to eat the night before, and the right race morning breakfast. Research-backed marathon nutrition plan.
Boston’s late start (9:32AM–10:50AM) breaks the standard pre-race nutrition playbook. Here’s the research-backed two-meal fueling strategy — race-morning breakfast, Athletes’ Village top-up, and in-race timing — that keeps you fueled through mile 26.
Applesauce, honey, and bananas can fuel marathons as effectively as gels for most runners. Discover which natural carbs work best on race day, why your stomach tolerates them better, and when gels still matter.
Marathon Fueling Science: Gels, Chews, Real Food, or All of the Above? You trained for months, showed up ready, and somewhere around mile 18 your
You’re three miles into what should be a perfect long run when your stomach delivers an unmistakable message: find a bathroom. Now. This isn’t just
A 2014 study of endurance athletes found that more than 60% of non-elite endurance runners were unintentionally underfueling during their highest training weeks More importantly,
When the temperature outside heats up, hydration becomes a big obstacle for distance runners. The running community in Minneapolis is indignant about malfunctioning drinking fountains
