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With Fall officially kicking off this past week, we felt like it would be a good idea to post some tips on nutrition and hydration during a marathon. I give this advice to every athlete I work with: practice your fuel strategy. There isn't a one-size-fits-all approach to marathon nutrition. You have to find what works for you, as well as give your body time to adapt, and training runs are the best time to do that. The tips below are a good place to start, but won’t do you any good unless you incorporate them during training.Read More
Pre-loading electrolytes (or hyper hydration) has gotten a lot of attention in recent years. Recent studies have shown that hyper hydrating can increase your performance during endurance exercise by increasing the availability of fluids and electrolytes, and it's a practice I've personally seen training benefits from.
Have you ever bonked during a long run and reached for a gel or a chew? There are actually two possible reasons. In most cases, your body needs carbs for fuel. But in some cases, your body is having difficulty circulating water and electrolytes. By pre-loading electrolytes, you help ensure your body has what it needs to deliver fluid to your muscles during exercise. Drastically increasing your consumption of sodium and fluids can help increase circulation of water and nutrients in your blood, so your muscles can be firing on all cylinders.
The Nuun Shandy was first created after a particularly tough marathon a few years back. We couldn't wait to crack open an ice cold beer at the finish line, but we also knew we needed to rehydrate. But we felt awkward and clumsy holding a bottle of water, a can of beer, and a banana all at once. Instead, we dropped a tab into a can of beer and were pleasantly surprised to find out we loved it! That post-race beer tasted better than ever, and we were replacing lost electrolytes while also enjoying the celebration.
Over the years, we've experimented with different flavor combinations, trying to find what we like best. Click below to find out what our favorites are!
We had so much fun during Flywheel's Tour de Fly that we want everyone to byob to spin class! (...bring your own best. what did you think we meant?)
if you've attended an indoor spin class, you know the physical demands can be very different than a run or casual ride. classes are typically 45-60 minutes, the studio is rarely air conditioned, and you're riding your bike at a high intensity. the right fuel and hydration strategy is key to success!
Parents often ask us if their kids can share their nuun. It's important for them to stay hydrated, and not all kiddos like the taste of plain water. Fortunately, our tabs are low calorie and low sugar, and our plant-based ingredients are kid-friendly! (Note: Some flavors do have caffeine)
Below are 7 tips for help your young ones stay hydrated and to help them learn good hydration habits early!
Recently we talked about ways you can combat the stresses put on your body when it is exposed to heat and humidity. But have you ever wondered why we need to spend extra attention to hydration during the summer?
It starts (and ultimately ends) with thermoregulation, which when functioning efficiently helps keep the body cool. Maintaining a proper core temperature goes hand in hand with thermoregulation, and can be achieved by proper hydration. But, before dig any further, let’s remind ourselves how our body naturally keeps us cool. It works via four main processes’ or methods.
Near the end of every year, cycling apparel brand Rapha poses a challenge to riders around the world: ride 500 kilometers (around 310 miles) between Christmas Eve and New Year’s Eve. This may seem easy enough, but once you throw in the usually less-than-enjoyable weather that time of year, holidays (and the usual travel and family obligations that come with them), and the abbreviated daylight hours, it starts to get a little inconvenient.
I usually complete the Festive 500 by chipping away at the mileage a little every day, with a few days of rest here and there to make time for family and the holidays. This last year, with more obligations than ever, I decided to get a little crazy, and try and complete the distance in one ride, and convince some of my more gullible/adventurous friends to join me.
hydration means more than drinking 8 glasses of water a day. that's why we have a nuun for any hydration situation! so which nuun is right for you?Read More
by katie rodger, the juice philly
It’s here, it’s finally here! That magical place called SUMMER, where the days are long, the nights are short, and the workouts are well...sweaty. So whether you're training for your first 5k or a longer race come fall, how you hydrate in the heat is as imperative to your routine as your long run.
From muscle recovery to athletic endurance, the right balance of carbs, fat, sodium and electrolytes are crucial components to maintaining your competitive edge. So as we stare down our goals and load up on our greens, we’ve added a boost of caffeine to the surplus(es) of the season, combining cucumbers (to hydrate), mint (to tame the tummy), and matcha to rev up your metabolism, steady your mind, promote concentration, and even enhance your mood .. all before those coveted cardio endorphins kick in!
Ready to sip your way to a stronger, more satisfying summer? Let’s do it!
By Vishal Patel, Chief Nutritionist
I don't believe in "hacks." Put in the hard work and stay dedicated, and results are achievable. But over the years, I've learned a few "tricks" to help athletes stay cool during a hot training session. Follow these tips to beat the heat this summer.