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metabolism

How much walking can promote fat burning?

How much walking can promote fat burning?

Is it possible to boost your metabolism?

Can you boost your metabolism?

Can you boost your metabolism?

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The best carb dose wasn't 150 g/hr.⁠ ⁠ 🔬 A new stu

The best carb dose wasn't 150 g/hr.⁠
⁠
🔬 A new study from Liverpool John Moores tested 4 carb doses in trained cyclists. Louise Burke and Trent Stellingwerff are on the author list.⁠
⁠
🚴 Here's the setup. 8 trained men rode for 3 hours. Then they did a hard effort until they couldn't hold it. Each trial used 10, 90, 120 or 150 g of carbs per hour.⁠
⁠
📊 What they found:⁠
⁠
✅ Best performance landed at 107 g/hr. The likely range was 92 to 122 g/hr.⁠
⁠
❌ 150 g/hr did not burn more total carbs than 120. Both sat at 2.6 g per minute. Past a point, more in the bottle doesn't mean more fuel burned.⁠
⁠
🛑 10 g/hr was a disaster. Riders quit about 23 minutes sooner than on 90 or 120 g/hr.⁠
⁠
⚠️ The part nobody will post: the riders varied a lot in how much carb they absorbed. So 107 is an average, not your prescription. And only men were tested. Women need their own data, so don't copy a male protocol and call it done.⁠
⁠
🔥 The takeaway for your A-race? If you're still under 90 g/hr, that is the real problem. Not whether 150 is the new 120.⁠
⁠
💬 Comment RACE and we'll send you the free Carbs for Racing Guide.⁠
⁠
Martyn HJ, Gonzalez JT, Stellingwerff T, Burke LM, Owens DJ, Pugh JN, Morton JP. Med Sci Sports Exerc. 2026. doi:10.1249/MSS.0000000000004176⁠
⁠
#gravelcycling #unbound #sbtgrvl #leadville100 #endurancenutrition #sportsnutrition #cyclingnutrition #carbloading #fuelingstrategy #racenutrition #gravelbike #ultracycling #enduranceathlete #cyclingtraining #sportsscience #exercisephysiology #highcarb #bonk #nutritionalrevolution

🔊 NEW PODCAST 🔊 pro off-road cyclist @sarahwlange

🔊 NEW PODCAST 🔊 pro off-road cyclist @sarahwlange reflects on her best Grand Prix season to date, finishing sixth overall while balancing racing, training, and a 30-hour work week. She discusses how she became more tactical in races and gradually increased her on-bike carbohydrate intake while managing digestive issues. The conversation also covers race-day hydration, caffeine, nutrition routines, off-season training, and the support that helps her compete as a privateer.⁠
⁠
Comment POD for a link to the full episode!

The best energy gel is not a brand. It is a ratio,

A few of the things I’m grabbing from @wholefoods

A few of the things I’m grabbing from @wholefoods today as a sports nutritionist 🛒👇

🐟 Tinned fish: omega-3s + vitamin D

🥣 Greek yogurt: protein + probiotics

🌾 Granola: quick carbs to fuel training

🌶️ Kimchi: gut + immune health, anti-inflammatory

🥬 Sauerkraut: more probiotics for your gut

🍝 Gluten-free pasta: carbs to refuel

🥝 Kiwis + tomato sauce: vitamin C for immune health

Fermented foods are one of the easiest ways to support your gut while training hard. What’s a non-negotiable in YOUR cart? Tell me below 👇

📌 Save this for your next grocery run

#sportsnutrition #endurancenutrition #guthealth #fuelyourtraining #groceryhaul

Race season is winding down, which means shred sea

Race season is winding down, which means shred season is loading in your feed. Before you cut your calories in half and go keto for the winter, read this week's blog post: the 5 offseason nutrition mistakes we see every single year, what the research actually says, and what to do instead.

Spoiler: in one of the most important studies in our field, elite athletes who went keto for 3.5 weeks became spectacular fat burners AND got worse at racing. The offseason is for building, not shrinking.

Full post is live on the blog. Link in bio.

#sportsnutrition #endurancenutrition #offseason #offseasontraining #cyclocross #marathontraining #guttraining #fuelyourperformance

How long before an all-gas effort do elite rowers

How long before an all-gas effort do elite rowers take sodium bicarb? We spoke with @ellacossill about what her team found worked for them after testing. Have you tried bicarb?⁠
⁠
Comment POD for a link to the full episode.⁠

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.⁠
⁠
Comment POD for a link to the full episode.

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