Blog Archives - Mad On Nutrition https://www.madonnutrition.com.au/blog/ Real Food - Real Health Fri, 27 Feb 2026 03:58:09 +0000 en-AU hourly 1 https://wordpress.org/?v=6.9.4 147311391 What should I eat during long runs ? https://www.madonnutrition.com.au/endurance-running-fuelling-guidelines/ https://www.madonnutrition.com.au/endurance-running-fuelling-guidelines/#respond Thu, 05 Feb 2026 06:22:49 +0000 https://www.madonnutrition.com.au/?p=2039 The post What should I eat during long runs ? appeared first on Mad On Nutrition.

]]> https://www.madonnutrition.com.au/endurance-running-fuelling-guidelines/feed/ 0 2039 How do you write a nutrition plan for running ? https://www.madonnutrition.com.au/race-nutrition-planning/ https://www.madonnutrition.com.au/race-nutrition-planning/#respond Thu, 05 Feb 2026 06:17:25 +0000 https://www.madonnutrition.com.au/?p=2036 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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]]> https://www.madonnutrition.com.au/race-nutrition-planning/feed/ 0 2036 why am I not losing weight ? https://www.madonnutrition.com.au/5-common-weight-loss-mistakes/ https://www.madonnutrition.com.au/5-common-weight-loss-mistakes/#respond Fri, 05 Dec 2025 01:21:20 +0000 https://www.madonnutrition.com.au/?p=2023 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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]]> https://www.madonnutrition.com.au/5-common-weight-loss-mistakes/feed/ 0 2023 Guide to Plant-Based Nutrition https://www.madonnutrition.com.au/guide-to-plant-based-nutrition/ https://www.madonnutrition.com.au/guide-to-plant-based-nutrition/#respond Thu, 04 Dec 2025 06:35:27 +0000 https://www.madonnutrition.com.au/?p=2020 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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]]> https://www.madonnutrition.com.au/guide-to-plant-based-nutrition/feed/ 0 2020 Understanding Iron Deficiency – Endurance Runners at risk https://www.madonnutrition.com.au/iron-deficiency-in-endurance-runners/ https://www.madonnutrition.com.au/iron-deficiency-in-endurance-runners/#respond Thu, 04 Dec 2025 06:16:53 +0000 https://www.madonnutrition.com.au/?p=2017 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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]]> https://www.madonnutrition.com.au/iron-deficiency-in-endurance-runners/feed/ 0 2017 Guidelines for Fuelling Active Teens https://www.madonnutrition.com.au/guidelines-for-fuelling-active-teens/ https://www.madonnutrition.com.au/guidelines-for-fuelling-active-teens/#respond Thu, 28 Aug 2025 00:56:47 +0000 https://www.madonnutrition.com.au/?p=1986 Open Blog article for the link to download guidelines Click here for Guidelines on Fuelling Active Teens for Health and Performance     

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]]> https://www.madonnutrition.com.au/guidelines-for-fuelling-active-teens/feed/ 0 1986 What is the best fuel to use for running ? https://www.madonnutrition.com.au/sources-of-fuel-for-running/ https://www.madonnutrition.com.au/sources-of-fuel-for-running/#respond Mon, 26 Feb 2024 01:03:18 +0000 https://www.madonnutrition.com.au/?p=1846 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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]]> https://www.madonnutrition.com.au/sources-of-fuel-for-running/feed/ 0 1846 Why is eating after your training session so important ? https://www.madonnutrition.com.au/why-is-eating-after-your-training-session-so-important/ https://www.madonnutrition.com.au/why-is-eating-after-your-training-session-so-important/#respond Tue, 11 Jul 2023 02:55:09 +0000 https://www.madonnutrition.com.au/?p=1794 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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]]> https://www.madonnutrition.com.au/why-is-eating-after-your-training-session-so-important/feed/ 0 1794 Do you experience nausea when trail running ? https://www.madonnutrition.com.au/nausea-when-trail-running/ https://www.madonnutrition.com.au/nausea-when-trail-running/#comments Wed, 07 Jun 2023 03:59:00 +0000 https://www.madonnutrition.com.au/?p=1782 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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]]> https://www.madonnutrition.com.au/nausea-when-trail-running/feed/ 1 1782 Hydration for Ultra Endurance Events https://www.madonnutrition.com.au/hydration-for-ultra-endurance-events/ https://www.madonnutrition.com.au/hydration-for-ultra-endurance-events/#respond Fri, 02 Dec 2022 00:16:35 +0000 https://www.madonnutrition.com.au/?p=1740 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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