The Runner's Journal
Which supplements help runners? Compare the evidence, doses and risks for caffeine, beetroot juice, creatine, iron, vitamin D, protein and electrolytes. Walk into any sports nutrition shop and it can feel as though running now requires an entire cupboard of powders, capsules and brightly coloured drinks. One product promises more energy. Another claims to prevent […]
Heavy legs, declining performance and slow recovery are easy to blame on a demanding training plan. But sometimes the problem is not how much you are training – it is how little energy your body has left to adapt to it. Training is supposed to make you tired. A long run should feel like work, […]
Learn how running energy gels work, when to take them and how popular brands compare. Energy gels are a familiar sight at races, but they are also one of the most misunderstood parts of running nutrition. Some runners take a gel before every run. Others avoid them completely after one bad experience. Many follow the […]
Discover carb loading for runners: how it works, who benefits, what to eat and how to increase carbohydrates before a marathon without stomach discomfort. Carb loading for runners involves increasing carbohydrate intake before a long-distance race to maximise the energy stored in the muscles. But it requires more than eating an enormous bowl of pasta […]