Nutrition

Racing a 70.3 requires some nutritional planning.

2022 data from more than 45,000 Supersapiens users can give us insights into when and how athletes fuel - and ways we can improve.

Add these all-important nutrients in your post-workout meals to refuel what you've lost.

New research shows a keto diet may indeed have benefits for older sedentary individuals - but for endurance athletes, not so much.

Vitamin B12 is an important player in keeping your engine running and your energy levels up. Find out which foods can increase your intake naturally.

Read on for what to eat the night before your first sprint triathlon, the morning of your race, and during the big event itself.

Has Maurten finally figured out how to harness the power of baking soda without paying the gastrointestinal price?

With the right building blocks, connective tissue might just repair itself after all.

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.

How I broke my obsession with the delicious little packets and fueled with real food instead

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.

"In a study on 583 male and female triathletes, 100% of participants reported feeling dissatisfied with their body size."

A sports-certified Registered Dietitian lays out how to fuel during a strength-focused training block (and no, you don't have to choke down a million protein shakes).

This convenience food can deliver more than just protein.

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.

Mood swings? Fatigue? Hungry all the time? Here’s how to know if you need to switch things up with your food decisions.

Nitrates - found abundantly in beets, beet juice, and beetroot supplements - have been found to boost athletic performance. But how much should you take, when, and why? Scott Tindal digs in to the science.

This blood marker is a warning sign that your body may be dangerously low in iron.

A new study compares energy availability (EA) across different sports, and finds triathletes are making one critical mistake when it comes to the offseason.

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.

Do you experience a brief spell of dizziness, nausea, headache, or blurred vision at the start of a workout or race? Rebound hypoglycemia may be the culprit.

Spoiler alert: Research shows fasting might not be the answer for athletes - especially female athletes - looking to maintain good metabolic and cardiovascular health.

A low-carb diet could actually be letting you down. We dig into some surprising side effects.

Inflammation happens, but these foods can help keep excess inflammation at bay after your workouts.

A new study looks at how two diets - high-protein and high-carbohydrate - affect the athlete's gut microbiome and performance. The results may change the way you think about fueling.

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.

Triathletes, especially those racing longer distances, are often warned about low sodium levels in the blood - AKA hyponatremia. But hold off on the salt tabs! Dr. Stacy Sims explains why they're not the solution for exercise-associated hyponatremia, plus the strategies that actually work.

Not sure what to eat while training for a 70.3? This day-by-day meal plan pairs your nutrition with the workouts in one of our most popular half-iron training plans.

Eating for activity is not as complicated as you think

"Dear Stacy: I've heard some triathletes take anti-diarrheal medicines like Imodium before a race to prevent GI distress. Is this a good idea?"

Performance nutrition is more than just eating - it's about eating the right foods at the right time in your training. This 12-week countdown to race day will help you focus on what’s important (and filter out the noise).

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.

Step aside chocolate milk, a new study suggests that potato protein could be just as effective as dairy proteins to kick-start the post-workout recovery process—but there’s a catch.

Use these calculations and steps to establish a base-level range for your hydration needs. And then make a plan and be flexible from there.

Leading sports nutritionist and exercise physiologist Dr. Stacy Sims explains why we experience GI distress when training and racing in the heat - and what to do about it.

As temperatures rise, we need to adjust more than our pace and fluid intake—science says there are foods and supplements that can specifically help your body's systems in the heat.

Relying on handfuls of dietary supplements might sound like a smart move, but it’s not always the best way to get your nutrients.

Lionel Sanders fueled his way to second place at May's Ironman World Championship race using an unusual (but very Canadian) ingredient. Here's what you need to know about using maple syrup in your triathlon fueling plan.

A new study following ultrarunners attempted to answer that age old question: What causes GI problems in long-distance races? There was one important new finding.

The low-carb craze may have unforeseen health and performance implications for male endurance athletes.

While ketones are produced naturally by the body (and have been around as supplements for decades), the exogenous ketone debate is bubbling up in pro cycling and triathlon. What do you need to know?

When it comes to carb loading, what exactly does the latest science say about an age-old practice—and what are the best protocols to follow to ensure we hit the start line well-fueled?

And it's not just because of the physiological responses inside your body. Dehydration gets inside your head.

Supplements may seem like a no-brainer, but what you need can vary based on who you are—and what conditions you're training and racing in.

Pro triathlete Rudy von Berg joins Chef Biju in the Triathlete Kitchen to talk about the best pre-race meals.

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.

A liquid-only fueling strategy might not be the way to go, explains Dr. Stacy Sims.

We put dozens of drinks, gels, chews, and bars to the test and picked out best bets for every palate preference—from unflavored to “wow, that’s weird!” These were our favorites.

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.

A new study shows most sport supplement research is done on men, not women—and blanket recommendations for both groups may be holding women back.

Not all fueling strategies are optimized for winning performances. Here are the fuel flops that you would be wise to fix - ASAP.

Who says sport nutrition has to be sweet and sticky? Fuel like the Italians with a mid-ride portable panino.

As a pro, I keep careful track of everything that goes into my body. But I also rely on the nutrition companies to do their part.

When it comes to nutrition and affordability, the price is right for these protein-rich foods.

Nothing can stop you from feeling like #1 on race day - except for #2. Sports certified Registered Dietitian Susan Kitchen explains how to prevent GI distress and stay out of the port-a-potty.

From beef broth and brandy to lab-engineered nutrition, fueling endurance sports is an ever-evolving endeavor.

If you notice your appetite suddenly picking up around bedtime, one of these seven reasons may be why.

Research suggests the post-workout "protein window" might not be as narrow as you think.

When it comes to race fueling, high-carb plans have become the rage. Why are carbohydrates important? When and what kind of carbs should you ingest? And how much is too much?

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.

The best pre-workout meals and snacks, from real-food to pre-packaged options, plus a recipe for homemade oat bars to fuel up before your next big ride or run.

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.

Coaches are in a unique position to notice when the athlete is showing signs of disordered eating, and help them to make better decisions.

Adding red, orange and green plants to foods you’re already eating is a great way to get your recommended servings each day.

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.

Should I abstain from caffeine for a period of time leading up to my event to get a bigger boost when using it on race day?

You wouldn’t go from zero training to a 5 x 1-mile track workout in a day, why do the same with a new nutrition plan? Ease into your new, healthier habits just like you’d start (or restart) your training.

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.

Want to sip on something special tonight, but don't want the hangover for your long ride tomorrow? Pour one of these alcohol-free cocktails from Chef Biju Thomas.

Some professionals say exercising on an empty stomach is the magic behind a leaner, meaner fat-burning machine, yet others warn against it.

How much sodium should you take in during a triathlon training session or race?

Does it matter when you eat? Registered Dietitian Matthew Kadey looks at the science behind time-restricted eating.

Navigating your way around sugars—both natural and added ones—can be a tricky task.

Thinking of ditching meat? We look at some of the benefits—as well as ways to avoid the common pitfalls for endurance athletes.

Fueling and nutrition can make or break your training, recovery, and performance. We've got the ultimate guide to help set you up for fueling success.

When it comes to your day-to-day health, they may be doing more harm than good.

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.

The ideal recovery drink (no, really).

Eat (and drink) these items to up your carbohydrate intake and reap their performance benefits.

The "calories burned" metric on your fitness tracker is probably wrong. A Registered Dietitian how to do the (accurate) math yourself.

These delicious, nutritious family-friendly meals also serve as great training foods - saving you time, energy, and endless "what's for dinner?" queries.

Dry January has caught on among triathletes seeking a detox from the overindulgence of the holidays and a jumpstart to the new year (and season).

Who says Dry January has to be boring? Mix up these alcohol-free cocktails that have all of the flavor, none of the hangover.