Fanté Guides
Designed by qualified athletes and nutritionists to provide you with reliable and practical information. Here you'll find evidence-based tips, routines, and recommendations designed to help you improve your performance, take care of your nutrition, and achieve your goals safely and effectively.
Isotonic, hypotonic and hypertonic drinks
We analyze the different energy drinks and their concentrations to improve our performance.
INFLUENCE OF SCENTS ON THE MICROBIOTA
We analyze the latest scientific advances on flavorings, sweeteners, and additives in sports nutrition.
How to avoid gastrointestinal problems while running
Endurance athletes, such as marathon runners and cyclists, often face gastrointestinal challenges during training and competition. These problems can range from mild discomfort to conditions that s...
Periodization of carbohydrates
Nutrition should be periodized and adapted to support changing individual goals, training levels, and requirements throughout a season and/or training cycle.
Ratio 1:0.8 current scientific evidence
For some time, it was thought that exogenous carbohydrate oxidation rates (intake via gels and all other external foods) would not exceed 60 g/h. However, recent research has shown that exogenous c...
Carbohydrate Loading - Tapering
We often wonder what we should eat in the days before a race to ensure we have greater energy reserves during the race. Indeed, adopting short-term nutritional strategies to prepare for a race is v...
Caffeine is one of the ergonutritional aids with the greatest scientific evidence, which supports its use as an extra aid in performance.
We know that digestive system training is much more than simply ingesting food and liquids during CH. It's actually a method, a tool on which to base any sports nutrition intervention, at least fro...
Gastric emptying is a rate-limiting step in the delivery and absorption of nutrients and fluids in the small intestine. Therefore, the rate at which nutrients empty from the stomach directly affect...
When we exercise, there's a common misconception that fasting will improve our performance, but what we don't realize is that this can be detrimental. We'll share the keys to improving your perform...
To understand the importance of timing CHO intake, it is necessary to understand the two phases of CHO resynthesis. Thus, various studies have indicated that glycogen resynthesis after exercise occ...
Is there a glycogen threshold?
Deliberate training with reduced carbohydrate (CHO) availability to enhance resistance training-induced skeletal muscle metabolic adaptations (i.e., the 'train low, race high' paradigm) is a hot to...
In the hours and days following a workout, you "recover," and your performance capacity returns to normal (and may even improve). The length of this process depends on many factors, including, of c...
Calculating your dehydration rate
Determine your fluid needs during exercise, whether you're running a marathon, competing in a long-distance triathlon, or playing a game of basketball or soccer.
How do we improve our energy levels? We'll give you the keys to improving your metabolic efficiency and becoming a better athlete.