Training in cold weather: hydration, energy and common mistakes
Run or ride safely in cold weather with an appropriate warm-up, layers, fluid, carbohydrate, visibility plan and clear stopping rules.
Blog
Sports Nutrition
Caffeine in sport: possible benefits, doses and risks
What caffeine can and cannot do in endurance sport, how to start low, count every source and protect sleep and health.
Glycogen loading before a marathon or long ride: a practical 48-hour plan
A practical 48-hour carbohydrate-loading plan before a marathon or long ride: amounts, meals, fibre, fluid and common mistakes.
Gut training: how to train your digestive system for long events
A practical 2–4 week gut-training plan: progressive carbohydrate and fluid testing, a symptom diary, race simulation and warning signs.
Energy gels and isotonic drinks during exercise: when and how to combine them
Build a gel and isotonic-drink plan for running or cycling without exceeding your carbohydrate target or your gut tolerance.
Isostar Hydrotabs Immunity: electrolytes and vitamin C
Every physical effort demands more than just water. You don’t just sweat. You lose essential minerals. And when this balance is lost, your performance drops, too. For short bursts of exercise, like a quick 45-minute run, an intense gym session, or a summer bike ride, your body doesn’t necessarily need extra carbohydrates. What you truly […]
Trail running tips: training, nutrition and a Baltic race plan
A practical guide to Baltic trails: train climbs and technique, select equipment, fuel regularly and build gastrointestinal tolerance.
How rest supports muscle growth: sleep, protein and training rhythm
Plan sleep, protein, lighter days and strength sessions so muscles receive both a growth stimulus and enough time to adapt.
Isotonic drinks and hydration: an electrolyte guide for marathon runners
A practical hydration plan for marathons and long sessions: sweat rate, electrolytes, isotonic drinks, safe drinking and post-exercise rehydration.
Cycling and energy bars: when, how much and how to use them
Choose and portion energy bars for a 90-minute workout, long ride or gran fondo without overloading the stomach.