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Category: Nutrition

Sodium Supplementation For Ultra-Endurance Sport: Are You Supplementing Too Much?

Healthy individuals are recommended to consume up to 1.5 grams of sodium per day. However, sodium requirements for athletes differ. Sodium is an essential nutrient required for many physiological processes including electrolyte homeostasis, nutrient absorption, maintenance of cell plasma volume, acid-base balance, transmission of nerve impulses, and normal cell physiology. Specifically for athletes, sodium contributes […]

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The Importance of Carbohydrates During Endurance Exercise

Energy is metabolised from three macronutrients namely, carbohydrates, fats, and protein. During exercise, the macronutrients provide energy simultaneously via the aerobic (carbohydrates and fat) and anaerobic (carbohydrates only) systems.  However, the degree to which fats and carbohydrates are metabolised for energy is dependent on the intensity and duration of the training session. Fat is the […]

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Nutritional Strategies for Cycling

QUICK LINKS BEFORE THE EVENT DURING THE EVENT AFTER THE EVENT BEFORE THE EVENT Glycogen storage (1 – 4 days before the event) Glycogen storage facilitates the storage of carbohydrates in muscles to provide energy for longer durations. However, carbohydrate loading is likely to increase body weight due to water retention. Carbohydrate loading requires a […]

CONTINUE READING Nutritional Strategies for Cycling 11 min read
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Prolonged Recovery (1 – 4 hours after training)

Exercise and training are important to improve general health and athletic performance. Professional athletes understand that they must be fit for purpose, therefore they have to engage in specific and deliberate training during preparation for competition. Changes occur in the human body in response to specific training strategies, allowing athletes to become bigger, faster stronger, […]

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Immediate Recovery (within 30 – 60 minutes after training)

Exercise and training are important to improve general health and athletic performance. Professional athletes understand that they have to be fit for purpose, therefore they have to engage in specific and deliberate training during preparation for competition. Changes occur in the human body in response to specific training strategies, allowing athletes to become bigger, faster […]

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Synchronising of Training & Nutrition – Part 3

The Basics: High-Intensity training goals and fuel utlilization Energy is metabolised from the three macronutrients namely, carbohydrates, fats and protein. As explained in part 1 (click here) these macronutrients provide energy simultaneously via the aerobic and anaerobic system.  However, the degree to which fats and carbohydrates are metabolised for energy is dependent on the intensity […]

CONTINUE READING Synchronising of Training & Nutrition – Part 3 3 min read
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PVM Recommendations for Optimal Immediate Recovery

Exercise and training are important to improve general health and athletic performance. Professional athletes understand that they must be fit for purpose, therefore they have to engage in specific and deliberate training during preparation for competition. Changes occur in the human body in response to specific training stimuli, allowing athletes to improve and to become […]

CONTINUE READING PVM Recommendations for Optimal Immediate Recovery 3 min read

Optimal hydration and fluid requirements for endurance athletes

For decades a fear of dehydration has been incorrectly perpetuated especially amongst endurance athletes. Recommendations such as “100% fluid replacement” and “drink the maximum amount that can be tolerated” is still believed. Get the facts here…

CONTINUE READING Optimal hydration and fluid requirements for endurance athletes 6 min read
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Synchronising of Training and Nutrition – Part 2

The Basics: Endurance training goals & fuel utilization Energy is metabolised from the three macronutrients namely, carbohydrates, fats and protein. As explained in part 1 (click here) these macronutrients provide energy simultaneously via the aerobic and anaerobic system.  However, the degree to which fats and carbohydrates are metabolised for energy is dependent on the intensity […]

CONTINUE READING Synchronising of Training and Nutrition – Part 2 3 min read
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