Fueling Tips

Unsurprisingly, the distribution or ratios of nutrients will affect your body’s functioning and performance. This is because, although all the nutrients are interconnected, the breakdown products of these nutrients have different efficiencies in providing your body energy. 

Athletes often hear the 4:1 carbohydrate:protein ratio while looking at sports snacks or meals. This is typically the ratio suggested to maximize endurance performance and can help to recover muscle glycogen stores and muscle rebuilding. If you are curious to understand why, read more to find out!

Reid Burrows writes, runs and loves. And overall he drinks coffee!
In his article, discover our coffee-loving ambassador who will never go on an adventure without his coffee beans.

Every athlete knows how important nutrients are for both their lifestyle and training program. Protein is a key nutrient that is called a macronutrient because your body needs it in large amounts. Other macronutrients include carbohydrates and fat. 

In this article, we cover functions of protein in the body, the difference between complete and incomplete protein sources and the importance of complete protein for endurance athletes. 

An unfortunate part of being an athlete is eventually dealing with injuries or sick days. We know how it feels, and to help you recover from your injuries as quickly as possible, we've put together these 5 nutrition tips to help you recover through injury, or illness.

From your caloric intake, to managing inflammation, find the best way to manage your injury and come back stronger.

Vitamin B12 plays a vital role in helping your body break down nutrients to energize you for your day to day activities or tackling your next training session. Read more about the B Vitamins, sources of Vitamin B12 and the benefits of B12 for endurance Athletes. We cover the B Vitamins, what is Vitamin B12 and where to find it, signs and consequences of Vitamin B12 deficiency and its benefits for endurance athletes.

Have you ever wondered why some foods are labelled “good”, while others are labelled “bad”? What makes one food better than the other? This article will give you the answers! Here, we will dive into foods that are considered nutrient dense (i.e the “good” foods) and those that are calorie dense (i.e the “bad” foods).

During physical activity, staying hydrated is often overlooked. Our bodies require more than nutrients and energy, it also needs water to maintain your water balance. Here, we will tell you all you need to know about your water balance, staying hydrated and what happens if you are dehydrated. 

We discuss about maintaining your water balance, the consequences of dehydration and tell you how to hydrate before, during and after physical activity for maximum performance. We also include a hydration schedule you can save on-the-go whenever you need!

Alongside Caffeine, Alcohol is a psychoactive drug that is consumed globally. Alcohol is generally consumed during social gathering and for celebration. It is not uncommon that athletes are recommended to abstain from consuming alcohol. Generally, when athletes carry out acute alcohol consumption, their normal blood flow, protein synthesis, and rehydration cues can be negatively impacted (2). These changes in normal body functions can affect one’s athletic recovery and performance. Follow along this article to learn more about alcohol, how it is broken down in the body, and how it affects athletic performance!

Keeping your muscles ULTRA fueled before, during and after your physical activity may be the best way to fuel thank them for their hard work. Here, Näak brings you 6 ULTRA fueling foods for endurance athletes. These foods will be sure to fill your glycogen stores to make sure your body is not depleted of energy. We mention research supporting eating oatmeal, peanut butter, hydration mixes, energy bars, energy gels and cricket powder. All nutrients, including macro and micronutrients are mentioned, along with their benefits for overall health and performance.