[ Nutrition & Fueling ]
Macros, protein, hydration, and fueling around training. How to eat for performance and body composition without counting every gram forever.
authors · MR_COACH_KB ·· status · PUBLISHED
Caffeine for Endurance Athletes: Dose, Timing, and the Catch
Caffeine is one of the few ergogenic aids with replicated evidence. Effective dose (3-6 mg/kg), when to take it, what habituation does to the effect, and the gut and sleep trade-offs most guides skip.
Evidence-Backed Supplements: The Short List That Works
Most supplements do not work. A small handful do. Here is the honest, ISSN and IOC-referenced breakdown: creatine, caffeine, dietary nitrate, beta-alanine, and when vitamin D matters.
Fueling Around Long Sessions: What Moves the Needle
Most athletes blame their gel brand when their problem is chronic under-fueling across the week. Here is the honest pre, intra, and post framework for sessions over 90 minutes.
Gut Training: Build the Carb Tolerance Long Sessions Demand
Your gut is trainable. A progressive intra-workout carb protocol raises tolerance toward 90-120 g/hr over weeks. Here is the honest version: the mechanism, the protocol, and the evidence quality.
Hydration Tracking for Athletes: The Overhydration Risk Nobody Talks About
Most hydration guides warn about dehydration. This one covers both sides: 2% body mass loss impairs performance, but over-drinking kills people in ultras. The honest math for athletes.
Macros for Body Recomposition: The Numbers That Work
Simultaneous fat loss and muscle gain is real but slow. Here's the honest protein math, the deficit window, how training status changes everything, and how Movement Rebels tracks it.
The Post-Workout Protein Window Is a Myth
The 30-minute post-workout protein window is mostly a myth. Your real window is closer to a day. Here is what the research shows, and when timing matters.
Protein for Endurance and Hybrid Athletes: How Much, When, and Why
Practical daily protein targets for endurance and hybrid athletes: how to pick a number in the 1.6-2.2 g/kg range, how to split it across meals, timing around sessions, and masters needs.
Snap Meal: Photo Calorie Tracking Without the Tedium
Photo calorie tracking lands at 80-90% accuracy for simple plates and lower for sauced dishes. Here is what that actually means for your nutrition, and when to skip the photo entirely.
Train Fasted or Fuel First? Morning Workout Nutrition
Fasted training raises fat oxidation and trains substrate flexibility. It does not improve performance or hard-session quality. When each is the right call and why most advice misses the trade-off.