Endurance Science Articles
Evidence-based guides designed to help runners optimize their nutrition, master race strategy, and break through performance plateaus.
How to Train Your Gut for 90g+ Carbs Per Hour
Why your stomach rebels against high-sugar gels—and how targeted gut training rewires your intestinal SGLT1 and GLUT5 transport proteins for race-day success.
The Science of Electrolytes: Sodium, Cramps, and Sweat Loss
Deconstruct neuromuscular fatigue vs. hyponatremia. Learn how to calculate your personal hourly sodium replacement targets for marathons and half marathons.
Caffeine and Endurance Performance: Timing, Dosage, and Avoiding the Crash
Master caffeine timing, plasma half-lives, and optimal mg/kg dosing to boost endurance performance without central nervous system jitters.
Carb Loading 101: The Exact 72-Hour Protocol for Marathon Week
Master the 8–10g/kg carbohydrate loading window for marathon week, manage fiber reduction, and arrive at the starting line fully saturated.
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