Sodium replacement in women
Replenishing sodium during exercise is something many people already know, but what few people know is that, in the case of women, this replenishment can (and should!) also take into account the phases of the...
Carbohydrate gel or diluted with water? What does science say about how to consume them during exercise?
Consuming carbohydrates (CHO) during prolonged exercise is a well-established practice for maintaining performance, preserving glycogen stores, and delaying fatigue. However, the way these carbohydrates are consumed —whether in gels, drinks, or diluted with water—can influence...
Post-Race Health Care: What You Do Afterward Is Just as Important as the Start of the Race
Finishing a race is a moment of achievement and, often, of overcoming challenges. But what happens in the hours and days that follow is just as important as the performance during the challenge itself. The...
How to stay healthy in winter: essential tips for endurance athletes.
Winter brings with it a drop in temperatures and an increase in challenges for those who train regularly. Respiratory infections become more common, immunity can fluctuate, and the cold demands more from the metabolism. For...
Tips for Aceing the Polishing Phase Before Your Endurance Test
The tapering phase is the crucial moment in the preparation cycle for an endurance race. After months of intense training, it's time to reduce the workload to allow the body to fully recover and reach...
Djnyfer Arnold: Nutrition, performance and strategies in the 70.3
Djenyfer Arnold is one of Brazil's leading triathletes, and her debut at the Ironman 70.3 Brasília couldn't have been more remarkable: a victory in her very first participation in the distance. But beyond her physical...