Sports nutrition guides
In-depth guides on specific race-day nutrition strategies. Each backed by Q1/Q2 papers with clickable DOI.
Complete guide
Carb loading
1, 3 and 7 day protocols. How many g/kg/day, top foods, common myths and 3-day plan for 70 kg.
Complete guide
Gut training
6-week protocol to tolerate 90 g/h of carbs in race without cramps. Week-by-week table, glucose:fructose ratio and 12 Q1 papers backing the science.
Complete guide
Women in endurance
From the menstrual cycle to menopause: RED-S, iron, hydration, protein, peri-menopause, creatine and MHT. 23 Q1/Q2 papers and per-phase recommendations.
Coming soon: at-home sweat test, heat acclimation, periodised caffeine.