Research, Media and Podcasts

Episode 01 — Understanding Carbohydrates

The starting point of the series: what carbohydrate actually does during exercise, how the body stores and accesses it, and why it remains the limiting fuel for high-intensity endurance performance.

Episode 03 — Carbohydrates and Recovery: What Athletes Need to Know

What happens in the hours after hard training, and how carbohydrate timing and quantity affect glycogen resynthesis. Covers the practical recovery window, how it shifts depending on when the next session falls, and the interaction between carbohydrate and protein in the post-exercise period.

Episode 04 — Are Endurance Athletes Overthinking Protein?

A look at protein requirements for endurance athletes: how much genuinely supports adaptation and recovery, why the figures used in strength sport don't transfer directly, and how requirements shift with training load and the eccentric demands of downhill running.

Episode 02 — Fuel for the Work Required

Matching carbohydrate intake to the demands of each day. Covers why a recovery run and a threshold session call for different fuelling, how periodised intake supports adaptation, and where athletes go wrong by applying race-day habits to easy training.

Episode 05 — Why Hydration Matters Before, During and After

Hydration as a performance variable rather than an afterthought. Covers individual sweat rate and why generic fluid guidance fails most athletes, the relationship between hydration status and gastrointestinal comfort, and how fluid and sodium strategy changes across heat, altitude and multi-hour efforts.