Kate Waugh and Heat Acclimatization Nutrition for IRONMAN Triathlon
Heat Acclimatization for Triathlon: Preparing Your Body for the Heat Like a Pro Definition: Heat acclimatization refers to the set of physiological adaptations induced by repeated exposure to hot conditions over 10 to 14 days. These adaptations include a 10-12%...
Polyphenols and Endurance Recovery: Quercetin, Resveratrol and Blueberry for Cyclists and Runners
Polyphenols and Endurance Recovery: What the Science Says in 2026 Polyphenols are bioactive plant-derived molecules encompassing more than 8,000 distinct chemical structures. Their core mechanism in sports recovery is twofold: they neutralize free radicals generated...
R-Alpha-Lipoic Acid: The Mitochondrial Antioxidant for Endurance Athletes
R-ALA vs RS-ALA: Why the Form Really Matters Definition: R-alpha-lipoic acid (R-ALA) is the naturally occurring and biologically active form of alpha-lipoic acid, an organosulfur compound synthesized in the mitochondria. Unlike the racemic RS-ALA mixture sold in bulk...
Blandine L’Hirondel: The Trail Nutrition Strategy Behind Her UTMB 2026 Victory
UTMB 2026: The Absolute Benchmark of Ultra-Distance Trail Running Definition: The UTMB (Ultra-Trail du Mont-Blanc) is the world's most iconic trail ultra. The 2026 edition, held on August 30 in Chamonix, covered 174 km around the Mont-Blanc massif with 9,700 m of...
Gut Microbiome and Endurance Performance: What Your Gut Says About Recovery
The Gut Microbiome: Your Secret Ally for Endurance Performance Definition: The gut microbiome refers to the entire community of micro-organisms — bacteria, viruses, fungi, and archaea — that inhabit your digestive tract. In the human body, there are approximately 100...
Courtney Dauwalter and Isomaltulose: The Slow Carb Changing Ultra-Endurance Fueling
Isomaltulose (Palatinose) has a glycaemic index of 32, versus 105 for pure glucose. 2025 study on 9 ultra-endurance athletes: more stable blood glucose, higher fat oxidation, identical performance. The carb Courtney Dauwalter was waiting for.
Tove Alexandersson: Altitude Nutrition, Altitude Anorexia and Fueling Strategy in the Mountains
Above 1500m, your appetite shuts down while your energy needs jump 15-20%. Tove Alexandersson, n°1 world trail ITRA 2026, knows this trap better than anyone. The fueling protocol for mountain passes and UTMB.
Kat Matthews and the Glucose Sensor: The New Tool for Endurance Triathletes
The continuous glucose monitor (CGM) is leaving diabetics behind to land on the arms of triathletes. What Kat Matthews sees during an Ironman and how you can optimise your fueling with this data.
Train Low, Race High: The Carbohydrate Periodisation Strategy That Improves Running Economy
What if training with low carbs made your body more efficient on race day? 2026 study: carbohydrate periodisation improves running economy without sacrificing performance. The 8-week protocol.
Kristian Blummenfelt’s Whey Protocol: Protein Recovery for Endurance Triathletes
Whey isn’t just for bodybuilders. For triathletes and endurance runners, 20g post-effort triggers protein synthesis without weighing down recovery. Kristian Blummenfelt’s protocol adapted for everyone.
Recovery Nutrition in 24h Between Two Endurance Training Sessions
Double training day, intensive camp, training block: when you only have 24 hours between sessions, every meal counts. Here is the express recovery protocol to restart glycogen, proteins and inflammation.
Kilian Jornet: Trail Nutrition in Summer Heat — Adapt Your Fueling Strategy for UTMB
When temperatures exceed 25°C on the trails, digestion slows and gels become hard to tolerate. Discover Kilian Jornet’s fueling strategy and adapt it to your next UTMB or summer trail race.
Vegetarian Diet for Endurance Athletes: Marathon, Cycling, Triathlon Without Deficiencies
Vegetarian and endurance athlete: it’s possible at a high level if you master the 4 classic pitfalls (iron, B12, creatine, complete proteins). Practical plan by discipline.
Jonas Vingegaard: Carb Loading for Marathon and Trail — 2026 Protocol
Jonas Vingegaard prepares for the 2026 Tour de France with rigorous carb loading. Discover how to adapt this pro cycling protocol to your next marathon or trail race.
Sifan Hassan: Iron Deficiency in Endurance Athletes — Ferritin, Fatigue and Nutrition
Sifan Hassan, triple medalist at the Paris 2024 Olympics, monitors her ferritin as a performance indicator. Discover how to detect iron deficiency before it ruins your season.
Ashwagandha for Endurance Athletes: VO2max, Cortisol and Recovery with Kristian Blummenfelt
+3 ml/kg/min VO2max, -27% cortisol: recent studies confirm ashwagandha’s benefits for endurance athletes. Protocol, dosage, KSM-66 extract.
Cycling Fueling in Summer Heat: Adapting Carbs and Timing
Slowed digestion, poorly tolerated gels: heat disrupts your fueling. Here’s how to adapt your carb intake, forms and timing to ride strong at 30°C.
Homemade Isotonic Drink: Recipes for Cycling and Trail Running
Water, maltodextrin, fructose, salt: the exact formulas for your training drink based on duration and heat. Cheaper and just as effective as commercial options.
Magnesium Bisglycinate for Endurance Athletes: Cramps, Sleep and Recovery
Cramps, fatigue, disrupted sleep after training: magnesium bisglycinate addresses all three. Dose, timing and forms to avoid for endurance athletes.
Beetroot Juice Before a Race: The Right Protocol and Dosage
Timing, dose, and form (shot, juice, powder): everything endurance athletes need to know to maximize the nitrate effect of beetroot on race day.
Caffeine Gels in a Marathon: Timing Like Tigist Assefa (and How to Adapt It)
A caffeine gel can save your race finish… or wreck your stomach. Here’s the timing, training tests, and mistakes to avoid.
Wout van Aert and Creatine: What His Classics Profile Tells Cyclists
Creatine isn’t just for bodybuilders. For endurance athletes, it can help with surges and late-race sprints. Here’s when — and when not.
Running a Marathon Without Cups: How to Stay Hydrated (Flask, Belt, Simple Plan)
No cups at your race? No panic. Flask, running belt, drink mix and gels: the checklist to stay hydrated without losing time.
Low-Fiber Diet 48 Hours Before a Marathon: What to Eat (Without Getting It Wrong)
The goal isn’t to eat ‘clean’ — it’s to arrive at the start with a calm digestive system. Here’s what to eat (and avoid) in the 48h before a marathon.
Cordyceps and Endurance: VO2max, Performance and Cycling
Can cordyceps really boost your VO2max? What the science says about this adaptogenic mushroom and its effects on endurance performance.
What to Eat After a Trail Run: Fast 24-Hour Recovery
What to eat after a trail run for fast recovery? Discover the key nutritional windows, priority foods and mistakes to avoid in the 24h post-effort.
Iron Deficiency in Female Endurance Athletes: Signs and Solutions
Iron deficiency in female endurance athletes: recognize the warning signs, understand the causes, and act on your nutrition.
How Tadej Pogačar Prepares His Race Week Nutrition (Carbs, Protein, Lipids)
Find out how Tadej Pogačar structures his carb, protein and fat intake in the week before a long race — and how Ograal builds the same plan, calibrated for you.
What Tadej Pogačar Eats at Paris-Roubaix (And How You Can Do the Same)
Find out how Tadej Pogačar calibrates his carb intake over 5 hours on cobblestones — and how Ograal lets you do the same, at your level.
Carb Loading for Triathlon 70.3: What to Eat the Week Before
Carb loading before a 70.3 triathlon: how to maximize glycogen stores and arrive at the start line in top shape.
Caffeine Before Endurance Race: Timing, Dose and Protocol
Caffeine for endurance: when to take it, optimal dose, and how to avoid side effects before a race or triathlon.
Spirulina for Endurance Athletes: Hayden Wilde’s Recovery Secret
Spirulina boosts VO2max, speeds recovery and reduces inflammation in endurance athletes. Find out how to use it like the world’s best.
Omega-3 for Endurance Athletes: Recovery, Inflammation, Performance
EPA and DHA to reduce muscle soreness, inflammation and improve your recovery after every long training session.
Gels vs Energy Drink: What to Choose for Your Marathon?
Gels, drinks, or a mix — how to choose based on your pace, your gut, and your race-day goals.
Sodium in cycling (heat): how much per litre, and when it actually matters
Clear benchmarks for adjusting your sports drink in hot conditions — without going overboard on salt.
Gut Training: 6-Week Plan to Tolerate 90g/h (Marathon & Gran Fondo)
A progressive plan to train your digestive system, boost carbohydrate absorption, and stop suffering from stomach issues in races.
60 → 90g/h of Carbs: How to Increase Intake Without Stomach Issues
A simple plan to increase your carb intake per hour in training, reduce digestive issues, and nail your fuelling on race day.
Trail 3h Fueling Plan for a Sensitive Stomach (Gels, Puree, Drinks)
Trail 3h with a sensitive stomach: a digestible fueling plan (gels/fruit puree/drink) + simple timing every 20 min and options by elevation gain.
Marathon 4h Fueling Plan: How Often Should You Take Gels?
A simple marathon 4h fueling plan (gel/drink/water timing) + carb-per-hour benchmarks and variants based on your tolerance.
90g Carbs Per Hour: A 4-Week Plan to Train Your Gut (Without Blowing Up)
A 4-week plan to go from 60 to 90g of carbs per hour: progressive overload, hydration, fractionation and field tests.
Stomach Issues with Gels in a Marathon: 5 Causes + Solutions
Energy gels causing stomach problems in a marathon? 5 common causes and 3 more digestible fueling strategies (water, timing, alternatives).
What to Eat Before a Half Marathon: The Complete Guide D-7 to Race Day
Carb loading, pre-race dinner, race morning breakfast: Ingrid’s complete guide to eating right before your half marathon and arriving at 100%.
Trail Running Nutrition: What to Eat Before, During and After
What to eat during a trail run? Gels, solids, proteins, hydration: Ingrid’s key principles to never hit the wall on the trails.
Paris Marathon 2026 Fueling: No Cups — How to Handle It?
The 2026 Paris Marathon bans cups and bottles at aid stations. How to manage your fueling and hydration on race day? Ingrid’s key principles.
Cycling Fueling for Long Rides: What to Eat and When
Gels, bars, solid food: what to eat during a long cycling ride? Ingrid’s key principles to never bonk on long distance.
Recovery Dinner for Endurance Athletes: Optimise Your Night for Better Performance
Eating right after training means recovering overnight. Ingrid’s recovery dinner principles for endurance athletes.
Cyclist Hydration in Summer Heat: Essential Principles to Stay Strong
Cycling in summer heat: water, electrolytes, timing… Ingrid’s hydration principles so you never bonk from dehydration.
Muscle Preservation in Endurance Sports: Key Principles for Cyclists and Runners
How to preserve muscle mass in endurance sports without bulking up? Ingrid’s nutrition principles for cyclists and runners.
Pickle Juice for Cramps: Myth or Real Solution for Endurance Athletes?
Pickle juice really does reduce muscle cramps — but not for the reason you think. Ingrid explains the mechanism and how to use it.
Caffeine Chewing Gum Before a Race: Does It Really Work for Endurance?
Caffeine gum works in 15 minutes. Ingrid explains why it’s the last-minute weapon for endurance athletes and how to use it safely.