Umara's Awesome energy school
We at Umara love training, sports performance, nutrition, and research. Understanding how and why to use energy and supplements to improve performance is a crucial step for every athlete in the pursuit of faster records and higher rankings.
For this very reason, we have compiled some of our best articles below, aiming to clarify the basics of energy intake, its planning, and strategic implementation.
Why should I replenish carbohydrates during training?
You may have heard experienced endurance athletes claim things like, "no energy is needed under 4 hours," "real athletes only use water, no need for carbohydrates," or "you need to train your body to use fat reserves." The mantra "it works for me" combined with sports experience can be compelling when seeking advice. But what does the research actually show?
Read the entire article here.
Push the limit: Train the stomach
Just as you optimize your training with intervals, threshold sessions, and race-specific sessions both before and during the competition season, you can also train your stomach to handle increased energy intake. Why is there a need to train for energy intake?
The principle of specificity is (besides being a very good Scrabble word) a common concept in training and means "you get good at what you train." The same goes for our energy capacity. The body and its various systems develop and adapt when we challenge/push the systems.
Read the entire article here.
Create an effective energy plan
A well-constructed energy plan can often be the difference between setting a new personal record, securing a podium position, or hitting the wall completely partway through the race. Planning your intake, particularly regarding the volume of fluids, grams of carbohydrates per hour, and intensity zones, can seem complex. But it's not as complicated as you may think. In this article, we delve into how you can create your personal energy plan to always be prepared for competition.
Read the entire article here.
Navigating the many supplements available can feel overwhelming. That's why we've created a guide to the most researched supplements with the strongest evidence for improving performance. These include Nitrate/Beet Juice, Caffeine, Bicarbonate, Beta-Alanine, and Creatine, all of which have scientifically proven performance-enhancing effects in endurance sports. All these supplements should be taken before physical activity for optimal results.
Read the full article here.