Gels Before the Start – Does It Make Sense?
Learn when and how to take an energy gel before the start. Get practical advice on pre-race gels, carbs before running, and avoiding stomach issues.
Blog de poder
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Caffeine and endurance – what does the research say?
Caffeine and endurance explained: evidence, dosing, timing, and side effects for running and cycling. Get practical strategy tips.
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Breakfast Before a Half Marathon – A Concrete Plan
Breakfast before a half marathon: concrete tips on what and when to eat so you’re ready at the start line. Read practical advice here.
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What should you eat 2 hours before a run?
Get practical tips on what to eat 2 hours before a run for steady energy, a happy stomach, and better pre-run meal planning.
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Breakfast Before a Marathon – What and How Much?
Breakfast before a marathon: learn when and what to eat, how many carbs per kg, and how race morning fits into your energy plan.
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Energy for Hyrox – a practical strategy
Energy for Hyrox: Get a practical fueling plan for carbs, fluids and caffeine before, during and after Hyrox. Build your strategy.
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What Should You Eat Before a Long Bike Ride?
Learn what to eat before a long bike ride: carbohydrates, timing, and pre-ride meal examples to keep your energy all the way.
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Train Your Stomach for High Carbohydrate Intake
Learn gut training for running and cycling: train your stomach for 60–90 g carbs per hour with steps, examples, and fueling plans.
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Why Do You Lose Your Appetite During Intense Training?
Losing your appetite after training or not hungry when running? Learn why—and how to plan energy intake so you eat enough without hunger.
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Avoid Stomach Problems While Running
Avoid stomach issues while running. Get practical advice on nutrition, hydration and fueling to reduce GI problems and cramps on your run.
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Nausea During a Marathon – Why?
Learn why you get nauseous during a marathon and how energy, hydration and heat affect it. Get practical tips to reduce stomach issues.
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Energy for Hill Intervals on a Bike
Master energy for cycling hill intervals. Learn pre-interval carbs, VO2max fueling, and practical nutrition tips for bike training.
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Avoid Bonking on the Bike
Learn to avoid bonking on rides with carb strategy, fluids and electrolytes. Get practical tips for steady watts on long rides.
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Energy for a 3-Hour Bike Ride – A Concrete Plan
Get a concrete energy plan for a 3-hour bike ride: carbs, fluids and electrolytes per hour, plus practical fueling examples.
