The Journal
Research-informed perspectives on nutrition, training adaptation, and the science behind endurance performance.
All articles
Choose a carb-per-hour target you can actually train: 60, 90 or up to 120 g/h for runners, with gut-training steps, bottle-first execution, and half and marathon application.
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Rotating two or more pairs of running shoes is one of the few gear decisions with real research behind it. Why it works, and what to look for in each shoe.
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Loading gets you to the same place faster, not to a better place. Here is the protocol, the water weight trade-off, and how to decide which route suits your training year.
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Creatine timing is the most over-discussed part of taking creatine. Here is what actually moves the needle, and the one week of the year you should not start it.
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Runners have treated creatine as a gym supplement that would only make them heavy. The research says something more specific, and more useful.
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Realistic per-hour carb targets by ride profile, the physiology behind the 90-120g/hr ceiling, and a rehearseable protocol for long rides.
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Realistic per-hour carb targets by marathon finish time, why the run caps intake lower than the bike, and a rehearseable protocol.
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Realistic per-hour carb and sodium targets across an Ironman swim, bike and marathon, and the fuel plan that survives 10 to 14 hours.
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The difference between isotonic, hypotonic, and hypertonic sports drinks, and how to choose the right concentration for your session.
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Who should carb load for HYROX, who does not need to, and the exact 48-hour meal plan to maximise glycogen without GI risk.
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Sodium content, dual-carb formulation, isotonic absorption - what HYROX actually demands from an electrolyte drink, and why most products fall short.
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Sub-60, 60–90, or 90+ minutes - different races, different fuel plans. The exact framework for your finish time.
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The science and the logistics of gels vs drink mix. Absorption ceilings, GI distress, and what works for events over 60 minutes.
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Sweat sodium losses vary 10-fold between athletes. Most sports drinks replace 20% of what you lose. Here is the science on getting the numbers right.
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Five evidence-based criteria that separate a fuel that genuinely supports endurance performance from one that just looks the part on a shelf.
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Dual-carb, high-sodium endurance fuel built for long runs, marathons, and ultra events. Science-backed and GI-friendly.
Read articleThe definitive HYROX nutrition blueprint. What to eat before, during, and after - backed by peer-reviewed sports science, broken down by finish time.
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Dual-carb is not a buzzword. It is the most replicated finding in applied endurance nutrition. Here is the intestinal transporter science, explained clearly.
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Plasma volume expansion is one of the earliest and most impactful adaptations to endurance training. Understanding why it matters can change how you approach hydration and heat preparation.
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Stomach issues during racing are rarely about your gut. They are usually about the concentration of what you are drinking. Osmolality explains why.
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Your gut is trainable. Progressive carbohydrate exposure during training can improve absorption and eliminate the GI issues that derail race-day fueling.
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You roll hard. First two rounds feel sharp. Then your forearms turn to concrete. Maybe the issue isn't conditioning. Maybe you're underfuelled.
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You trained for months. Don't sabotage it with random fibre and panic salt tablets. Race week demands precision.
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You don't hit the wall 24 hours into field training. You hit it 12 hours earlier, when glycogen dropped and hydration slipped.
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You crushed yesterday's session. Power numbers solid. Today? Flat. That didn't start this morning. It started when you finished yesterday.
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A practical, evidence-based method for measuring your own sweat rate - and why individual data beats generic hydration advice every time.
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Understanding why concentration, not just quantity, determines whether your fuel works with your gut or against it during endurance exercise.
Read articleCorrecting one of endurance sport's most persistent misconceptions - and explaining what actually limits high-intensity efforts.
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Understanding why endurance adaptation depends on what happens between sessions - and why a structured approach to preparation, execution, and recovery matters.
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Examining individual sodium variability, sweat rate differences, and what current research suggests about electrolyte replacement during prolonged exercise.
Read articleAn evidence-based overview of how dual-source carbohydrate systems are understood in endurance science, including the role of multiple transportable carbohydrates.
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Most endurance athletes are ignoring the most researched supplement in sports science. Here's why that's a mistake, and what the science actually says about creatine for people who go long.
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