The best running clothes for summer
When temperatures rise, many runners ask themselves the same question: Is it better to train in short sleeves or long sleeves when it's hot? While it may seem like a matter of aesthetics or comfort...
Avoid stopping to pee on long runs: how to hydrate without losing performance
Reducing fluid intake is not the solution to avoid stopping to urinate on long runs; the key is to optimize intake timing, avoid overhydration, and use enough sodium to improve absorption and reduc...
Energy gels and bars: Gels or gummies for better performance?
The choice between gels and gummies depends not only on taste, but also on intensity, duration, climate, and digestive tolerance: gels usually offer faster absorption, higher concentration, and bet...
How to choose the right energy gel
Energy gels are useful for intense or over 60-minute workouts because they provide fast-absorbing carbohydrates, but their effectiveness depends on choosing the right formula and using them with an...
Best carbohydrate for marathon
The article explains that the best carbohydrate for a marathon is not an isolated one, but a strategic combination that provides high energy per hour without compromising digestive tolerance.It hig...
How to plan your nutrition for a triathlon without making the most common mistakes
If there's one sport where nutritional strategy makes all the difference, it's triathlon. Not only do you have to complete three consecutive disciplines, but you also have to manage your energy, fl...
For years, lactose has been one of the least considered carbohydrates in sports nutrition. Its presence in dairy products and the high prevalence of intolerance have led many athletes to directly a...
Hydration tips for summer sports
Practicing sports in the summer requires more attention to hydration. Heat, humidity, and increased sweating cause the body to lose more water and electrolytes, especially during long training sess...
How to take energy gels for running: when, how much, and how to use them correctly
Knowing how to take a gel for running is key to avoiding energy dips, digestive discomfort, and nutritional errors during a race. Energy gels can be a very useful tool in running, especially in hal...
Pre-workout breakfast for cyclists
What to eat for breakfast before a long cycling ride Knowing what to eat for breakfast before a long cycling ride can make the difference between maintaining stable watts for hours or suffering a s...
Choosing energy gels by temperature
Choosing the right energy gels based on temperature is not just a matter of taste or texture. Temperature and humidity directly modify body physiology, sweat rate, sodium loss, and digestive tolera...
Relevance and functions of mineral salts in summer
In summer, you not only sweat more, you also lose more electrolytes. And that has consequences. Premature fatigue, cramps, decreased performance... Many athletes attribute these to the heat, but th...
Tart Cherry, the benefits according to science
Does tart cherry really work or is it just marketing? Montmorency tart cherry has solid scientific evidence for muscle recovery, DOMS reduction, and improved sleep. But there's a specific use that ...
Choose the isotonic drink you need
Choosing the right sports drink can make the difference between maintaining performance and finishing a workout feeling fatigued, dehydrated, or lacking energy. However, not all options serve the s...
The perfect gear for your next marathon
When preparing for a marathon, most runners think about mileage, gels, and target paces. However, marathon running apparel can have a direct impact on performance, especially when temperatures rise.
Tips for running in summer and avoiding dehydration
Running in summer elevates your heart rate and accelerates fatigue, making water alone insufficient. To avoid compromising your performance or suffering dehydration, it is vital to anticipate flui...
Half-Marathon Supplements: Nutrition Strategy to Improve Your 21K Time
Preparing for a half marathon demands much more than just logging miles: if you don't replenish glycogen and fluids during the effort, fatigue will slow you down before you reach the finish line. ...
The marathon wall: Why it happens and how to avoid it
Afraid of hitting the dreaded "wall" in your next marathon? That sudden energy drop around kilometer 30 isn't inevitable. Discover exactly what happens in your body and learn the nutrition and tra...
Excessive sweating during exercise: Tips for controlling it
Do you feel like you sweat much more than others when you train? Excessive sweating can ruin your performance if you don't know how to replenish key minerals. Discover what's really happening to y...
Race aid stations: A strategy to avoid relying solely on the organizers
Don't leave your performance to chance. Discover how to plan a strategic and personalized fueling strategy that allows you to maintain energy, optimize electrolytes, and avoid digestive problems.
Hydration tips during a race: How to avoid dehydration in your next race
Optimize your hydration during your run: learn how to calculate your sweat rate and design a personalized electrolyte strategy to avoid cramps and maintain your power from start to finish.
Essential micronutrients to improve your endurance and recovery in endurance sports
Macronutrients and micronutrients are key for athletes to achieve optimal performance and efficient recovery, especially in endurance sports. Beyond calories and macronutrients, these compounds wo...
The anabolic window: What it is, how long it lasts, and what science says
The anabolic window is one of the most talked-about concepts in sports nutrition and post-workout recovery. But… is there really a “magic window” after training where everything you eat is better ...
The 4 benefits of effective muscle recovery: Why is it essential for your progress?
In this post we explain the 4 benefits of effective muscle recovery, the most effective techniques and what nutritional composition you need for your body to regenerate optimally.
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