Carbohydrate
2 articles
NutritionSeptember 14, 2026 · 10 MIN
Marathon Carb Loading for Female Athletes: Adjusted Protocols
Standard carb loading protocols prescribing 10–12 g/kg of carbohydrate were developed almost entirely from male-only research. Female athletes face unique challenges from estrogen's effect on glycogen storage and luteal phase hormonal shifts — an adjusted protocol of 8–10 g/kg over 36–48 hours delivers better results with fewer GI issues.
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NutritionSeptember 12, 2026 · 9 MIN
Fueling Ultra-Distance Cycling: Nutrition for 200km+ Rides
Ultra-distance cycling beyond 200km demands 4,000-6,000 kcal and carbohydrate intakes of 80-120g per hour to sustain power output. This guide covers the complete fueling strategy — from gastric emptying optimization to caffeine timing — for rides lasting 8-12 hours.
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