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Jacquie Mannhard’s 100-Mile Fueling Playbook: Carb Strategy, Gut Troubles, Recovery & Mental ToughnessJacquie Mannhard’s 100-Mile Fueling Playbook: Carb Strategy, Gut Troubles, Recovery & Mental Toughness

Jacquie Mannhard’s 100-Mile Fueling Playbook: Carb Strategy, Gut Troubles, Recovery & Mental Toughness

Back to the Start Line: Dani Moreno’s Road to Broken ArrowBack to the Start Line: Dani Moreno’s Road to Broken Arrow

Back to the Start Line: Dani Moreno’s Road to Broken Arrow

From Course Records to DNFs: Adam Kimble Talks Lessons & Strategies in UltrarunningFrom Course Records to DNFs: Adam Kimble Talks Lessons & Strategies in Ultrarunning

From Course Records to DNFs: Adam Kimble Talks Lessons & Strategies in Ultrarunning

Resilience in Motion: Hillary Allen on Injury, Recovery & the Mental Game of HealingResilience in Motion: Hillary Allen on Injury, Recovery & the Mental Game of Healing

Resilience in Motion: Hillary Allen on Injury, Recovery & the Mental Game of Healing

Tim Tollefson Talks Ultra Durability, Race Directing, and the Power of CommunityTim Tollefson Talks Ultra Durability, Race Directing, and the Power of Community

Tim Tollefson Talks Ultra Durability, Race Directing, and the Power of Community

Pushing Limits: Inside a Landmark Study on Female Ultra Endurance AthletesPushing Limits: Inside a Landmark Study on Female Ultra Endurance Athletes

Pushing Limits: Inside a Landmark Study on Female Ultra Endurance Athletes

From Boston to Leadville: Adrian MacDonald Shares Strategies for Altitude, Fueling & Ultramarathon SuccessFrom Boston to Leadville: Adrian MacDonald Shares Strategies for Altitude, Fueling & Ultramarathon Success

From Boston to Leadville: Adrian MacDonald Shares Strategies for Altitude, Fueling & Ultramarathon Success

Crushing the Triple Crown of 200s: Manu Vilaseca’s Blueprint for Recovery, Real Food & Relentless MindsetCrushing the Triple Crown of 200s: Manu Vilaseca’s Blueprint for Recovery, Real Food & Relentless Mindset

Crushing the Triple Crown of 200s: Manu Vilaseca’s Blueprint for Recovery, Real Food & Relentless Mindset

Ultra Fuel: Lydia Oldham on 650km FKTs, The Speed Project, & Why Carbs Are KeyUltra Fuel: Lydia Oldham on 650km FKTs, The Speed Project, & Why Carbs Are Key

Ultra Fuel: Lydia Oldham on 650km FKTs, The Speed Project, & Why Carbs Are Key

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In episode #202 @KylaChannell talks with elite row In episode #202 @KylaChannell talks with elite rower @EllaCossill about what professional rowing actually demands, breaking down how she fuels 6,000 to 8,000 calories a day, why rowing culture pushes performance over thinness, and how she times carbs, caffeine, and bicarbonate around racing.⁠
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Comment POD for a link to the full episode.
The list of supplements with strong evidence for e The list of supplements with strong evidence for endurance athletes is short. Six, by the Australian Institute of Sport's ranking. 💊⁠
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Caffeine, creatine, nitrate, beta-alanine, sodium bicarbonate and glycerol. Even these aren't for everyone: bicarb is for short, hard efforts, beta-alanine helps 1–4 minute surges, and glycerol is a hot-race tool.⁠
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Before you add anything: make sure it's third-party tested (Informed Sport or NSF Certified for Sport), try it in training, and get your daily fueling right first. No supplement fixes a fueling gap.⁠
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Which one are you curious about? Tell me below. Comment READY to work with us 1:1.⁠
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📚 References in the first comment.⁠
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#supplements #endurancenutrition #creatine #caffeine #beetroot #sportsnutrition #gravelcycling #ultrarunning
One of you wrote: "We need us older ladies studied One of you wrote: "We need us older ladies studied too!" You're right. This one's for you. 💪⁠
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Only about 6% of sports science studies include only women, and far fewer look at women over 40. So here's what we know, and where we're still working it out.⁠
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Protein needs go up as muscle becomes less responsive. Carbs still fuel your hard sessions, and under-fueling raises RED-S risk at any age. And bone loss speeds up through the menopause transition, so lifting, impact, calcium and vitamin D matter more than ever.⁠
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Track how you respond, and adjust. That's what we do with every athlete in this stage.⁠
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Comment READY to build your plan with us 1:1.⁠
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📚 References in the first comment.⁠
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#perimenopause #femaleathlete #masterathlete #endurancenutrition #womenwhoride #runnersover40 #sportsnutrition
Two humans. No sleep. Same old fueling plan? 🍼⁠ ⁠ Two humans. No sleep. Same old fueling plan? 🍼⁠
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@sarahsturmy races gravel and mountain bikes at the pro level. Right now she's in the fourth trimester. Her words on the image say it better than I can.⁠
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Here's what the numbers look like.⁠
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📊 Breastfeeding raises daily energy needs by about 330 calories in the first 6 months, and about 400 in months 6 to 12 (Dietary Guidelines for Americans 2020 to 2025).⁠
💧 Total water needs rise to about 3.8 liters a day while breastfeeding (IOM 2005). That counts water from food too.⁠
🚴 Those numbers are for non-athletes. Add training back in and the gap gets big, fast.⁠
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⚠️ So here's the trap. You're tired. Your appetite is all over the place. You want your body back. Undereating feels like a plan. It's not. Low energy availability is linked to impaired recovery, mood, and bone health (Mountjoy et al. 2023). A new mom returning to training is right in that risk zone.⁠
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✅ What we focus on with postpartum athletes:⁠
🔹 Eat on a schedule, not on hunger cues that sleep loss has scrambled⁠
🔹 Protein at every feed (yours, not just the baby's)⁠
🔹 A water bottle everywhere you nurse⁠
🔹 Fuel every ride once training comes back, even the "easy" ones⁠
🔹 Labs. Ferritin is often low after birth. Check it, don't guess.⁠
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Your body just did the hardest endurance event there is. Fuel it like one.⁠
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💬 Comment READY to work with us 1:1 on a return to racing plan built around your body right now.⁠
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📚 References⁠
USDA & HHS. (2020). Dietary Guidelines for Americans, 2020-2025, Table 5-2.⁠
IOM. (2005). DRIs for Water, Potassium, Sodium, Chloride, and Sulfate.⁠
Mountjoy M, et al. (2023). Br J Sports Med, 57(17), 1073-1097. PMID 37752011⁠
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#postpartumathlete #fourthtrimester #postpartumfitness #breastfeedingathlete #momathlete #womenwhoride #womenscycling #femaleathlete #REDS #underfueling #sportsnutrition #endurancenutrition #gravelcycling #mtb #ultrarunning #fuelforperformance #enduranceathlete #nutritionalrevolution
The night-before pasta party is tradition. It's al The night-before pasta party is tradition. It's also about 24 hours too late. 🍝⁠
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Topping up glycogen takes roughly 36–48 hours of high-carb eating. For races over 90 minutes, that means about 10–12 g of carbs per kg of body weight per day, for the two days before.⁠
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Lower fiber and lower fat makes that volume possible without feeling stuffed. And test it before a training race first.⁠
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Comment FUEL and I'll send you our race fueling guide.⁠
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📚 References in the first comment.⁠
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#carbloading #racedaynutrition #endurancenutrition #gravelcycling #marathontraining #ultrarunning #triathlon
There's no single "right" number of carbs per hour There's no single "right" number of carbs per hour. It depends on how long you're out there.⁠
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Under 45 minutes, you don't need any. Between 1 and 2 hours, up to 30 g/hr. 2 to 3 hours, up to 60. Past about 2.5 hours, well-trained guts can handle up to 90 g/hr, but only with a glucose + fructose mix and practice.⁠
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The mistake I see most: athletes jump straight to 90 on race day because a pro does it. Your gut needs training too. Add about 10 g/hr each week on long sessions and see how you feel.⁠
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Save this for your next race plan, and send it to the friend who still races on one gel.⁠
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Comment FUEL and we'll send you our race fueling guide.⁠
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📚 References in the first comment.⁠
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#endurancenutrition #racefueling #carbsperhour #gravelcycling #ultrarunning #triathlontraining #marathontraining #sportsnutrition
You asked, so here's part 2. 🍌⁠ ⁠ The 8–12 g/kg ca You asked, so here's part 2. 🍌⁠
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The 8–12 g/kg carb range is for athletes training 4–5 hours a day. Most of you need far less on a normal day.⁠
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The window that matters most: the first 4 hours after a hard effort when you're going again within 8 hours. That's when we push about 1–1.2 g/kg of carbs every hour. Real food works. So does a smoothie.⁠
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If your next hard session is 2 days away, your normal meals will get you there.⁠
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Comment RECOVER and I'll send you our recovery guide for back-to-back race days.⁠
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📚 Refs: Thomas, Erdman & Burke 2016, Med Sci Sports Exerc; Burke et al. 2011, J Sports Sci; Gonzalez, Fuchs et al. 2017, Nutrients; Fuchs, Gonzalez & van Loon 2019, J Physiol.⁠
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#recoverynutrition #endurancenutrition #glycogen #gravelcycling #ultrarunning #triathlon #sportsnutrition
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