Explore the impact of fasted training on endurance athletes, including the proposed benefits, research findings, and considerations for both male and female athletes.
Author: Rebecca Dent
While popular among some endurance athletes, there is no conclusive evidence showing that a Low Carbohydrate High Fat (LCHF) diet enhances performance.
Everything you need to know about fat adaptation and performance sports, now updated to reflect the latest findings, written by high-performance dietitian Rebecca Dent.
Everything you need to know about fat adaptation and performance sports, now updated to reflect the latest findings, written by high-performance dietitian Rebecca Dent.
Some women just breeze through their menstrual cycle with no symptoms or issues. For other women, it can be much more of a challenge. Our female gender does not change the fact that we are still individuals, meaning we must take an individual approach to understand our nutritional needs. Assuming you have a healthy regular menstrual cycle (and not taking any form of contraception), your nutrition needs may change during various phases of the menstrual cycle as a result of the fluctuations in estrogen and progesterone, which influences energy and nutrient metabolism. Your nutrition intake may also be influenced by…
No one likes to be injured. But given the nature of the continuous repetitive movement required to train and take part in endurance sports, and the very often extreme environment these sports are undertaken in, the chances of an injury occurring are pretty high. In this article I will be referring to musculoskeletal injuries (skeletal muscle, bones, tendons, and ligaments) incurred as a result of physical activity. The role of nutrition strategies in injury can be both a preventive measure and an important part of the rehab process. There are specific nutrition strategies an athlete can follow after an injury that have…
Muscle mass begins to decline around age 40, with losses of 3 to 8 percent per decade accelerating after 65. This process, called sarcopenia, brings associated reductions in strength, physical performance, and bone density. At the same time, the body becomes less responsive to the anabolic signals from resistance training and protein intake, and systemic inflammation increases. These changes are real, but they are not inevitable at the rate most people experience them. The combination of consistent strength training and targeted nutrition can meaningfully slow these declines. This article covers the specific nutritional strategies—protein dosing, supplementation, and dietary priorities—that research…
Dehydration, when sufficiently severe, impairs both mental and physical performance. It degrades decision-making, increases perceived effort, causes early fatigue, and can compromise safety on the mountain. For mountain and endurance athletes, the challenge is that access to fluids is often limited, the weight of water constrains what you can carry, and at high altitude, fluid loss increases significantly due to dry air and elevated breathing rates. In Training for the New Alpinism, we advocate starting climbing days well hydrated and carrying less water than you might think necessary. This article expands on that advice with practical hydration strategies for before,…