When to Cram Carbs In an Ultra-Endurance Event

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.


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September 29, 2022 — Luke Bucci
How Many Carbs Should Endurance Athletes Really Consume Per Hour?

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!


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August 25, 2022 — Luke Bucci
Mythbusting Caffeine Habituation

Mythbusting Caffeine Habituation

The idea that habituation reduces caffeine’s effect on exercise performance is a myth that has been perpetrated by years of investigator reporting bias, unsupported anecdotal comments, and ambivalent study designs in many peer-reviewed articles over the years.

The real story is that no matter how much caffeine you normally ingest daily, taking it before and during exercise will still produce tangible performance benefits – or, in scientific terms, it’ll still be ergogenic. You will still run faster, farther, longer, burn more fat, spare more glycogen, and perform better physically if you ingest caffeine before exercise. Your physiology and biochemistry still respond favorably to caffeine and always have. So keep it up!


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August 02, 2022 — Luke Bucci
Caffeine and Endurance Performance

Caffeine and Endurance Performance

By Matt Hanson, EdD

The use of caffeine has become common practice among endurance athletes. It’s well accepted that caffeine can not only improve performance, but it can also reduce the perceived exertion during an endurance event as well as possibly masking some of the pain involved with strenuous exercise. However, one thing that does not seem to be fully clear among endurance athletes is the dosage of caffeine which is necessary to give us the desired outcome.


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July 26, 2022 — Rob Ware
Caffeine as a Nootropic

Caffeine as a Nootropic

Is caffeine a nootropic? 

Short answer: YES! Calling caffeine a nootropic is a no-brainer; it’s the poster child, most prolific, and – arguably – best nootropic.


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July 19, 2022 — Luke Bucci
The Glycemic Index & Carbohydrate Fueling

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.


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September 26, 2021 — Luke Bucci
The Do’s, Don’ts, and Donuts of Fueling for Gravel Riding and Racing

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.

Fuel.


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September 23, 2021 — Rob Ware
Rally Cycling has a “No Chain” Day at USPRO

Rally Cycling has a “No Chain” Day at USPRO

Last month, Joey Rosskopf of Rally Cycling won the US national crit championship. His stablemate, Kyle Murphy, finished third after a day spent animating the race in a two-man break that depleted the strength of EF Education-Nippo, who were easily co-favorites with, of course, the dominant L39ION of Los Angeles.


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July 23, 2021 — Rob Ware
How Liquid Shot Maximizes Fast Energy

How Liquid Shot Maximizes Fast Energy

Energy is fuel, fuel is carbohydrates, and the carbohydrate we want is glucose. When glucose supply drops, exercise performance suffers. Eventually, it falls off a cliff, which we all know as a bonking. Regardless of where it comes from, glucose is The King. When Dextrose Elvis has left the building, you’re done. Continuing to exercise with depleted glucose levels leads to serious deleterious effects like bonking and also risks injuries.


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July 23, 2021 — Luke Bucci
Tags: Liquid Shot