Nutrition

While plant-based meats may sound like a no-brainer for your health, athletes need to read the fine print.

Performance nutrition coach Scott Tindal weighs the pros and cons of hyperhydration (also known as “water loading”) before a race or big training day.

From eating after 8 p.m. to swearing off gluten forever, some dietary "rules" for triathletes are more fiction than fact.

It’s completely normal

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.

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.

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

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.

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).

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).

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.

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

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.

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).

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.

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.

In the latest episode of our training podcast, we talk about all aspects of nutrition and fueling—from common mistakes and carb loading through to sweat testing and race day strategies.

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.

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

Use these delicious and (mostly) nutritious recipes to make your bars, gels, and chews go further—or just eat up the last of your stash from race season.

We analyze the daily food log of a regular busy, age-group athlete—who also is a professional performance nutritionist. The lesson? Nutritionists probably eat more like you and me, and that's a good thing.

Going out? Ordering in? Eat this, not that.

Everything you need to know about eating for optimal performance as you count down to the big day.

You may not even realize you're not eating enough calories to fuel your training - and it's sabotaging all your hard work.

“It wasn’t easy to admit that my idea of a perfect athlete’s diet was actually wrecking me.”

The best high-protein breakfasts for athletes (and no, you don't have to eat eggs).

With a few simple steps, you can tamp down inflammation and level up your swim, bike, and run performance.

Optimize your training and boost performance with the best post-exercise recovery foods.

Of all of the takes currently floating around the internet, elite runner Sabrina Little argues that the worst is probably the one about how a professional runner would never eat a burrito.

Race weight can be a confusing topic, fraught with pitfalls. We break it down into three simple pieces of advice.

Sore or heavy legs after a long run or workout? You might want to dial in your nutrition.

Want to prevent injury and recover better? Eat right with this healthy meal plan, packed with ingredients that reduce inflammation.

A nutritionist looks at five superfood powders meant to best supercharge your food and take your nutrition and fitness gains to the next level.

Is your morning meal as critical as it seems? We asked the experts.

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.

Low-carb, high-fat diets may be popular, but there’s a lot to know about how LCHF applies to triathlon training and racing. We take a deep dive the delicate risk/reward proposition.

A daily diet of pizza, cookies and Ben & Jerry’s affects more than your waistline.

Steer clear of one-size-fits-all formulas to balance carbs, fat, and protein in your diet.

If 2020 taught Sam Long anything, it’s to work hard—and relax harder.

Take simple steps to build healthier nutritional habits.

Evaluate what you're doing well and what you're not.

Navigating nutrition can be a confusing minefield. Here are some simple things to look out for.

The performance benefits of the world’s favorite chemical could be washed out if it causes trouble in your gut.

Ready to go beyond the marathon? Check out this introductory guide to ultrarunning and a beginner’s training plan for tackling a 50K.

In a recent GU Energy Lab nutrition happy hour, we learned how runners can stay healthy this fall and winter.

Give it a whirl; it might work for you—just make sure it works long before race day.

You can use beef, bison, or any lean red meat to make this hearty stew.

Serve fried rice as a side or as the main event—thanks to the eggs and vegetables, it’s a balanced meal for a busy night.

Serve these shortbread cookies with bowls of smashed berries and honey—a quick take on fresh jam.

This is a delicious gluten-free cornbread that you can serve as a great dessert or hearty side to your meal.

With canned beans you can be done cooking this curry in about 15 minutes! Any combination of beans will do—you can use a little of everything.

In the off-season your needs may come down by 500–1,000 calories per day, to a more “normal” range.

You need the right balance of nutrients to fuel your workouts without compromising performance.

Brown sugar has a reputation for being healthier than white sugar, but the truth might surprise you.

Often called “good bacteria” for your gut, the benefits of probiotics still remain under the microscope.

Long treks to faraway races can wreak havoc on your gut—and performance. Presenting six expert tips to help prevent digestive upset during your next tri journey.

An upset stomach can be more than pre-race jitters. Here’s how to teach your emotionally-triggered gut to chillax.

When the workout ends, what you eat plays a huge role in how you recover.

It's time to start thinking about how you're going to fuel for the upcoming season—and we're here to help.

There’s a difference between exercising to lose weight and training for a race.

Find out what’s really worth your extra hard-earned money and where you can feel good about saving a few bucks.

The simple fact that you are intending to not gain weight during this holiday season already puts you ahead of the game!

Keep your nutrition on track when racing away from home.

“I just rocked a brick session, I deserve fast food, dessert, [insert indulgence here].”

Why you get stomach ache after swimming - and what you can do to feel better, fast.

We have all been there—that unpleasant race-day incident you hope will never happen again.

The good news is that nutritional strategies can help with healing.

Whether it is the “A” race or a big training day, your sports nutrition practice and routines are critical for improving your performance.

With age, comes physical changes and a resulting need to take a closer look at the diet to optimize performance—and to reduce disease risk and help prolong life.

It depends on how long you’re racing.

Q: I rode with a buddy last weekend who recommended a new nutrition strategy—a mixture of two new (to me) sports drinks. Should I try it?

This athlete suffers from Celiac disease, resulting in low energy, bonking, and dehydration while training for tri.

It seems like every week we hear of an endurance athlete thriving on a ketogenic diet, but it can also disrupt other body systems.

With the warmer weather finally here, I’m taking my long rides outside. How should I be approaching my on-the-bike hydration?

Marni Sumbal shares how she helped one triathlete learn from a fueling mistake that nearly cost her her life.

Sleep is vital for not only athletes trying to recover from rigorous training schedules, but for everyone for overall health.

I am training for my first Ironman. How do I change my diet to support my increased workout volume?

Considering the high incidence of race-day GI distress among triathletes, it’s worth exploring the “rinsing protocol.”

Sports dietitian Lauren Antonucci answers a question about coffee on race day and addresses the myth that it can cause dehydration.

Still stuck indoors, but want to begin practicing early-season race nutrition now? Find out how.

Learn how to keep the reins on evening sugar cravings.

Trying to drop a few pounds before the season starts? Lauren Antonucci advises against cutting your fuel off after a certain time of day.