Energy Balance and Nutrition Strategies for an Ironman
The popularity of ultra-endurance triathlon races (3,8 km swimming, 180 km biking, and 42,2 km running) has increased since the first Ironman was held in 1978.
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Carbohydrate Loading Before Competition
How reducing training load and increasing carbohydrate intake before competition can replenish glycogen without a preceding depletion phase.
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Energy Demands During an Ironman
Ironman races represent an extreme effort for triathletes. The physiological stress and energy demands depend on the athletes' level, varying drama...
Read moreAthletes: Monitor Your Immune Function
Engaging in moderate physical exercise provides, in the long term, benefits for the immune system. That is, maintaining an active life will improve...
Read moreHow to Assess Fitness Without an Exercise Test
During the season it is necessary to evaluate our performance in order to determine if we are achieving the expected benefits from training. In add...
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Energy Balance and Hydration During an Ironman
Energy intake, expenditure and hydration during Ironman events, highlighting the large energy deficit and fluid losses athletes may experience.
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Exercise as Medicine: Preserving Muscle and Strength
How lifelong exercise may help older adults preserve muscle mass and strength, based on research comparing master athletes across different ages.
Read moreNutrition Strategies to Maximize Glycogen Before Competition
How to replenish glycogen before competition, including post-exercise carbohydrate timing, carbohydrate loading, glycemic index and recovery strate...
Read morePOLARIZED, PYRAMIDAL OR THRESHOLD TRAINING: WHICH PERIODIZATION MODEL DELIVERS THE GREATEST BENEFITS?
Evidence suggests that pyramidal and especially polarized training may improve endurance performance more effectively than threshold-focused training.
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Protein Before Sleep?
Consuming protein before sleep after resistance training may be an effective strategy for increasing strength and muscle mass.
Read moreBenefits of Strength Training for Endurance Performance
Performance in endurance sports depends on a complex relationship of physiological and biomechanical factors that make training high-performance at...
Read moreLosing Weight Without Losing Muscle: Protein During Low-Calorie Diets
Higher protein intake during a calorie deficit can help athletes reduce body fat while preserving or even increasing lean mass.
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