Fueling: The “F” in EFS
By Dr. Luke Bucci, PhD
Discover how your body turns every carb source into glucose in order to generate ATP and power muscles. Also learn why increasing ATP production is much (much!) more complicated than simply gobbling up glucose.
Branched-Chain Amino Acids: Fuel for the Finale
By Dr. Luke Bucci, PhD
When used correctly, branched-chain amino acids (BCAAs) help improve exercise performance after hours of grueling effort. Late in the race, deep in the training session – those times when you need an extra reserve of energy the most.
Suntheanine®- Your Secret Weapon – Part 2
Suntheanine®- Your Secret Weapon
Getting Somewhere while Going Nowhere
By Dr. Luke Bucci, PhD
Riding indoors is also radically different from riding outside.
In this blog installment, we share tips for how to approach fueling, recovery, and maintaining a mental edge during indoor training.
When to Cram Carbs In an Ultra-Endurance Event
One of the most frequent questions we get is how much carbs do I need to take (or, often, how much can I take) during my long-duration events, races, or training? This blog is a follow-up to the previous blog about increasing carbs/hour during endurance exercise, where Dr. Bucci answered that question. One thing he didn’t cover in that last blog is that, with higher carb intake, timing is everything, so in this blog, Dr. Bucci addresses when to go big on carbs.
How Many Carbs Should Endurance Athletes Really Consume Per Hour?
One of the most frequent questions we get is: How many carbs do I need to take during my long-duration events, races or training lasting more than three hours? The prevailing wisdom has long been set at 30-60 grams per hour (120-240 calories/hour), and usage directions for EFS & EFS-PRO are based on this time-tested range. But emerging research suggests athletes can ingest more and more carbs per hour: 90-140 grams or 360-560 Calories. That’s 1.5 to 19 times MORE carbs than the endurance experts have agreed upon for years!
PharmaGABA®: Unparalleled Innovation for Unparalleled Performance
Research shows the brain plays a significant role in fatigue and exercise tolerance. Our latest formulations of EFS and EFS-PRO expand the focus beyond simply supporting your body to buttressing up mental toughness—often the final hurdle an athlete has to overcome whether they’re training alone or competing.
Dehydration & Muscle Cramps
The most common complaint fielded at First Endurance about endurance training is cramping, known officially in scientific literature as Exercise-Associated Muscle Cramping (EAMC).
In this blog installment, Dr. Bucci explains how First Endurance products use the latest scientific research and a refusal to accept axioms in product formulation in order to actually prevent dehydration cramps, not just treat them once they occur.
The Glycemic Index & Carbohydrate Fueling
The Glycemic Index (GI) is a characteristic of carbs in different foodstuffs that affects choosing what carbs to use during long-term exercise. Since glucose is by far the main sugar in the bloodstream, glycemic index tracks the change in blood glucose levels for 4-6 hours after eating on an empty stomach, and it’s measured by administering 100 grams (about a quarter pound) dry weight of a specific carb source. The area under the curve for the rise in blood sugar from 100 grams of glucose is defined as a GI = 100.
The Do’s, Don’ts, and Donuts of Fueling for Gravel Riding and Racing
By Burke Swindlehurst
So, you’ve been hearing a lot about this “gravel” thing lately, amiright? Color yourself intrigued. Indeed, gravel is on the tip of seemingly everyone’s tongue, and by now you’ve heard enough to know that there’s a lot to consider when looking to tackle this emerging genre of events.
There’s the bike, the tires, the tire pressure, the gearing, the tactics, the fashion—wait, what? Uh, yeah, we’ll not go there.
But there’s also another aspect to gravel that truly can make or break your day regardless of how dialed your rig is or how on-point your fanny pack game.
Amino Acids, Exercise, & Immune Health – Timing Is Everything
We typically associate amino acids with rebuilding muscles and post-training recovery, so why are amino acids important for immune function? Because your immune system operates differently from muscles, nerves, and other organs; it uses amino acids as energy, even preferring them to glucose and fats.
The immune system’s major amino acid fuels are glutamine and the branched-chain amino acids leucine, isoleucine, and valine, which we’ll just lump together as BCAAs for this blog. Because of their known importance for immune cells, research has focused on these amino acids and immune function in long-term, strenuous exercise.