You just finished a tough workout—your muscles are burning, your energy is drained, and your body is in recovery mode. But what you do after your workout is just as important as the workout itself.

To bounce back stronger, you need the right fuel to replenish your energy stores, repair muscle tissue, and prepare your body for the next session. That’s where the perfect combo of protein and carbohydrates comes in!

For endurance athletes, fueling is training. Your body isn’t just burning calories—it’s adapting to stress, repairing muscle, and building resilience for future workouts. But what happens when energy intake doesn’t match training demands?

A new study, The Whole-Body and Skeletal Muscle Metabolic Response to 14 Days of Highly Controlled Low Energy Availability in Endurance-Trained Females (PMID: 39530548), sheds light on this exact question. The findings? Even short-term under-fueling can take a major toll on performance, with lingering effects even after refueling.

Let’s break down the research and explore why consistent energy intake is non-negotiable for endurance athletes.

Beetroot juice has garnered attention in recent years as a potential performance-enhancing supplement for athletes. But does this translate to better aerobic capacity and endurance for athletes, especially women? 

The study "Effect of Beetroot Juice Supplementation on Aerobic Capacity in Female Athletes: A Randomized Controlled Study" seeks to answer this very question. In this article, we’ll dive into the key findings and clarify what the science actually says about beetroot juice supplementation.

Traveling as an endurance athlete doesn’t mean compromising your nutrition. Whether you're on the road for work, training camps, or races, having a solid fueling plan can keep your energy levels steady, support muscle recovery, and optimize performance. This guide lays out a simple, travel-friendly day of eating that balances macronutrients, hydration, and convenience.

As an endurance athlete, you already know the importance of fueling your body for peak performance. You prioritize your training, recovery, and nutrition to stay strong and healthy. But what if I told you that one often-overlooked nutrient could be the missing link to preventing bone stress injuries and improving your overall health? That nutrient is iron.