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The gut microbiome—home to trillions of bacteria, fungi, and other microorganisms—plays a vital role in overall health, influencing everything from digestion to immunity and mental health. Diet is one of the most powerful ways to support a healthy gut microbiome, and key players like dietary fiber, micronutrients, and phytochemicals stand out for their incredible benefits.

For endurance athletes, performance doesn’t just rely on training; nutrition plays a huge role in energy, recovery, and overall health. One nutrient often overlooked in discussions of sports nutrition is fiber. Fiber has an important role in supporting the long-term health and performance of athletes.

Let’s dive into the benefits of fiber, how to incorporate it into your diet, and special considerations endurance athletes should keep in mind to optimize their fueling strategy.

If you’re tackling two workouts in one day, your nutrition game needs to be as strong as your training plan. Whether you’re doubling up with a morning run and evening strength session, or have two endurance sessions on the schedule, strategic fueling is key. Not only will it enhance performance, but it will also help with recovery, energy levels, and overall health.

In recent years, fasted training has gained a lot of popularity. The idea behind it is that exercising on an empty stomach might stimulate fat oxidation – the breakdown of fat into energy – and, in turn, improve endurance by teaching the body to rely on fat as a primary fuel source. This concept sounds appealing—especially to endurance athletes looking to optimize performance—but does the science back it up? In this post, we’ll dive into what current research says about fasted training and endurance, as well as some potential risks associated with this approach.