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.
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.
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.
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).
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.
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%.
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.
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.
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.
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.
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.
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.
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.
Pre-Ride Cycling Breakfast: The Principles Every Cyclist Should Know
What should you eat before a bike ride? Carbs, timing, hydration: the key principles of a cyclist’s breakfast to ride without bonking. Slug: /cycling-breakfast-before-ride Main keyword: cycling breakfast before ride Language: en
Pre-Race Dinner for Endurance: Principles to Get It Right
Your pre-race dinner can ruin your race. Carbs, digestion, timing, hydration: the key principles to arrive calm and ready at the start line.
Cycling Recovery Nutrition: The Complete Guide After Your Ride
Metabolic window, carbs, protein, hydration: the essential nutrition principles for cycling recovery after every ride to keep progressing.
Triathlon Race Week Nutrition: The Complete Guide
Triathlon nutrition: key principles for your race week. Carb loading, hydration, pre-race meal — everything you need to perform on race day.
Pre-Evening Training Snack: What to Eat Before Your Workout
What to eat before an evening workout? Key principles for an effective pre-training snack: timing, glycemic index and food categories.
Half Marathon Nutrition: Essential Principles Before, During, and After the Race
What to eat before, during, and after a half marathon? The key nutrition principles to nail your race without hitting the wall. Slug: /half-marathon-nutrition Main keyword: half marathon nutrition Language: en
Marathon Week Meal Plan: The Complete Guide to Carb Loading
How to structure your meal plan the week before a marathon? Carb loading, foods, hydration: the essential principles. Slug: /marathon-week-meal-plan Main keyword: marathon week meal plan Language: en