Insights by XMILES

Finishing an ultra marathon is a huge physical stress. Glycogen stores are depleted, muscle fibres are damaged and your immune system is under strain. What you do in the first 30 to 60 minutes after crossing the line can significantly...

Team sports demand repeatability. It is not just about one sprint, one tackle or one explosive effort. It is about doing it again and again, often with limited recovery. While gels and drinks are popular, energy chews are often the...

Team sports are chaotic by nature. Fast breaks, repeated sprints, heavy tackles and sudden changes of direction all drive up sweat rates, even in cooler UK conditions. While most players think about tactics and fitness, hydration is often overlooked. Yet...

Whether you are lining up for 90 minutes of football, battling through a rugby fixture, or pushing the tempo in a fast-paced hockey match, team sports demand repeated high-intensity efforts. Short sprints, rapid changes of direction and contact phases all...

Team sports are unpredictable. One minute you are jogging back into position, the next you are sprinting flat out. Unlike steady endurance efforts, football, rugby, hockey and similar sports demand repeated high-intensity bursts with limited recovery. That stop-start nature makes...

Swimming presents a unique fuelling challenge. You are horizontal, often in cool water, and rarely able to eat mid-session. Yet long pool sets, open water training, and swim-run events can be surprisingly demanding on your energy stores. Energy bars can...