#endurance

13 articles

Bicarb Gels Mid-Ride Added 12 W Late in a 3-Hour Cycling Test

BY DR. GYMBRO · Oct 31, 2026

What if the best time to take bicarbonate isn't before the race, but during it? A new randomized crossover trial in 11 trained cyclists tested bicarbonate-plus-carb gels across 3 hours of riding. In the fatigued state afterward, 12-minute time-trial power was 12 W higher than with carbs alone, and stomach symptoms didn't differ. But sprints and 2-minute efforts showed no significant gain, the sample was tiny, and the products came from MNSTRY. Here's what the numbers really say.

A sunlit outdoor running track in late afternoon, shot from a low angle with shallow depth of field. In the foreground, a matte black bottle with a minimal off-white label sits on the edge of a warm terracotta-colored track lane, beside a folded white towel and a small glass of amber liquid catching golden light. Condensation beads on the bottle. A faint heat shimmer rises from the track surface and softens the background.

In the midground, slightly out of focus, a lean athlete in a sage-green tank top and charcoal shorts runs on a treadmill-like stretch of track, a thin sheen of sweat on their shoulders, their expression focused and calm. Their motion is gently blurred, suggesting endurance and rhythm. Long soft shadows stretch across the lane lines.

The background fades into hazy peach, apricot, and pale yellow tones, with the suggestion of tall trees and a distant stadium wall. Warm sun flare enters from the upper right, creating a subtle glow and a few soft light streaks across the frame.

Subtle editorial touches: a small notebook with a pencil and a stopwatch rest beside the bottle, hinting at data and timing without any text legible. The color palette is warm and muted, with terracotta, cream, sage, and charcoal accents, and a fine film-like grain. The composition leaves open negative space on the left third for a headline overlay. The overall mood is clean, modern, and health-journal inspired, natural and aspirational, with a calm scientific curiosity rather than hype.

nutrition

Ketone Drinks in the Heat: Longer Endurance and Sharper Memory?

BY DR. GYMBRO · Oct 30, 2026

Ketone drinks are supposed to be for fat-burning biohackers, but a new heat-stress trial suggests they might also help you finish stronger. In 17 trained men, ketone monoester plus caffeine extended time to exhaustion to 8.9 minutes versus 7.0 with carbs plus caffeine, after 90 minutes of loaded treadmill work at 34 °C. Working-memory accuracy on the 1-back task improved too, while heart rate and core temperature didn't differ meaningfully. But 2-back, reaction time and the hit-and-avoid task showed no benefit, and the study was small, male-only and single-session. Here's what the data show, and what they don't.

A wide, editorial-style flat lay photographed from above on a pale warm-gray linen surface in soft natural window light. At the center, a small open amber glass jar tips gently onto its side, spilling a few cream-colored capsules across the fabric. Next to the jar sits a loose arrangement of fresh mushrooms: a cluster of golden-tan reishi with glossy, lacquered caps, a few slender white enoki stems, a halved shiitake showing its pale gills, and a curl of turkey tail with concentric bands of rust, cream, and charcoal. A small wooden scoop holds a pile of fine beige mushroom powder.

On the left third of the frame, a matte black sports watch with a minimal face lies beside a folded sage-green running shirt and a pair of lightweight off-white running shoes, hinting at athletic training without showing a person. A slim white notebook with a single pencil rests nearby, open to a blank page with a faint hand-drawn line graph trending upward, in thin graphite strokes.

On the right side, a pair of clear glass beakers and a single small petri dish with a soft amber-tinted liquid add a subtle laboratory note, kept calm and organic. A single sprig of dried herbs and a few scattered oat-colored grains add texture.

The palette is earthy and refined: oatmeal, soft sage, terracotta, warm amber, and charcoal accents against the muted neutral background. Shadows are soft and diffused, with a gentle highlight on the glass and the glossy reishi cap. The composition leaves generous negative space in the upper right for a headline overlay. Shallow depth of field blurs the edges slightly, while the central mushrooms and capsules stay crisp. The overall feel is modern, clean, and trendy, like a wellness and science magazine cover, with tactile natural textures, minimal styling, and a quiet sense of curiosity and skepticism.

science research

A Mushroom Capsule Lifted VO2max 14.8%—But There's a Big Catch

BY DR. GYMBRO · Oct 29, 2026

A mushroom capsule, 40 days, and a 14.8% rise in VO2max sounds almost too good to be true. In this new Antioxidants paper, 50 young male athletes taking 320 mg/day of a beta-glucan-rich multi-mushroom extract improved from 46.26 to 53.12 mL/kg/min. The big catch is that there was no placebo group, no randomization and no blinding, and the athletes kept training throughout. Cell experiments on rat heart cells add a hypoxia-related hint, but they tested single compounds, not the capsule. Here's what the study found, what it can't tell us, and who should think twice.

A wide, editorial-style still life shot from a slightly elevated angle on a pale oatmeal-colored linen surface in soft, diffused morning light. At the center, a shallow matte ceramic bowl in warm terracotta holds a small mound of fine, golden-tan ashwagandha root powder. Beside it lie a few gnarled, dried ashwagandha roots and a sprig of green leaves with tiny orange-red berries in their papery husks. To the left, a minimalist amber glass supplement bottle sits with a few capsules spilled beside it, label blank and clean. A wooden scoop rests on the surface, dusted with powder.

On the right side of the frame, a pair of sleek, muted sage-green running shoes sits slightly off-center. A folded cream towel and a stainless steel water bottle sit just behind them, with a single brushed-steel kettlebell partly out of focus in the background to hint at strength training without dominating the scene. The running shoes and the botanical elements share equal visual weight, suggesting the endurance theme.

A thin, curved line of scattered powder sweeps across the linen from the bowl toward the shoes, like a gentle path or track. Soft shadows fall to the left, and a warm sunbeam crosses the surface and picks out the texture of the powder and the roots.

The palette is restrained and modern: warm terracotta, sage green, cream, soft gold, and touches of charcoal. The background is a blurred pale plaster wall with a hint of a window shadow. Shallow depth of field, crisp focus on the bowl and roots, and generous negative space in the upper left for a headline. Contemporary wellness magazine aesthetic, calm, natural, tactile, high-end lifestyle photography, no text, no people, no futuristic elements.

science research

Ashwagandha's Surprise: It Helps Endurance More Than Strength

BY DR. GYMBRO · Oct 28, 2026

Ashwagandha is often marketed as a strength and muscle booster, but a new meta-analysis points somewhere else. Pooling 13 randomized trials and 599 participants, researchers found the most consistent benefit for aerobic endurance, with a pooled effect of g = 0.54. Strength gains were positive but uncertain, and the data on power were thin. The apparent dose sweet spot of 500-600 mg/day of extract comes with big caveats, including a prediction interval that crosses zero. Here is what the evidence supports, who might benefit, and who should hold off.

Wide landscape editorial photograph of a mountain biker mid-ride on a dusty red-orange singletrack trail in the South African Western Cape, golden hour light raking across the scene. The rider is in sharp focus on the right third of the frame, wearing a weathered cycling kit with a race number plate on the handlebars, dust kicking up from the rear tire. Behind them, rolling hills covered in fynbos shrubland and silhouetted protea plants fade into soft, hazy blue mountains. Warm amber sunlight creates long shadows and a soft rim light around the rider and bike.

In the lower left foreground, slightly out of focus, a small minimalist glass vial and a clear water bottle sit on a flat sun-bleached rock, with a few drops of liquid catching the light. Next to them, a simple matte paper notecard and a pencil suggest data collection, with no legible text. The vial and bottle are clean, understated, and modern, with no branding.

The color palette is earthy and refined: terracotta, ochre, sage green, dusty teal sky, and cream highlights. The composition uses shallow depth of field, a generous negative space in the upper left sky for headline overlay, and subtle film grain. The mood is contemplative, skeptical, and quietly sophisticated, like a feature photograph from a high-end outdoor sports and science magazine. Natural, candid, cinematic, shot on a 50mm lens with soft contrast and muted saturation. No futuristic elements, no glowing effects, no molecular graphics, no text.

science research

Ketone IQ Raised Ketones at Cape Epic, But Did Nothing Else

BY DR. GYMBRO · Oct 27, 2026

Riders at the 8-day Cape Epic drank Ketone IQ twice a day and hit about 1 mM blood ketones, yet their fatigue, heart rate, reaction time and recovery looked the same as placebo riders. The double-blind trial tested R-1,3-butanediol in real racing conditions rather than a lab. The authors say the modest ketosis was not effective, and that butanediol should not be confused with ketone esters. With only 18 riders, the study has real limits, but it is a sobering data point for anyone considering a pricey ketone drink for recovery.

A cyclist in mid-ride, photographed from a low three-quarter side angle on a quiet country road at golden hour, wearing a matte navy jersey and a white helmet, with soft warm light catching the sweat on his forearms. His expression is calm and focused. The road bends gently through rolling green fields, and the background is softly blurred with creamy bokeh.

In the foreground on the left, a styled flat-lay-inspired still life sits on a weathered wooden surface and blends into the scene. It includes two clear water bottles with pale citrus-tinted liquid, a few torn energy gel packets in muted coral and sage, and a small pile of dried apricots and sliced banana. A handful of glossy orange slices adds a bright accent. The shallow depth of field keeps the cyclist sharp in the middle distance while the foreground items are gently softened.

The color palette is warm and editorial: soft peach, muted terracotta, sage green, cream, and deep navy. The light is natural and golden, with long, gentle shadows and a slight film-grain texture, like a high-end lifestyle or sports-science magazine spread. The composition follows the rule of thirds, with the cyclist on the right third and open negative space in the upper left, suitable for headline overlay.

The mood is energetic yet thoughtful, clean and modern, and the photograph feels authentic rather than staged. There are no logos, no readable text, and no futuristic or sci-fi elements. The overall look is crisp, airy, and refined, in the style of a contemporary health and performance journal cover.

nutrition

100 g Carbs an Hour Kept Cyclists Faster—And Glycogen Wasn't Why

BY COACH RYAN · Oct 25, 2026

Four hours into a hard ride, cyclists who fueled with 100 g of carbs per hour lost less power than those who took 60 g. The surprise is that their muscle glycogen ended up about the same. This randomized, double-blind crossover study of 15 trained men points to something beyond glycogen sparing. We break down the numbers, the 1:0.8 glucose:fructose protocol, and how to apply it. We also cover who should skip it and why the small, male-only sample matters.

A landscape editorial photograph of a lone runner's hands resting on a weathered wooden table beside a small white ceramic dish of fine white powder and a clear glass of water, shot in soft morning light. A slim matte aluminum energy drink can, unbranded with a minimalist pale sage-green label, stands slightly out of focus in the background, with a single scoop of powder dusted lightly on the tabletop. A pair of worn running shoes and a folded gray towel sit at the edge of the frame. Through a large window behind them, a blurred misty trail winds through green trees at sunrise, with warm golden light spilling across the scene.

The color palette is calm and modern: creamy off-white, sage green, warm honey gold, and soft charcoal. The composition follows the rule of thirds, with the dish and glass in the lower left third and generous negative space on the right for a title overlay. The depth of field is shallow, with a crisp focus on the powder's delicate texture and tiny glints of light on the glass rim. The mood is clean, thoughtful, and quietly energetic, like a contemporary health and science magazine feature. Natural grain, subtle film-like softness, and gentle shadows give it an authentic lifestyle-editorial look. There are no text, logos, or futuristic elements, only tactile, real-world materials like wood, ceramic, glass, cotton, and metal.

nutrition

The Energy Drink Ingredient That Boosts Endurance on Its Own

BY DR. GYMBRO · Oct 22, 2026

Everyone talks about caffeine, but the other ingredient on the energy drink can may be quietly doing its own work. A 2018 meta-analysis of 10 studies found that isolated taurine improved endurance performance (Hedges' g = 0.40), and a single dose appeared to be enough. Neither dose (1–6 g) nor supplementation length changed the effect in a meaningful way. The catch is a small evidence base and wide confidence intervals, so this is a promising signal, not a guarantee. Here's what the study found and how to try taurine sensibly.

A wide, landscape editorial photograph with soft natural morning light. In the foreground, a rustic matte ceramic bowl rests on a pale oak wooden table, filled with vivid deep-green spirulina powder heaped in a gentle mound. A small wooden spoon dusted with the powder lies beside it, and a few scattered green flecks dust the surface. Next to the bowl sits a clear glass of water with a swirl of emerald green just blending in, catching sunlight and casting soft green-tinted shadows.

In the middle ground, slightly out of focus, a pair of worn running shoes in muted sage and cream tones sits on the edge of the table, laces loosely undone. A simple analog stopwatch with a clean white face lies beside them, its hands frozen at a moment suggesting a close finish. A folded linen towel in warm oatmeal tone drapes casually nearby.

The background is a softly blurred outdoor setting seen through a large window: a quiet tree-lined running path at dawn, with golden-hazy light, dewy greenery, and a faint mist. The color palette is calm and modern: deep emerald, sage, cream, warm wood, and touches of soft gold. The composition leaves generous negative space on the right side for headline text, with a shallow depth of field, crisp detail on the powder texture, and a clean, minimalist, lifestyle-magazine aesthetic. Subtle film-like grain, natural shadows, and a fresh, healthy, energetic mood. No people, no text, no logos.

nutrition

Spirulina Helped Runners Last 32% Longer—Here's the Catch

BY DR. GYMBRO · Oct 21, 2026

Runners who took spirulina for four weeks lasted about 32% longer in an all-out effort after a brutal two-hour run. The same study found a 10.9% jump in fat oxidation and higher levels of the antioxidant glutathione. But before you stock up, there's a catch: only nine men took part, and the real-world gain was roughly 39 seconds. Here's what the research shows, why it might work, and how to try it safely.

A landscape editorial photograph in soft natural morning light. In the foreground on a rustic light oak table, a small cluster of fresh Rhodiola rosea plants with thick succulent blue-green leaves and tiny golden-yellow flower clusters rests beside a few dried, knobby amber-brown rhizome pieces. A matte ceramic cup of pale golden herbal tea sits beside them, with a thin curl of steam and a small linen cloth. The plants and roots are sharp, with fine texture and dewy highlights.

In the softly blurred background, a lean cyclist in a fitted charcoal jersey stands beside a road bike on a quiet country lane at sunrise. Rolling green hills fade into pale mist behind them, and warm light rims the rider's shoulders. The cyclist tightens a glove, calm and focused, in a pre-ride moment of preparation. A water bottle is mounted on the bike frame, and a simple analog stopwatch with a brushed metal casing lies on the table near the herbs, hinting at timed effort.

The palette is muted and modern: sage green, warm cream, soft gold, and slate gray, with gentle peach tones from the sunrise. Shallow depth of field, a clean, airy composition with generous negative space on the right third for headline text, and subtle film grain. The mood is calm, health-conscious, and quietly athletic, like a premium wellness and sports science magazine cover. No text, no logos, no futuristic elements.

science research

Rhodiola Rosea: A Stimulant-Free Pre-Workout for Hard Cardio?

BY DR. GYMBRO · Oct 19, 2026

A 2013 crossover trial found that a single 3 mg/kg dose of Rhodiola rosea an hour before a 6-mile bike time trial shaved the finish time from 25.8 to 25.4 minutes. Warm-up heart rate dropped from 140 to 136 bpm, and perceived exertion fell from 6.6 to 6.0. The gain is small, around 1.5%, and comes from only 18 people, so it's no miracle. Still, the effort-perception angle makes it an intriguing stimulant-free option for endurance athletes. Here's what the data show and how to try it sensibly.

A wide, editorial-style flat lay photographed from above on a pale, warm-gray stone surface lit by soft natural window light. On the left, a matte white supplement sachet and a small frosted glass jar of off-white probiotic powder sit beside a wooden scoop dusted with fine granules. In the center, a modern minimalist stopwatch with a brushed silver case and crisp white face rests on a folded slate-blue running towel, its hands frozen just past the half-minute mark. On the right, a pair of sleek running shoes in cream and sage green are angled diagonally, with a few strands of laces trailing across the surface. Scattered around the arrangement are fresh, natural gut-health cues: a halved kefir-colored ceramic bowl of creamy yogurt with a drizzle of honey, a few sprigs of fresh mint, sliced green apple, and a handful of raw oats. A small glass of water with delicate condensation catches a soft highlight in the background. The color palette is calm and refined: sage green, cream, soft slate blue, and touches of warm honey gold against the neutral stone. Shadows are long and gentle, creating depth and a quiet, premium wellness-journal mood. The shallow depth of field softly blurs the edges, leaving the stopwatch and probiotic jar in crisp focus. Negative space on the upper right of the composition leaves room for a headline overlay. The overall feel is clean, modern, and trendy, like a contemporary health and sports science magazine cover, with realistic textures, natural tones, and no futuristic or digital elements.

nutrition

SLAB51 Probiotic: One Week Added 33 Seconds for Elite Athletes

BY DR. GYMBRO · Oct 17, 2026

One week of the multi-strain probiotic SLAB51 helped elite athletes last about 33 seconds longer on a treadmill test, but a single dose did nothing and VO2max didn't change. The randomized, double-blind crossover trial also found higher levels of the antioxidant enzyme SOD before exercise. So what is SLAB51, and why might gut bacteria influence endurance at all? This article breaks down the study design, the numbers, and what athletes can realistically take from them. It also covers the limits: a small sample of elite men and a very short intervention.

A wide, editorial-style flat lay on a warm, matte cream stone surface, shot from slightly above in soft natural morning light. On the left, a ceramic espresso cup in muted terracotta holds dark coffee, with a few roasted coffee beans scattered beside it. In the center, a small wooden board holds three bright red chili peppers, one sliced open to show pale seeds, next to a small pile of coarse red pepper flakes. On the right, a pair of minimalist off-white running shoes with sage green accents rests at an angle, and a slim stopwatch with a clean white face lies in front of them. Three small matte white capsules sit in a neat row at the center of the composition, a quiet nod to the placebo and the active doses. Soft shadows fall to the lower right. A sprig of dried eucalyptus and a folded linen cloth in oatmeal tones add texture at the edges. The palette is warm and restrained: terracotta, chili red, cream, sage, and charcoal brown, with a gentle pop of red as the focal accent. The depth of field is shallow, so the foreground beans are slightly soft and the chilies and capsules stay crisp. The mood is clean, modern, and magazine-like, in the style of a contemporary health and science journal. There is no text, no people, and no logos, and plenty of negative space on the upper left and right edges leaves room for a headline overlay.

nutrition

Caffeine + Capsaicin Beat Placebo in a 10K. Capsaicin Alone Didn't

BY COACH RYAN · Oct 17, 2026

A chili-pepper compound plus caffeine was the only combo that beat placebo over 10 km in a new crossover trial, yet capsaicin alone did nothing. Caffeine drove the statistical effect, and there's no proof of synergy. The dose, 6 mg/kg, works out to roughly 450 mg for a 75 kg runner, which is a lot. Insomnia, anxiety, headaches, and racing heart showed up more often with caffeine. Here's what the 20-runner study found and who should skip it.

A cyclist's legs mid-pedal on a stationary road bike, shot in a bright, airy, minimalist studio with a soft warm-grey backdrop. In the foreground on a pale oak table sits a small ceramic dish holding four deep coral-red softgel capsules, with a few translucent droplets of red-orange oil glistening beside them. Beside the dish is a sprig of dried red microalgae-toned seaweed and a halved wild salmon fillet, its coral flesh echoing the capsule color. Behind the table, slightly out of focus, a cyclist in a fitted charcoal jersey and matte black shorts rides a bike on an indoor trainer. Only the torso and legs are visible, with no face. A white towel hangs over the handlebars and a clear water bottle catches the light.

Soft diffused morning light streams from a large window on the left, creating long gentle shadows and a subtle golden-hour glow on the skin and the glossy capsules. The palette is restrained and editorial: warm cream, sand, soft grey and charcoal, with vivid coral-red as the single accent color. A minimalist analog stopwatch with a clean white face sits on the table, its hands near the 85-minute mark. A thin, elegant line-graph shape is subtly suggested by a curved strip of red ribbon lying on the table, rising from left to right to hint at the performance gain without any text.

The composition follows the rule of thirds, with the capsules and stopwatch in the lower left and the cyclist's motion-blurred legs sweeping across the right. Shallow depth of field, crisp macro detail on the capsules, and a fine film-like grain. The overall feel is a modern health and science magazine cover: clean, calm, sophisticated, and natural, with negative space in the upper area for a headline. There are no futuristic elements, no glowing effects, no laboratory equipment, and no text or logos. Landscape 16:9 format.

nutrition

Astaxanthin for 4 Days Boosted Cycling Time-to-Exhaustion From 72 to 85 Minutes in a Small Trial

BY DR. GYMBRO · Oct 15, 2026

Four days of astaxanthin at 28 mg/day lengthened cycling time to exhaustion from about 72 to 85 minutes in a small randomized trial, a gain of roughly 18%. The same protocol blunted rises in muscle damage markers (CK and LDH) and lipid peroxidation (MDA) after a hard ride at 75% VO2max. Inflammation markers and fuel use did not change, so the mechanism is still unclear. The dose is also well above what many softgels provide, and the study had just ten young men. Here is what the numbers show and where the evidence stops.

A wide, editorial still life photographed in soft natural window light on a pale oatmeal-colored linen surface. At the center sits a small, rustic ceramic dish holding a handful of dried golden-orange Rhodiola rosea root pieces and a few fresh, fleshy green-gray succulent rosettes with rosy-pink tips. Beside it, a single matte amber glass capsule bottle lies on its side, with two cream-colored capsules spilling out. On the left, a minimalist analog stopwatch with a brushed brass case rests slightly out of focus, its hands suggesting a duration just past the quarter-hour mark. On the right, a worn, chalk-dusted steel kettlebell handle and a folded charcoal gym towel fill the negative space, hinting at lifting without showing a full gym scene.

In the foreground, a neat row of seven tiny ceramic pill cups arranged in a gentle diagonal line, the first cup holding one capsule and the rest sitting empty, as a quiet visual metaphor for a single dose versus daily dosing. A sprig of dried alpine moss and a few small speckled pebbles add organic texture. The background is a softly blurred warm-gray plaster wall with a gentle gradient shadow cast by a window frame, creating diagonal light stripes across the scene.

The palette is muted and earthy: sage green, terracotta, warm cream, brushed brass, and soft charcoal, with one subtle pop of coral from the Rhodiola tips. Shallow depth of field, crisp focus on the root and capsules, and fine film-like grain. The composition leaves generous clean negative space in the upper left for a headline overlay. The overall feel is a modern wellness and science journal: calm, tactile, minimal, and sophisticated, with a slightly moody, high-end magazine look. There is no text, no people, and no futuristic elements.

nutrition

200 mg of Rhodiola Bought Lifters 24 Extra Seconds. Then Four Weeks of Daily Dosing Added Nothing

BY DR. GYMBRO · Oct 15, 2026

A single 200 mg dose of Rhodiola rosea taken an hour before exercise nudged time to exhaustion from 16.8 to 17.2 minutes and raised VO2peak in a double-blind crossover trial. The twist is that four weeks of daily dosing didn't build on that effect or change any measured variable. The gain was small, about 24 seconds, and strength, reaction time and attention didn't budge. Here is what the study actually found, who might try an acute dose, and why you shouldn't count on "loading" rhodiola.