Article by Xmiles

Energy gels are one of the most convenient and effective ways for runners to fuel on the go, perfect for any distance from 10k to Ultra Marathon. Energy gels contain carbs that are easily digested and absorbed, often from multiple...

Energy gels can be a valuable component of a runner’s nutrition strategy, offering a quick and convenient way to replenish energy stores during long runs and intense training sessions. Packed with carbs and sometimes electrolytes and caffeine too, energy gels...

You may have come across sports drinks described as containing dual carbohydrates. But what does this mean, and how is it relevant to your endurance training or events Understanding Carbohydrates During endurance exercise the body relies heavily on carbohydrates as...

If you use beetroot shots before running or cycling for endurance, research suggests you might be missing a key performance optimisation piece—a mid-exercise nitrate top-up dose. A 2018 study from the University of Exeter found that nitrate levels decline during...

When preparing for long endurance events, recovery becomes crucial for maintaining high training volumes, especially during peak weeks. Proper recovery helps our sessions feel more manageable and allows us to perform at our best consistently. Below, we’ll explore key nutrition...

Maintaining optimal hydration is crucial for athletes to sustain performance, prevent dehydration, and support overall health. During exercise, we lose water through sweat and as water vapor in the air we exhale. When dehydration sets in, performance can decline, which...