endurance nutrition

4 TYPES OF BREAKFAST FOR TRAIL RUNNERS – Running Fitness Article

4 TYPES OF BREAKFAST FOR TRAIL RUNNERS Breakfast is a very important meal for a trail runner and you should choose carefully what, how and how much you eat. The TRM Athletes, according to the type of workout and effort, choose time by time between 4 different kinds of breakfast, easy to prepare and to consume: CLASSIC. 2h30′ before the effort. Pre-race or training. Rusks (#4 Women; # 5 Men) or Rye Bread (60-90gr Women; 80-120gr Men); Jam with at least 70% fruit,…

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GET QUICKLY BACK IN SHAPE WITH THE DETOX DIET – Running Fitness Article

GET QUICKLY BACK IN SHAPE WITH THE DETOX DIET Author: Dr. Felicina Biorci, TRM Team Nutritionist The detox diet, of 2 or 3 days with light and draining foods, is especially recommended after Christmas and New Year or in general after long holidays, the important thing for the athlete is to quickly get in shape. For Breakfast: at least 500 ml of herbal tea or plain water. Strictly no sugar, no sweetener. Black coffee and some almonds or unsalted pistachios: 30g,…

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HOW TO RUN A 450KM ULTRA TRAIL: INTERVIEW WITH STEFANO FONIO FINISHER TOR DES GLACIERS – Running Fitness Article

HOW TO RUN A 450KM ULTRA TRAIL: INTERVIEW WITH STEFANO FONIO FINISHER TOR DES GLACIERS The interview with Stefano Fonio has been an immersion in the most genuine spirit of the Ultra Trail World. It was nice to hear from him about the awareness of the achievement, the stages of the tough preparation under the guidance of the TRM Team, but, at the same time, all with humility. D. Hello Stefano. Let’s start with a very easy question. What pushed…

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The Trail Runner or Ultra Runner Diet to performe top training – Running Fitness Article

The Trail Runner or Ultra Runner Diet to performe top training The correct nutrition of a trail runner or an ultra runner is composed of a high quantity of carbohydrates equal to 65-70% of the total calories ingested during the day. The percentage of carbohydrates drops to 55% when the athlete is not training and increases to 75% before and after a long-running session. Proteins should not exceed the amount of 1.5g/kg of body weight, including a correct supplementation of…

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ULTRA TRAIL MONT BLANC, THE STORY OF PAOLO, HOW HE TRAINED TO HIT THE GOAL – Running Fitness Article

ULTRA TRAIL MONT BLANC, THE STORY OF PAOLO, HOW HE TRAINED TO HIT THE GOAL Paolo Depaoli started to run in 2014 and he is finisher of several ultra trails. He had a dream: run the Ultra Trail Mont Blanc 170k on the occasion of his 50th birthday. In the interview he tells his story, how he prepared himself from the point of view of training and nutrition. He started with a great desire to arrive but also a certainty in his own…

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CALCIUM IS A GREAT ALLY IN TRAIL RUNNERS DIET – Running Fitness Article

CALCIUM IS A GREAT ALLY IN TRAIL RUNNERS DIET Calcium is a mineral present in high quantities in the human body and is important for bones, teeth, muscles, stimulation of cellular metabolism and, finally, the balance of the nervous system. In endurance sports, such as trail running, calcium plays a key role in performance. Let’s analyze together how calcium interferes with our body. Why is calcium an essential mineral for endurance sports? A calcium deficiency can cause various problems to…

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