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.
How to prepare for a half marathon?
Nutrition in an event like a half marathon is crucial, the athlete has to take this into account when facing a half marathon and use sports nutrition products correctly.
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...
Tips on pre-hydration preparation for any type of competition in hot and humid conditions.
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...
Within the term nutritional training, we find different methods to optimize sports performance, such as the periodization of nutrients.
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...
Oral health is more important than you think for your quality of life as an athlete. We're not just talking about oral pathologies and complications, but how it directly affects your overall well-b...
Various strategies such as cold water immersion, active recovery, compression garments, massage, and electrical stimulation are currently being used to improve athlete recovery. However, muscle gly...
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...
A major challenge in multi-stage races, such as Grand V cycling tours and the Marathon des Sables, is maintaining adequate carbohydrate availability. This is because we quickly deplete carbohydrate...
Triglycerides and improved oxygen transport
VO2 max shows limited improvement. However, other related variables such as ventilatory efficiency and, therefore, energy efficiency, or the capacity for energy production through oxidation, have s...
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...
Ketogenic diet and metabolic flexibility
The quintessential pseudoscience diet, supported primarily by a 1980s study involving Alaskan Malamute dogs and horses.
Dehydration is very common and can affect performance. Overhydration, although less common, can be a much more serious problem. Knowing how to hydrate properly will help you achieve peak performanc...
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.
Maximum tolerable concentration in a carbohydrate drink
Using powdered carbohydrates is an optimal strategy for improving performance per unit of time. It allows us to pack a high amount of carbohydrates into a small space. But this doesn't serve as an ...
The importance of the ratio in the recovery
Currently, no brand on the market differentiates between recovery with fast- or slow-assimilating carbohydrates. Current scientific evidence supports a 2:1 ratio when it comes to recovery.
Examples of nutrition and post-recovery after periods of sports hiatus
Back to routine, we give you examples of healthy diets to get back to the initial state and return to training
The detox diet is a surefire way to endanger your health. We'll tell you what you should do if you want to cleanse your liver.
How do we improve our energy levels? We'll give you the keys to improving your metabolic efficiency and becoming a better athlete.
Analysis of minimum water requirements during the winter season