Articles

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.

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.

Adaptogens constitute a catch-all category lumping together various herbs and traditional medicines that have a long history of keeping humans healthy under periods of stress, both physical and mental. There are many definitions of “adaptogen,” but the simplest may be any substance that helps the body function effectively while under stress. That’s a simple concept – when you are under stress that adversely affects your life, adaptogens help you adapt to maintain your health and homeostasis (in other words, a return to normal). But how that happens – how adaptogens “work” – is where adaptogens are misunderstood, especially by modern science and medicine.

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.

By Kyle Murphy

By Matt Hanson, EdD

We have all heard the saying, “nutrition is the fourth leg of a triathlon.” And no doubt we have all heard horror stories and seen (and even smelled!) the evidence of when someone gets their nutrition plan for long-course triathlon racing very wrong.

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.

Training and racing in cold weather is entirely different than training and racing on hot days.  Strange things happen in hot conditions;  some athletes thrive while others fall apart.  Your nutrition program has a lot to do with how well you handle extreme conditions.  Dehydration, cramping, and GI distress can wreak havoc on your performance, so it’s important to pay attention to your sweat rate.

After months of research-driven tinkering, testing, and trial, we’ve updated the formulas for EFS and EFS-PRO hydration mixes. Given the technical–and, frankly, revolutionary–nature of both formulas, we compiled a list of changes to quickly highlight and explain the differences and confirm what’s stayed the same.