Insights by Xmiles

For runners, correct nutrition and a well-planned fuelling strategy are key to unlocking full performance potential. Energy gels provide a convenient and portable fuelling solution for runners of all distances. We’re going to take a look at some of the...

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...

What if the most important performance metric you’re missing is sweat? Hydration advice is everywhere in endurance sport. “Drink before you're thirsty.” “Add electrolytes.” “Take care in the heat” These are decent rules-of-thumb, but leave a hell of a lot...

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...