A new study reveals many endurance athletes under-consume and overestimate their planned carbohydrate intake on race day. Fuel up (and beat the bonk) with these tips from a registered sports dietitian.
Protein might be all the rage, but carbs are still an endurance athlete’s best friend. Yet, new research shows that it’s likely you’re not taking enough on board to maximize recovery.
Spoiler alert: You probably don’t want to race a triathlon with McDonald’s in your special needs bag.
Fuel your races and training with our pick of the most effective sport chews you can buy.
Certain nutrient deficiencies might be dragging you down. Here are the ones to be aware of and the best ways to bring your body battery back to life.
The high-carb revolution is here in endurance sports, and it’s bringing down records. Find everything you need to know about this fueling trend and the sports drink mixes that make it easy for you to go mega-carb for peak performance.
Your hydration choices can make or break your race. Matt Kadey, R.D. rounds up the best sports drinks to swig as you swim-bike-run.
Poor eating after you’ve put in the miles is a recipe for lackluster fitness gains. Optimize your training and boost performance when it matters most with the essentials of recovery nutrition.
Endurance athletes have a bounty of choices when it comes to gels, but formulas and flavors vary greatly. We sucked back dozens to find the ones that can help you stay ahead of the pack.
Looking to fuel up while also reducing your carbon footprint? Sports dietitian Matthew Kadey rounds up the best bars, gels, and chews with sustainability at the forefront.
There are countless varieties of protein powders for endurance athletes - but which ones are the best? We shake them all up in our review of taste, nutritional quality, and more.
New research uncovers calorie and carbohydrate counts in some popular sports nutrition products are coming up short - and secret ingredients are flying under the radar. Registered Dietitian Matthew Kadey explains what that means for your fueling.
Consumption of ultra-processed foods has been linked to a multitude of health concerns - does that mean we should swap out gels and chews for all-natural sports nutrition?
There are plenty of energy bars out there - but which are the best for endurance athletes? A sports dietitian ranks the best bars by taste, nutrition, cost, and more.
Looking to trim food costs? You’re not alone. These Costco staples help athletes eat better and save money at the same time.
Studies show BCAAs can increase muscle growth and reduce soreness. But what exactly are BCAAs, and should you be taking supplements to make you a better athlete?
Some of today’s top endurance athletes are going crazy for baking soda (aka sodium bicarbonate) supplements. But how does sodium bicarbonate work, and what are the downsides for triathletes?
Obsessed with Trader Joe's? So are we. These tried-and-true favorites are more than just tasty go-to snacks and meals - they're bona-fide performance foods for athletes.
It sounds sweet: a natural, no-calorie sweetener that doesn’t spike your blood sugar. But just how healthy is stevia, and can it help you be a better athlete? Here’s what we know so far.
You know it as a bone booster, but there are plenty of other reasons to make sure you are getting enough calcium. Here’s your primer on the essential nutrient.
Whip it good with these smoothie recipes for healthy, energizing, and delicious drinks optimized for the nutritional needs of the endurance athlete.
Not sure what to eat after a workout? Optimize your training and boost performance with these picks from Registered Dietitian Matt Kadey.
You’ve probably seen advertisements for colostrum supplements…well, everywhere. But do they live up to the hype? Registered Dietitian Matt Kadey explains what athletes need to know about colostrum.
Protein powders aren’t just for bodybuilders. Your simple guide to getting the most bang for your buck.
From melatonin to collagen, you can get just about any supplement in gummy form these days. But are they actually worth taking? Registered Dietitian Matt Kadey gets into the squishy science of gummy supplements.
Don't make nutritionist Matthew Kadey's naughty list: After your next sweaty workout, make these five hydration changes to bounce back faster and get more out of your training session.
Understanding fast and slow carbs is the key to modern nutrition and fueling—registered dietitian Matt Kadey reveals why both are crucial for triathletes.
There is no such thing as a magic pill - but when it comes to supplements for triathletes, these five dietitian-approved picks might actually be useful.
Want to stock your shelves to set you up for quick, nutritious meals? Look no further than these nonperishable canned foods that pack a nutrition punch.
You wouldn't wing your nutrition during a race - why are you doing it at dinnertime? Meal planning can help even the busiest triathletes fuel well - our advice, complete with recommended meal plans for triathletes, will show you how.
Use these delicious and (mostly) nutritious recipes from Registered Dietitian Matthew Kadey to make your bars, gels, and chews go further—or just eat up the last of your stash from race season.
Registered dietitian Matthew Kadey explains the most common training and racing nutrition snafus triathletes makes - and how to fix them to unlock new levels of athletic performance.
Your caloric needs are much different during peak training than they are during the off-season. Knowing the energy density of the food you eat makes it easier to adjust your diet to match your exercise output.
While plant-based meats may sound like a no-brainer for your health, athletes need to read the fine print.
From eating after 8 p.m. to swearing off gluten forever, some dietary "rules" for triathletes are more fiction than fact.
Nutrition expert Matthew Kadey, R.D. breaks down everything you need to know about creatine for triathletes: what it is, how it works, the proven and not-so-proven benefits, and the truth on whether the supplements are actually useful.
Nutrition brands are touting the benefits of ingesting collagen, but what does the science say?
Look, we're not going to pretend every long ride or run ends with a homemade smoothie and bowl of superfoods. If you're going to hit up the drive-thru window after your workout, at least choose one of these R.D.-approved options for recovery fuel.
The microorganisms in your gut microbiome can affect how well you train and race. Learn the latest science on the athlete's microbiome, plus ways that you can make it work harder for you.
A registered dietitian shares 10 nutritious foods that won't break the bank.
You may know that you need carbs to perform well, but not always for the reasons you think. Here’s the new science on why going carb-light can actually be hurting your performance.
Packaged energy gels are great, but have you tried making your own? Start with these five DIY recipes for homemade energy gels.
It’s important to tweak your nutrition to keep your training in full gear as temperatures plunge. Here's how to fuel in cold-weather conditions.
Ready to turn up the heat? Defrost with these unconventional warm drink recipes to boost performance before, during, and after your winter workouts.
It's not ideal, but when you're disastrously low on calories mid-ride or mid-run, stopping at a gas station for a snack can bring you back to life. R.D. Matthew Kadey outlines what to eat (and what to avoid).
We don’t care if it makes us basic - we love a good pumpkin spice anything. From nut butter and coffee to sports nutrition and recovery fuel, consider this your complete guide to the flavor of fall.
Nothing against PB+J, but when it comes to sandwich recipes, you can do better. These towers of power are stacked with great flavor and nutrition for fueling your workouts.
You've been training hard, so treat yourself. These nutritionist-approved desserts have what it takes to boost recovery and satisfy every craving. Bonus: They're actually good for you.
The supplement Athletic Greens/AG1 seems to be everywhere in the endurance market these days. Registered Dietitian Matthew Kadey takes a look at "greens powders" for athletes and whether they deliver on their mighty claims.
Some athletes swear by eating less-acidic foods to lower the pH of the blood, saying it improves health and performance. We break down the actual science.
Not all fueling strategies are optimized for winning performances. Here are the fuel flops that you would be wise to fix - ASAP.
When it comes to nutrition and affordability, the price is right for these protein-rich foods.
Can tracking what is going on inside your body make you a better athlete? Registered Dietitian Matthew Kadey reviews InsideTracker, the popular app that promises to help you hack your health.
Can't stomach the idea of another smoothie or chalky protein shake? Add these sport dietitian's picks for alternative recovery drinks to your grocery list.
Save money and have fun in the kitchen with these DIY sports drinks that are easy and tasty - and most importantly, perfect for boosting performance.
Combating muscle acid build-up can help you go longer when going all out. Some supplements promise to clear out lactic acid. Let's look at the science.
Does it matter when you eat? Registered Dietitian Matthew Kadey looks at the science behind time-restricted eating.
Use this recipe to meal prep your dinner for the week, or freeze extra servings to have later.
Even if you aren’t slicing meat away from your diet, these plant-based proteins are great whole-food sources for supporting your athletic endeavors.
Prep these salads ahead of time by storing them in Mason jars for a grab-and-go lunch.
Prep your breakfast with pre-made portions and a healthy maple-yogurt topping.
The latest breed of sport drinks are sucking some of the sugars out of their products. But don’t go rushing to fill up your bike bottles with low-carb drinks just yet.
With a few key ingredients, the classic hot cocoa can be transformed into a perfect post-run recovery beverage.
Meal prepping can change your tri life for the better, lead to healthier eating, and eliminate stress.
Pre-exercise formulas are marketed as being your workout's best friend. But do they live up to the hype? An R.D. breaks down the most common pre-workout supplements for triathletes, from caffeine to BCAAs.
According to alarming new research, iron deficiency is on the rise in the U.S. We've got six things a triathlete can do to keep iron levels healthy.
As the bird flu sends egg prices to an all-time record, find alternative high-protein breakfast options.
Do you feel bloated all the time? Try these 8 ways to conquer those performance and mood-sapping belly problems.
Meals at home don't have to be completely homemade. These healthy supermarket packaged convenience foods offer fast nutrition and flavor when you need nourishment, now.
A nutritionist looks at five superfood powders meant to best supercharge your food and take your nutrition and fitness gains to the next level.
Barbecuing may be a summertime staple, but there are legitimate grilling issues that can jeopardize your health. Here’s how to play with fire in a healthier way.
This trendy fatty acid is a popular staple in the keto diet. Here’s what you should know about MCT oil before you start taking it.
As your training volume begins to ramp up, tame that hunger with a mix of homemade and store-bought tri-friendly treats.
Yes, bread can be part of a healthful diet, but not all loaves are created equal. These options are the best thing since, well, you know.
They’re good for your heart, your brain, and your performance. Yet many athletes fall short on this crucial nutrient.
The fizzy drink has gone mainstream. But does it live up the health promises that many marketers promise?
Yes, caffeine can give you wings. But there are a few important things you need to know first before pounding the espressos.
You can benefit from adding plant protein to your diet, even if you have no plans on going vegan.
Calories aren't an effective measurement of the healthfulness of a meal: Here are five things you should be counting instead.
Is the diet of this Super Bowl hero a nutritional touchdown or fumble?
The sunshine vitamin is good for more than just your bones. Here’s why you need it and how to get enough.
In a healthy smoothie slump? These tasty and nutritious blender drinks each contain unique spins on traditional smoothie flavors.
Plus, how to pick the best fish (and general seafood) for you and the environment.
From breakfast to training to even dessert, dietitian Matt Kadey found the best nutrition bars to sink your teeth into for every situation.
We look at nine foods that have earned a healthy reputation, but can undermine your diet if you aren’t careful.
A look at the science of what added sugar does to your health, plus simple tricks to scale back.
If your diet has become as predictable as your running route, it might be time to think beyond oatmeal and chicken and shake up your shopping cart with these nutritious foods.
You need just a few diet tweaks to nail your daily fiber quota.
Resist the urge to grab the first thing you find in the pantry and opt for one of these science-backed snacks.
These cocktail-inspired popsicles are a refreshing way to work both tart cherry juice and Greek yogurt into your post-workout routine.