Hydration, Fueling and Performance Advice for Athletes
How to fuel and hydrate during Ramadan
Observing Ramadan means fasting during daylight hours for an entire month. Learn how to plan accordingly to protect your athletic performance during this season...
Should I eat a gel immediately before exercise?
If you've carb-loaded ahead of your big race, do you need to eat a final gel before you take off? We looked into the science of eating immediately before exercise to find out...
How endurance athletes can beat 'flavour fatigue'
What can you do when you get fed up of the taste of the same fueling product during an endurance race? We explain how you can overcome flavour fatigue...
Are runners worse at fueling than cyclists and triathletes?
Mario Fraioli, Andy Blow and Emily Arrell compare and discuss the fueling habits of runners, cyclists and triathletes...
Do endurance athletes need to use iron supplements?
Iron is an important micronutrient and well-worth prioritising, especially if you're an endurance athlete...
Do endurance athletes need to supplement with creatine?
Registered Dietitian Lexi Kelson explains how creatine supplementation works and how endurance athletes can use it...
IRONMAN® vs IRONMAN® 70.3®: Comparing race nutrition strategies
PF&H Sports Scientist Emily Arrell compares the race nutrition strategies of IRONMAN® and IM 70.3® athletes to see how a change in distance impacts fueling approaches...
How much carb do you need to optimise recovery after exercise?
Registered Dietitian Lexi Kelson shares recommendations and a protocol for carbohydrate intake to optimise your recovery after exercise...
Should you be using sodium bicarb for training and racing?
We dive into the scientific literature to explore whether you should be using sodium bicarbonate as part of your fueling strategy for training and racing...
Ketones: A game-changer for endurance athletes?
There's been a growing trend of endurance athletes using ketone drinks to aid performance and recovery. Dr Brianna Stubbs examines the research to see if ketones live up to the hype...
Can you overdose on caffeine?
Whilst caffeine can be a performance enhancer for most people, there can be negative side effects of consuming too much...
Are carbohydrates more important than protein for recovery?
Sports Scientist Abby Coleman explains how to use carbohydrates as part of an effective recovery strategy after exercise...