What should I eat during long runs ?
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Race Nutrition Planning Guidelines Carbohydrates 50-70g per hour for endurance runs Hydration 500-800ml per hour based on sweat rate -some people will need even more if its very hot Sodium 400-600mg per hour for races over 3-4 hours Tamara provides…
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Struggling to maintain an ideal weight year-round? Many people sign up for events with weight loss goals, achieve some success, but then watch the weight creep back on. Maintaining a stable weight requires consistency, discipline, and behavioural changes—just like maintaining…
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Guide to Plant-Based Nutrition Whether you’re fully committed to a vegan lifestyle, exploring vegetarian options, or simply adding more plant-based meals to your diet, understanding proper nutrition is essential for optimal health. This guide provides evidence-based, practical strategies to help…
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Iron deficiency affects millions, particularly women and endurance athletes. Oxygen travels through your body via the haem (iron) molecule, making adequate iron essential for energy production. Without sufficient iron, your body struggles to transport enough oxygen, leading to persistent fatigue,…
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Open Blog article for the link to download guidelines Click here for Guidelines on Fuelling Active Teens for Health and Performance
Sports Drink Traditional sports drinks are made up in a 6-8% concentration of carbohydrate. (60-80gms of carb per litre) , So 500mls will provide about 30-40gms of carbohydrate. Some sports drinks also contain electrolytes/sodium which is beneficial for the athlete…
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A recovery meal after exercise is important because it helps promote muscle repair and growth, replenish energy stores, and enhance overall recovery. During exercise, muscle glycogen stores are depleted, and muscle protein breakdown occurs. A post-workout meal should include carbohydrates,…
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Feel sick when trail running? Trail running is a sport with factors at play – fitness, terrain, nutrition, hydration, and safety. Motion sickness is a common problem that affects many people, and it can be especially challenging for trail runners…
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During an Ultra Event most people will need somewhere between 600-800mls of water per hour – ideally consuming 200mls every 15-20 mins. This may come from a sports drink mix or plain water – or in most situations a combination…
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