GI distress doesn’t have to ruin your race—or your training. In this episode of the Find Your Edge Podcast, Coach Chris dives into the real reasons endurance athletes struggle with nausea, bloating, cramping, and emergency bathroom breaks… and what to do about it.

Whether you’re training for a triathlon, marathon, or long ride, this guide offers key strategies to manage and prevent gastrointestinal issues during exercise—plus long-term gut health tips to support your performance.

Know someone who can benefit from this episode? Please share it!

What Is GI Distress?

GI distress (short for gastrointestinal distress) refers to uncomfortable symptoms that can appear before, during, or after exercise. These may include:

• Nausea
• Cramping or bloating (upper or lower abdomen)
• Reflux or vomiting
• Diarrhea or urgent bowel movements

These issues are particularly common in long-course endurance events like Ironman triathlons or ultra-distance races, where blood is diverted from the digestive system to working muscles—making digestion more difficult.

Top Causes of GI Distress in Endurance Athletes

1. Overeating or Chugging Fluids

Taking in too much food or drink at once can overwhelm the gut, especially during high-intensity training or long-duration events. Instead of guzzling or gulping, aim to sip steadily and consume smaller bites or portions throughout the workout or race.

2. Race-Day Anxiety

The gut-brain connection is real. Pre-race nerves can trigger an overactive or sluggish digestive system, resulting in either diarrhea or constipation. Breathwork, meditation, and visualization techniques can help regulate your nervous system and reduce symptoms.

3. Unfamiliar Products on Race Day

Trying a new gel, drink, or bar for the first time during a race? That could backfire. Your digestive system needs training too. Use your workouts to test what works and what doesn’t.

4. Excess Sugar or Sugar Alcohols

Many endurance fueling products contain free fructose or sugar alcohols like xylitol and sorbitol, which can cause bloating, gas, and diarrhea. Stick to products with a balanced ratio of glucose and fructose, and limit your intake of poorly absorbed sweeteners.

It’s Not Just Race Day—It’s Your Gut Health

Underlying issues like leaky gut, microbial imbalances (dysbiosis), and inflammation can make athletes more susceptible to GI distress. Stress, poor diet diversity, and lack of recovery nutrition all play a role.

Be sure to read and listen to our podcast on Gut Health here.

Improving your gut health can positively affect your performance, motivation, and even sleep. This is why we developed our Longevity Nutrition Coaching Program—to help athletes optimize their gut and overall health year-round.

Simple Strategies to Reduce GI Distress

Before Training

• Keep meals predictable and lower in fat, fiber, and protein
• Track symptoms to identify triggers
• Incorporate 1 minute of breathwork to reduce stress

During Training

• Use a tested fueling strategy, spaced out over time
• Keep a simple fueling and hydration log that tracks what you consumed, when you consumed it, and how you felt.
• Avoid new products and experiment with different ratios of fructose (we dive into this deeper in our Fueling & Hydration Bootcamp too)

Daily Gut Health Habits

• Drink plenty of water (don’t rely solely on electrolyte beverages, sodas, etc)
• Eat a variety of fruits and vegetables
• Include fermented foods if tolerated
• Limit processed foods

When to Test (Not Guess)

If symptoms persist, you may benefit from deeper testing to rule out food sensitivities, infections, parasites, or gut inflammation. We offer comprehensive gut and nutrition testing to help you get to the root of the issue. Go here for more info.

Start Your Gut Healing Journey

GI distress doesn’t have to be something you simply accept as part of endurance sports. With the right strategy and some practice you can fuel with more confidence in training and on race day.

We’ve helped hundreds of athletes just like you—and we’d love to help you too.

Still Struggling With GI Issues During Training or Racing?

If you’ve tried changing gels, drinks, meal timing, or race-day nutrition and you’re still dealing with GI problems, it may be time to stop guessing. Our sports nutrition services help endurance athletes build a personalized fueling strategy around their training, goals, preferences, and individual needs.

Explore Sports Nutrition

What can happen when you put women, bikes, community, and a meaningful mission together?

You get something much bigger than a bike ride.

In this episode of the Find Your Edge podcast, Coach Chris Newport talks with Catherine Davis and Nesha Daubenspeck about Le Tour de Femme, a women’s cycling event with two powerful goals: supporting women going through cancer and empowering more women to explore the sport of cycling.

And for Catherine, that mission is deeply personal.

What Is Le Tour de Femme?

Le Tour de Femme began in 2006 with a mission that brings together cycling, women’s empowerment, community, and support for women affected by cancer.

The event has always had two central goals:

• Support women who are going through cancer
• Empower women to explore the sport of cycling

That combination is important because cycling can be so much more than exercise.

A bike can become a way to build confidence, discover what your body is capable of, meet people who understand you, and become part of a community.

Catherine Davis Discovered Le Tour de Femme During Chemotherapy

Catherine’s relationship with Le Tour de Femme began in a place you might not expect: a breast cancer support group.

She was in the middle of chemotherapy in 2009 when she learned about the ride.

Already an avid cyclist, her response was essentially: I want to do that.

So she did.

Catherine rode Le Tour de Femme while undergoing chemotherapy.

It was also her first all-women’s cycling event, and what struck her wasn’t simply the riding. It was the support and community surrounding it.

That first experience eventually grew into years of participation, service on the organization’s board, and a leadership role as co-director.

Why Women’s Cycling Communities Matter

There can be a big difference between knowing you could ride a bike and feeling like you actually belong in cycling.

For someone looking at cycling from the outside, there can be plenty of questions:

• Am I experienced enough?
• Will I be able to keep up?
• Do I have the right bike?
• Will everyone else know more than I do?
• Will I actually fit in?

Community can change that experience.

Instead of having to figure everything out alone, you’re surrounded by people who can encourage you, answer questions, share experiences, and remind you that you don’t have to prove yourself before you belong.

That’s one of the themes that makes the Le Tour de Femme story so powerful.

Le Tour de Femme Is About More Than Cycling

The bike may bring people together, but the mission extends beyond sport.

From the beginning, Le Tour de Femme has also been about supporting women navigating cancer.

For Catherine, those two worlds weren’t separate. She experienced the event herself while undergoing chemotherapy.

Her story is a reminder that movement doesn’t always have to be about a PR, podium, or race result.

Sometimes movement gives us connection.

Sometimes it gives us confidence.

Sometimes it reminds us of what our bodies can still do during an incredibly difficult season of life.

A New Chapter With 1 of Us

Le Tour de Femme eventually found what Catherine describes as its ideal partner in 1 of Us.

The fit made sense because 1 of Us was already committed to supporting women affected by female cancers.

That shared mission created an opportunity for Le Tour de Femme to continue its work while becoming part of an organization already deeply involved in supporting women through cancer.

It’s an example of what can happen when organizations with complementary missions collaborate instead of trying to do everything independently.

Do You Have to Be an Experienced Cyclist to Find a Cycling Community?

No.

One of the biggest barriers to endurance sports isn’t necessarily physical ability. Sometimes it’s simply wondering whether you belong.

You don’t need to be the fastest person in the group to benefit from cycling.

You don’t need an impressive athletic resume to start.

And you don’t have to know everything before you show up.

Finding supportive people can make the process of learning and growing far less intimidating—and a lot more fun.

What Athletes Can Learn From Le Tour de Femme

There are a few lessons here that extend well beyond this particular event.

1. Community can change your relationship with sport.

Training alone and being part of a supportive community are very different experiences. The right people can help you stay engaged, learn, and keep showing up.

2. You don’t have to wait until you feel like an “athlete.”

There isn’t an experience requirement for deciding you’d like to try something new.

3. Movement can mean more than performance.

We love performance at The Endurance Edge. But movement can also provide joy, friendship, confidence, purpose, and connection.

4. Your sport can connect you to something bigger.

An endurance community can become a place where people support one another both on and off the course.

Looking for Your Own Endurance Community?

You shouldn’t have to figure out endurance sports alone.

At The Endurance Edge, we believe training should support your performance, your health, and your life—and community can be an important part of that.

Our Group Training & Club brings athletes together with professional guidance and a supportive community, whether you’re newer to endurance sports or have been doing this for years.

Learn more about The Endurance Edge Group Training & Club →

Frequently Asked Questions About Le Tour de Femme

What is Le Tour de Femme?

Le Tour de Femme is a women’s cycling event founded in 2006. Its mission combines supporting women going through cancer with empowering women to explore cycling.

Who is Le Tour de Femme for?

The event is centered around women, cycling, community, and supporting women affected by cancer.

How is Catherine Davis connected to Le Tour de Femme?

Catherine first participated in the event in 2009 while undergoing chemotherapy for breast cancer. She continued riding the event, later joined its board, and became a co-director.

What is the connection between Le Tour de Femme and 1 of Us?

1 of Us shares Le Tour de Femme’s commitment to supporting women affected by female cancers and became the organization directing the event.

Why are supportive cycling communities important?

Supportive communities can help athletes build confidence, learn new skills, meet training partners, and feel like they belong—regardless of speed or experience.

Final Thoughts

Le Tour de Femme is a beautiful reminder that endurance sports aren’t only about how fast or how far we can go.

They’re also about who we become—and who comes alongside us—while we’re doing it.

Whether you’re an experienced cyclist or someone who’s been wondering if there’s a place for you in endurance sports, you don’t have to have everything figured out before you begin.

Find your people. Get on the bike. And see where it takes you.

Register for the Le Tour de Femme directly here. 

Some people race for the PR.

Some people race for the medal.

Apparently, I race for the post-race pickles. 😆

But in all seriousness, one of the reasons I invited Roadless Races founder and race director Jim Harman onto the Find Your Edge Podcast was because I had such a fantastic experience at one of his races.

It was extremely well run, welcoming, and fun, the kind of race experience that reminds you that endurance sports don’t always have to be about chasing a number.

Sometimes, getting off the road, trying something different, and surrounding yourself with a great endurance community can be exactly what you need.

And Jim’s journey into race directing is almost as interesting as the events themselves.

What Is Roadless Races?

Roadless Races is the evolution of more than two decades of race-directing experience from Jim Harman, whose unexpected career in endurance events began in Northern Virginia in 1999.

Jim didn’t exactly sit down one day and decide, “I’m going to become a professional race director.”

He pretty much fell into it.

While interviewing for an adventure programs manager position at George Mason University’s Outdoor Education Center, Jim was asked what he would do if he got the job.

Along with wilderness, rock climbing, and paddling programs, he proposed creating an adventure race.

There was just one problem.

The person interviewing him asked:

“What’s an adventure race?”

Jim explained his idea for a team-based event combining navigation, trekking, mountain biking, paddling, and special obstacles.

She liked the idea.

He got the job.

And what started as an idea in a job interview eventually became a race-directing career spanning more than 25 years.

Adventure Racing Looked Very Different in 1999

When Jim entered the sport, adventure racing was still relatively new.

Many people associated it with big expedition-style events. Jim wanted to create something much more approachable: a one-day “sprint” adventure race.

That’s an important distinction for endurance athletes.

Adventure doesn’t necessarily have to mean an enormous, intimidating undertaking.

Sometimes it’s simply about stepping outside your normal routine and trying something that asks something different of you.

Why Trail Racing Can Be Good for Endurance Athletes

If your race calendar has started to feel like a constant cycle of finish times, pace goals, and PR attempts, a different type of event can change your perspective.

Trail and adventure-style races give athletes an opportunity to focus on the experience not just the numbers on a watch.

That can mean:

• Exploring new places
• Learning new skills
• Getting off your usual roads and routes
• Connecting with other endurance athletes
• Challenging yourself in a different way
• Remembering that racing is supposed to be fun

And yes, sometimes it means discovering particularly good post-race pickles.

A Great Race Is About More Than the Course

As a race director myself, I know how much work happens behind the scenes before an athlete ever reaches a starting line.

When an event is organized well, athletes may never notice most of those details.

That’s actually part of the point.

You want to be able to show up, understand where you’re going, feel supported, race hard, and enjoy the experience without worrying about everything happening behind the scenes.

That’s one of the things that stood out to me when I raced one of Jim’s events.

A well-run race gives athletes space to focus on what they’re there to do: race, explore, challenge themselves, and have fun.

Do You Have to Be an Experienced Trail Runner?

No matter what type of endurance event you’re considering, it’s easy to look around and assume everyone else knows exactly what they’re doing.

But every experienced athlete was a beginner once.

You don’t have to wait until you feel like a “real” trail runner, runner, cyclist, or triathlete to explore something new.

Start with an event that fits your current fitness and experience. Learn the course requirements. Prepare appropriately. Ask questions.

Then go have an adventure.

Why Community Matters in Endurance Sports

We talk a lot at The Endurance Edge about training smarter.

But staying active for life isn’t only about training zones, mileage, or race results.

Who you surround yourself with matters, too.

A supportive endurance community can give you people to train with, learn from, laugh with, travel with, and celebrate with.

And on those days when motivation isn’t exactly overflowing?

Knowing someone is waiting for you can make showing up a whole lot easier.

That’s one reason local races and endurance communities are so valuable. They turn an individual sport into a shared experience.

What Can Endurance Athletes Learn From Jim Harman?

Jim’s story is a great reminder that endurance sports don’t have to follow one predetermined path.

You can try something different.

You can get off the road.

You can choose an event because it sounds fun instead of because it fits perfectly into a performance spreadsheet.

And you can challenge yourself without turning every starting line into a test of your worth as an athlete.

Performance matters. But so does enjoying the process enough that you want to keep doing this for years to come.

Want More Community in Your Training?

If you’re tired of doing all your training alone or you’d simply like more supportive endurance athletes around you check out The Endurance Edge Group Training & Club.

It’s designed to help athletes connect, train, learn, and have more fun doing the sports they love.

Because finding your edge doesn’t mean you have to do everything by yourself.

Learn more about The Endurance Edge Group Training & Club →

Frequently Asked Questions

Who is Jim Harman?

Jim Harman is an experienced race director whose career in endurance events began in Northern Virginia in 1999 after he proposed creating an adventure race while interviewing for a position at George Mason University’s Outdoor Education Center.

What is adventure racing?

Adventure races can combine multiple outdoor disciplines. Jim’s original concept included navigation, trekking, mountain biking, paddling, and special obstacles in a team-oriented event.

Why should road runners or triathletes try trail racing?

A different type of event can provide a new challenge and a chance to focus less on pace and more on exploration, skills, community, and the overall experience.

Do I need to be an elite athlete to try a different kind of race?

No. Choose an event appropriate for your current experience and fitness, understand the course and equipment requirements, and prepare accordingly. Everyone starts somewhere.

How can I find a community to train with?

Local running and triathlon clubs, group workouts, and local races can all be great ways to meet other endurance athletes. The Endurance Edge also offers group training and club opportunities for athletes who want coaching, connection, and community.

The Bottom Line

You don’t always need another race where the only goal is to go faster.

Sometimes you need an adventure.

Jim Harman’s journey from proposing his first adventure race in 1999 to building a career around endurance events is a reminder of what makes this community so special.

We get to challenge ourselves.

We get to explore.

We get to meet some pretty awesome people along the way.

And, if we’re lucky, there might even be pickles at the finish line. 🥒

You can have the training plan.

You can buy the fast bike, track your power, obsess over your splits, and know every number in TrainingPeaks.

But if you’re not giving your body what it needs to actually do the work?

You’re leaving an important part of performance on the table.

And nowhere is that more obvious than at the highest level of professional cycling.

On this episode of the Find Your Edge Podcast, I sat down with Kristen Arnold, MS, RDN, CSSD, a sports dietitian, former professional cyclist, former team director, and nutritionist working with EF Pro Cycling.

Kristen gave us a fascinating behind-the-scenes look at how nutrition is integrated into professional cycling—from morning hydration checks and chef-prepared meals to race-day feed zones, heat strategies, carbohydrate testing, and gut training.

But here’s what I really want you to hear:

You don’t have to be a professional cyclist to benefit from the big lesson behind all of this.

Great sports nutrition isn’t about blindly copying what a professional athlete eats.

It’s about figuring out what your body needs and building a strategy you can actually execute.

Why Nutrition Matters So Much in Professional Cycling

Professional road cycling places enormous demands on the body.

Riders may race long distances day after day during stage races, which means nutrition isn’t something that can be left to chance.

Kristen explained that nutrition has become an increasingly important part of cycling performance. Teams aren’t simply telling riders to “eat more carbs.”

Nutrition support can involve an entire system of professionals, protocols, chefs, testing, products, logistics, and individualized recommendations.

At Kristen’s team, six nutrition professionals work either part- or full-time across the organization.

That alone tells you something:

Fueling isn’t an afterthought. It’s part of the performance plan.

What Does a Sports Dietitian Actually Do at a Pro Cycling Race?

If you picture the team dietitian standing around handing riders gels, think again.

At the Giro d’Italia Women, Kristen described her role as helping execute a carefully coordinated nutrition system.

A typical day can include:

• Assessing riders’ hydration status in the morning
• Making hydration recommendations
• Coordinating with the team chef
• Making sure meals support the demands of the day’s racing
• Preparing and executing race nutrition protocols
• Adjusting strategies for heat and course conditions
• Helping coordinate bottles, gels, food, and feed-zone nutrition
• Supporting recovery so athletes can do it all again the next day

At Grand Tours, the team even travels with a chef and food truck so meals can be prepared specifically for the riders.

That might sound like luxury treatment—and Kristen joked that it certainly feels that way—but there’s a serious performance reason behind it.

When athletes are racing at an elite level day after day, getting nutrition right needs to be as easy and consistent as possible.

The Bigger Lesson: A Nutrition Plan Has to Work in Real Life

This may be one of my favorite lessons from the conversation.

You can create the most scientifically perfect fueling strategy on paper.

But as I told Kristen during our conversation, if the food doesn’t actually get into the athlete’s mouth, we have a problem.

Professional cycling makes this incredibly obvious.

During races, riders may receive musette bags containing bottles, nutrition products, and cooling supplies from staff stationed along the course.

But riders still have to grab that nutrition—sometimes while moving incredibly fast in a tightly packed peloton.

Kristen explained that feed-zone location and race conditions can sometimes make getting nutrition difficult or even unsafe.

Sound familiar?

You may not be grabbing a musette while riding in a World Tour peloton, but your nutrition plan still has to survive real life.

Can you open the package while riding?

Can you tolerate the drink when it’s hot?

Can you carry enough carbohydrates during your marathon?

Does your stomach tolerate your race breakfast?

Did you actually practice the strategy during training?

Nutrition isn’t just about knowing what you “should” do.

It’s about creating a system you can consistently execute.

How Much Carbohydrate Can an Athlete Actually Use?

This is where our conversation got wonderfully nerdy.

Kristen’s team has incorporated performance testing that looks at how much of the carbohydrate athletes consume is actually being oxidized.

And the individual differences can be substantial.

Kristen described riders consuming very high amounts of carbohydrate during testing while showing dramatically different carbohydrate oxidation rates.

In other words:

What an athlete consumes and what that athlete can effectively use aren’t necessarily the same thing.

That matters because it’s tempting for everyday endurance athletes to hear what professional cyclists are consuming and immediately assume they should do the same.

Not so fast.

A professional cyclist’s fueling strategy reflects that athlete’s training load, intensity, goals, physiology, experience, gastrointestinal tolerance, and the demands of the event.

Your strategy should reflect yours.

Gut Training Is Training, Too

One of Kristen’s biggest practical takeaways was the importance of gut training.

If you’re planning to increase carbohydrate intake during a long ride, marathon, triathlon, or other endurance event, don’t wait until race morning to find out whether your digestive system can handle it.

Kristen explained that athletes can deliberately practice taking in larger amounts of carbohydrate during training so their gastrointestinal system becomes accustomed to the strategy.

At the professional level, riders may follow specific gut-training protocols before undergoing carbohydrate oxidation testing.

For the rest of us, the principle is much simpler:

• Practice your race fueling during training
• Increase intake strategically rather than making huge jumps
• Pay attention to gastrointestinal symptoms
• Test different products and delivery methods
• Practice under conditions similar to race day
• Don’t assume someone else’s carbohydrate target is automatically right for you

Your gut is part of your endurance training.

Heat Changes the Nutrition Strategy

Fueling doesn’t happen in a vacuum.

Temperature, course demands, race tactics, duration, and intensity all influence what athletes need.

Kristen described specific heat protocols used by the team, including cooling strategies such as slushies and ice socks, along with adjustments to what’s available to riders at feed zones.

The bigger takeaway for everyday athletes is important:

Your nutrition and hydration strategy should respond to the environment.

The plan you used successfully during a cool spring training ride may not be the right plan for a hot summer race.

That’s particularly important for athletes who experience cramping, GI distress, major changes in performance, or difficulty staying hydrated in the heat.

Performance Nutrition Is More Than Eating as Much as Possible

Cycling also has a complicated history with body weight.

Watts per kilogram matters in the sport, and Kristen didn’t pretend otherwise.

But one of the most encouraging parts of our conversation was hearing how her team approaches athlete health.

Kristen explained that they closely monitor physical health and mental health and will not simply pursue weight management at the expense of an athlete’s health, performance, relationship with food, bone health, or hormones.

That distinction matters for athletes at every level.

Being lighter isn’t automatically better.

Eating less isn’t automatically more disciplined.

And a nutrition strategy that damages your health isn’t a successful performance strategy.

Your goal is to support the body you’re asking to perform.

What Everyday Endurance Athletes Can Learn From Pro Cycling Nutrition

You probably don’t need six nutrition professionals, a traveling chef, a food truck, and someone standing on the side of the road holding your bottles.

Although…that would be pretty awesome.

But you can borrow the principles behind that level of support.

1. Stop treating nutrition as an afterthought. Your fueling strategy should be part of your training plan.
2. Individualize your plan. What works for your training partner, favorite professional cyclist, or random person on Instagram may not be right for you.
3. Practice your fueling. Your gut needs training just like your muscles do.
4. Plan for logistics. Know what you’ll eat, when you’ll eat it, how you’ll carry it, and whether you can actually consume it while moving.
5. Adjust for conditions. Heat, duration, intensity, terrain, and race demands matter.
6. Protect your health. Performance shouldn’t require sacrificing your physical or mental health.
7. Get support when you’re stuck. More information isn’t always the answer. Sometimes you need someone who can help determine what actually applies to you.

Why Working With a Sports Dietitian Can Change the Game

There’s no shortage of endurance nutrition information online.

That’s actually part of the problem.

Should you eat 60 grams of carbohydrate per hour?

90?

More?

Which drink?

How much sodium?

What if your stomach revolts?

What if you’re trying to change body composition while training for a race?

The value of a great sports dietitian isn’t simply knowing another nutrition fact.

It’s having someone help you sort through the noise, understand your individual needs, and turn the science into a plan you can actually follow.

That’s true whether you’re racing the Giro d’Italia or training for your first 70.3.

Want to Stop Guessing About Your Sports Nutrition?

If you’re training consistently but still aren’t sure whether you’re eating enough, fueling your workouts appropriately, recovering well, or using the right race-day strategy, we can help.

The Registered Dietitian Nutritionists at The Endurance Edge help endurance athletes build personalized, evidence-based nutrition strategies around their bodies, training demands, goals, and real lives.

You don’t need a professional cycling team’s nutrition department.

But you deserve more than guessing.

Learn more about Sports Nutrition at The Endurance Edge.

Frequently Asked Questions About Cycling Nutrition

Why is nutrition so important for cyclists?

Cyclists need adequate energy, carbohydrates, fluids, and electrolytes to support training and racing. Longer and harder events increase those demands, while recovery nutrition becomes especially important when training or racing on consecutive days.

What does a sports dietitian do for professional cyclists?

A professional cycling nutritionist may help assess hydration, coordinate meals with chefs, create fueling protocols, plan race nutrition, adjust strategies for environmental conditions, monitor athlete health, coordinate with coaches and medical staff, and help individual athletes refine their nutrition strategies.

What is gut training for endurance athletes?

Gut training involves practicing your planned carbohydrate and fluid intake during exercise rather than introducing a large amount for the first time on race day. Kristen described using deliberate gut-training protocols with professional cyclists before carbohydrate oxidation testing.

Should amateur cyclists copy professional cyclists’ carbohydrate intake?

No. Kristen’s experience with carbohydrate oxidation testing highlights substantial differences between individual athletes. Your fueling strategy should reflect your exercise duration, intensity, goals, tolerance, training history, and individual needs rather than simply copying a professional athlete.

When should I work with a sports dietitian?

Consider getting professional help if you’re consistently struggling with low energy, bonking, GI problems, recovery, hydration, race-day fueling, body composition, or conflicting nutrition advice—or if you simply want confidence that your nutrition strategy matches your training goals.

Listen to the Full Find Your Edge Podcast Episode

Listen to my full conversation with Kristen Arnold for a fascinating behind-the-scenes look at professional cycling, nutrition, gut training, race logistics, women’s cycling, and what athletes at every level can learn from the pros.

Listen to the Find Your Edge Podcast.

What helps an endurance athlete keep training not just for one race season, but for years or even decades?

It may not be willpower.

It may not be the medal, podium, pace, power number, or finish time either.

According to Dr. Sarah Gordon’s research with triathletes age 65 and older, lasting motivation in endurance sports is often connected to something deeper: enjoyment, competence, autonomy, health, and community.

In this episode of the Find Your Edge Podcast, Coach Chris Newport talks with Dr. Gordon about the science of motivation, her journey from recreational runner and triathlete to earning a doctorate in health leadership and human performance at age 53, and what older athletes can teach us about remaining active for life.

They explore self-determination theory, successful aging, athletic identity, stress management, adaptability, and why the journey toward a meaningful goal may change us more than the achievement itself.

From a First Run to a Doctorate in Human Performance

Dr. Gordon remembers going for her first run at age 15 and immediately falling in love with the feeling of moving outside.

In her twenties, she completed her first triathlon on a heavy Schwinn bike. Her endurance journey continued through different seasons of work, education, and raising a family, even when consistency occasionally slipped.

Then, at age 53, she decided to pursue something she had wanted for years: a doctorate focused on health and human performance.

She completed her doctorate in May 2025 after studying the exercise motivations of triathletes age 65 and older and their perspectives on successful aging.

It was not simply an academic achievement. It helped her create a life that felt more aligned with her curiosity, interests, and sense of purpose.

“It totally shifted my life toward so much more alignment.”

What Does the Science Tell Us About Endurance Sports Motivation?

Endurance sports motivation is the combination of internal and external reasons that influence an athlete to begin, continue, or return to training.

Some athletes may initially be motivated by a race, weight goal, award, or personal record. Those goals can be exciting and meaningful.

But the reasons that help someone remain active over many years often become more personal:

• Enjoying movement
• Feeling capable
• Challenging themselves
• Supporting physical and mental health
• Connecting with other athletes
• Maintaining independence
• Living with purpose

Dr. Gordon emphasizes that motivation is dynamic and individualized. What inspires one athlete may not inspire another and what motivates you today may change during another season of life.

Self-Determination Theory: The Science Behind Lasting Motivation

Dr. Gordon studied motivation through a framework known as self-determination theory.

The theory identifies three basic psychological needs that can support more internally driven motivation: autonomy, competence, and relatedness.

1. Autonomy: Choosing the Journey for Yourself

Autonomy means feeling that you have a meaningful choice in your actions.

You are not training only because someone else expects it from you. You are choosing a goal, activity, or lifestyle because it matters to you.

For an endurance athlete, autonomy can look like:

• Choosing a race distance that genuinely excites you
• Adjusting a goal when your life or health changes
• Deciding how sport fits alongside work and family
• Training because you value the experience not because you need to prove something

This is why “just” completing a sprint triathlon, 5K, or shorter event should never be minimized. Your goal does not need to resemble anyone else’s goal to be valuable.

2. Competence: Developing Skills and Confidence

Competence is the feeling that you can learn, improve, and handle the challenge in front of you.

Endurance sports require many skills beyond physical fitness. Athletes learn how to pace, fuel, hydrate, recover, transition, handle equipment, manage setbacks, and make decisions under pressure.

As those skills improve, confidence often grows.

This creates an important cycle:

Learning builds competence. Competence builds confidence. Confidence makes participation more enjoyable.

You do not need to know everything before beginning. You need an environment that allows you to learn safely, ask questions, practice, and recognize your progress.

3. Relatedness: Finding Your People

Relatedness is the need to feel connected to others.

In Dr. Gordon’s research, older triathletes frequently described the importance of camaraderie, friendship, training partners, travel, and seeing people they knew at races.

The triathlon community was not simply a pleasant addition to the sport. It was part of what kept them participating.

Community can provide:

• Encouragement when motivation dips
• People who understand your goals
• Opportunities to learn new skills
• Practical assistance when you need support
• A sense of identity and belonging
• More enjoyment in training and racing

Asking for help can become particularly important as circumstances change. An athlete may need assistance transporting a bike, modifying training, managing an injury, learning technology, or simply getting to an activity.

Needing support does not make someone less capable. It allows them to continue participating in something that gives their life meaning.

Why Enjoyment Matters More Than Willpower

Discipline and consistency are important. Lofty goals usually require both.

But discipline alone may not create a lifelong relationship with physical activity.

Dr. Gordon found that older triathletes often used phrases such as:

• “I do it because I enjoy it.”
• “I do it because it’s fun.”
• “I love the camaraderie.”
• “I enjoy competing against myself.”

Winning can feel rewarding, but it was not necessarily the primary force bringing athletes back to training and future races.

Enjoyment was.

This does not mean every workout will feel fun. It means the larger experience gives you enough satisfaction, connection, challenge, or meaning to remain part of your life.

How the Science of Motivation Applies as Athletes Age

The goal is not to force your current body to perform exactly as it did 10, 20, or 30 years ago.

The goal is to continue becoming the strongest and healthiest version of yourself in your current season.

That requires adaptability.

Stop Competing With a Past Version of Yourself

Past performances can provide useful information, but they can also become an unfair standard.

Your training history, responsibilities, health, recovery capacity, and priorities may have changed.

Dr. Gordon encourages athletes to make peace with those changes rather than assuming that a different pace or distance means they have failed.

You can still challenge yourself without punishing yourself.

Let the Sport Change With You

Remaining active may mean:

• Selecting shorter races
• Adding more recovery
• Adjusting pace expectations
• Training with a group instead of alone
• Exploring a different sport
• Focusing on consistency instead of competition
• Finding new ways to participate after injury or illness

The format may change, but the benefits of movement, connection, confidence, and purpose can remain.

Challenge Age-Based Assumptions

Dr. Gordon also discusses ageism: assumptions that older adults should naturally slow down, become less adventurous, or withdraw from demanding activities.

Older endurance athletes offer a different picture.

They demonstrate that later life can include learning, competition, travel, friendship, physical challenge, and meaningful goals.

Aging does not erase ambition. It may simply change what success looks like.

Burnout Is Information

There were points during Dr. Gordon’s five-year doctoral journey when the demands of school, caregiving, work, and life became overwhelming.

One of her most practical lessons sounds simple:

“When you feel like quitting, take a nap.”

The deeper lesson is that the desire to quit may sometimes be a signal that something is out of balance.

You may need:

• More sleep
• Better recovery
• Additional support
• Clearer boundaries
• Time away from the goal
• A change in expectations
• Help managing stress

Exhaustion can make a meaningful goal feel impossible. Rest can provide enough space to see the situation differently.

Create Non-Negotiable Time for Yourself

During her doctoral work, Dr. Gordon learned to protect what she calls “non-negotiable time.”

This does not have to mean hours away from your responsibilities.

It might be:

• A 15-minute walk
• An early-morning run
• Mobility or strength work
• Prayer or meditation
• Quiet time without a screen
• A workout with supportive friends

The purpose is to create a small, protected space that supports your well-being.

This is not selfish. It may help you return to the rest of your life with more patience, energy, and perspective.

Be Grateful for the Hard

A race, degree, career transition, injury recovery, or major personal goal will rarely unfold without obstacles.

Dr. Gordon encourages people to remain open to what the difficult moments can teach them.

Her original dissertation plan focused on aquatic exercise for people with Alzheimer’s disease. After three years, she learned that the project would not be feasible within the requirements of her program.

She had to pivot.

That unexpected change led her back to her own curiosity about older triathletes and ultimately to research she deeply loved.

Sometimes a pivot is not evidence that the original journey failed.

It may be the step that brings you closer to work, goals, or experiences that fit you better.

The Journey Changes You Before the Finish Line Does

A finish line can be powerful.

But much of the transformation happens before you reach it.

You learn how to keep going when things become uncomfortable. You become more willing to ask for help. You discover what you value, what you can handle, and where you need to grow.

When Dr. Gordon looks back on earning her doctorate, the degree matters but so do the friendships, lessons, challenges, and self-discovery that happened along the way.

The same is true in endurance sports.

The person who arrives at the starting line is already different from the person who first decided to enter.

What Are You Training For?

Dr. Gordon ends her own podcast interviews with one question:

“What are you training for?”

You can answer it literally, figuratively, or metaphorically.

Perhaps you are training for:

• Your first race
• A personal record
• More energy
• Recovery from a difficult season
• Greater confidence
• Independence as you age
• More adventures with your family
• A life that feels more aligned

Your answer does not need to impress anyone else.

It simply needs to matter to you.

How to Build Motivation That Lasts

Start with these questions:

1. What kind of movement do I genuinely enjoy?
2. What skills would help me feel more confident?
3. Who could support me or join me?
4. Does my goal fit my current life?
5. What would progress look like without comparing myself to someone else?
6. What rest, boundaries, or support do I need?
7. What am I really training for?

You do not need a perfect plan before taking your next step.

Choose something meaningful. Stay curious. Ask for help. Let yourself adapt. And remember to notice who you are becoming along the way.

Find Community for Your Endurance Journey

Training may be an individual decision, but it does not have to be an isolated experience.

The Endurance Edge Group Training & Club gives runners and triathletes access to supportive training partners, experienced coaches, skill-building opportunities, and a community that understands the journey.

Whether you are preparing for your first event, returning after time away, or looking for people who can help you remain active for years to come, you are welcome here.

Explore Group Training & Club

Frequently Asked Questions

What motivates endurance athletes to keep training?

Motivation varies by individual, but Dr. Gordon’s research with older triathletes identified recurring themes such as enjoyment, physical health, personal challenge, friendship, camaraderie, and belonging to the triathlon community.

What is self-determination theory in sports?

Self-determination theory is a framework for understanding motivation. Dr. Gordon explains three psychological needs within the framework: autonomy, or having meaningful choice; competence, or developing skills and confidence; and relatedness, or feeling connected to others.

Why is community important for endurance athletes?

Community can provide emotional encouragement, practical help, accountability, shared experiences, and opportunities to learn. It may also make training and racing more enjoyable.

How can athletes remain active as they age?

Athletes can adapt their distances, pace, training structure, recovery, and expectations to their current circumstances. Remaining active does not require reproducing a past version of athletic performance.

Is it normal to lose motivation during training?

Yes. A drop in motivation may reflect fatigue, stress, inadequate recovery, unrealistic expectations, isolation, or a goal that no longer fits. Before abandoning the goal, consider whether you need rest, support, or a thoughtful adjustment.

How do I become more confident as an endurance athlete?

Confidence often develops through competence. Learning practical skills, practicing consistently, receiving useful coaching, and noticing small improvements can help an athlete feel more capable over time.

Do I need to complete long-distance races to call myself an endurance athlete?

No. A sprint triathlon, 5K, local ride, swim event, or personal fitness goal can be meaningful and challenging. Your athletic experience does not become more legitimate simply because the distance increases.

Listen to the Find Your Edge Podcast

Listen to the complete conversation with Dr. Sarah Gordon on the Find Your Edge Podcast.

Explore more Find Your Edge Podcast episodes

Ask almost any triathlete about their first finish line, and they’ll remember it for the rest of their life.

Crossing that line isn’t just about earning a medal. It’s the moment you realize you’re capable of more than you ever imagined.

That feeling is exactly why we created Humans of Steel Racing.

On this episode of the Find Your Edge Podcast, Coach Chris Newport and Coach Carlie Frost-Poirier share the story behind one of North Carolina’s most unique triathlons, how it was born during the COVID pandemic, and why it has become a favorite race for beginners, experienced athletes, relay teams, volunteers, and families alike.

How Humans of Steel Began

Like many endurance stories, Humans of Steel started with a problem.

During the COVID shutdowns, races across the country were cancelled. Many athletes had spent months preparing for an Ironman but suddenly had nowhere to race.

Rather than letting that hard work go to waste, The Endurance Edge decided to create an event of their own.

The original race wasn’t about records or prize money. It was about giving athletes a finish line when they needed one most.

That spirit still defines Humans of Steel today.

What Makes Humans of Steel Different?

Most triathlons follow the traditional order:

• Swim
• Bike
• Run

Humans of Steel flips that format.

• Trail Run
• Road Bike
• Open Water Swim

At first glance, that sounds unusual.

But there are several advantages.

• You avoid standing around waiting for a swim start.
• You begin the day already warmed up.
• You spread swimmers out naturally, creating a calmer swim experience.
• You finish by cooling off in Harris Lake during the North Carolina summer.

It’s different—but that’s exactly what many athletes love about it.

A Great First Triathlon

Starting your first triathlon can feel intimidating.

Swimming with hundreds of athletes, crowded transitions, and race-day nerves keep many people from ever signing up.

Humans of Steel was intentionally designed to lower those barriers.

Because athletes enter the water gradually instead of all at once, there are fewer swimmers in the lake at any given time.

That means:

• More lifeguards per athlete
• Less crowding
• A calmer open-water experience
• Extra confidence for first-time triathletes

Athletes who want additional support can even choose a brightly colored swim cap so safety personnel know to keep extra eyes on them.

If it’s your very first triathlon, expect more than just a finish medal—you’ll also receive plenty of encouragement, photos, and your own “First Triathlon” celebration sign.

Not Ready for All Three Sports? Try a Relay or Aquabike

Triathlon doesn’t have to mean doing everything yourself.

Humans of Steel offers several options for athletes of all abilities.

• Sprint Triathlon
• Olympic Triathlon
• Aquabike
• Relay Teams

The reverse format creates something especially unique for aquabike athletes.

Instead of quietly finishing in transition, every athlete gets to experience the same exciting finish line celebration and medal ceremony.

Everyone deserves to cross a finish line.

Perfect Timing for Fall Racing

One reason Humans of Steel has become so popular is its place on the calendar.

There aren’t many Olympic-distance races in early August.

For athletes preparing for late-summer or fall 70.3 and Ironman races, Humans of Steel provides the perfect opportunity to practice racing, nutrition, pacing, and transitions before the bigger goal event.

A Race That Feels Like Community

One thing you’ll notice immediately is that Humans of Steel doesn’t feel like a massive commercial event.

It feels like showing up for a workout with friends.

Athletes stick around after finishing.

Families gather together.

Volunteers cheer every participant.

Physical therapists, coaches, and community partners answer questions after the race.

The goal isn’t simply to host another race.

It’s to help every athlete leave feeling stronger, more confident, and part of something bigger.

Supporting Girls on the Run

Humans of Steel is also about giving back.

The race proudly supports Girls on the Run, helping young girls build confidence, resilience, and healthy habits through movement.

The Kids Dash has become one of the highlights of race day.

Children complete their own race, receive the same style medal as the adults, and discover what it feels like to accomplish something challenging.

Watching those smiles might be one of the best moments of the entire day.

Volunteers Make the Race Possible

Whether you’re racing or not, you can still be part of Humans of Steel.

Volunteers play an enormous role in making race day safe, welcoming, and fun.

• Course marshals
• Water support
• Transition volunteers
• Finish line celebration
• Aid stations

Many volunteers are endurance athletes themselves, creating an encouraging atmosphere for participants throughout the day.

Frequently Asked Questions

Is Humans of Steel beginner friendly?

Absolutely. The race was intentionally designed to welcome first-time triathletes with a supportive atmosphere and additional swim safety.

Where is Humans of Steel held?

The race takes place at beautiful Harris Lake in North Carolina.

Can I race as a relay?

Yes. Relay teams are encouraged and are a fantastic way to experience triathlon together.

Is there an Aquabike division?

Yes. Athletes who prefer swimming and cycling without the run can compete in the Aquabike event.

Is there something for kids?

Yes. The Kids Dash allows young athletes to experience race day while supporting Girls on the Run.

Ready to Find Your Edge?

Whether you’re preparing for your first triathlon, looking for a fun tune-up race before your fall season, or simply want to become part of an incredible endurance community, Humans of Steel offers an experience unlike any other.

It’s not about being the fastest athlete.

It’s about discovering what you’re capable of—and celebrating everyone else doing the same.

Learn more, register, or volunteer today at HumansOfSteelRacing.com.

Most athletes sign up for a training camp thinking they’ll leave with a smoother swim stroke, more confidence on the bike, or a few new nutrition strategies.

And while those things absolutely happen, they’re rarely the biggest transformation.

In this episode of the Find Your Edge Podcast, Coach Chris Newport sits down with Coach Carlie Frost-Poirier to discuss what they’ve witnessed after years of coaching endurance athletes through Ultimate Training Days and triathlon camps.

The surprising truth?

The greatest breakthroughs often have very little to do with fitness.

Instead, athletes discover limiting beliefs they didn’t know they had, gain confidence they didn’t think was possible, and finally receive personalized coaching that helps them stop guessing and start making confident decisions.

Why Training Camps Accelerate Progress

Most endurance athletes spend months or even years trying to solve problems by themselves.

They listen to podcasts.

They watch YouTube videos.

They read articles.

They ask questions in Facebook groups.

They try another nutrition product.

They download another training plan.

Yet many continue asking the same questions season after season.

The challenge isn’t usually a lack of motivation.

It’s trying to apply generic advice to a body, schedule, and training history that are completely unique.

One of our core beliefs at The Endurance Edge is simple:

Stop guessing. Start understanding your body.

That’s exactly what happens when experienced coaches can watch you move, ask questions, evaluate your habits, and provide immediate feedback.

The Biggest Improvements Usually Aren’t What Athletes Expect

Many athletes arrive focused on one specific problem.

• “I need to become a stronger cyclist.”
• “I need better nutrition.”
• “I need help swimming.”
• “I want to improve my transitions.”

Those goals are important.

But once coaches begin observing the whole athlete, entirely different opportunities often emerge.

Sometimes the issue isn’t fitness.

Sometimes it’s pacing.

Sometimes it’s confidence.

Sometimes it’s poor fueling.

Sometimes it’s fear on descents.

Sometimes it’s simply never having another experienced athlete explain why something matters.

When every discipline is evaluated from swimming and biking to running, nutrition, mental skills, and transitions you gain a complete picture instead of isolated pieces.

Personalized Coaching Beats Generic Advice Every Time

The internet has made information easier to find than ever.

Unfortunately, it has also made conflicting advice easier to find than ever.

One expert says eat more carbohydrates.

Another says eat less.

One recommends Zone 2.

Another recommends intervals every day.

Someone else recommends a supplement that promises to solve everything.

It’s exhausting.

The reality is that none of those recommendations are automatically right or wrong.

They simply may not be right for you.

At camp, coaches can finally connect the dots between your goals, your current abilities, your training history, your nutrition, and your lifestyle.

That’s where meaningful progress begins.

Every Discipline Reveals Something Different

Ultimate Training Days aren’t just another group workout.

They’re designed so experienced coaches can evaluate every aspect of your performance.

Swimming

Small adjustments in body position, breathing, or timing can dramatically improve efficiency while reducing fatigue.

Cycling

Bike handling, cornering, braking, climbing, and descending often create larger gains than simply riding harder.

Running

Stride mechanics, pacing, cadence, and durability all influence performance and injury risk.

Transitions

Simple organizational changes can save valuable time while reducing race-day stress.

Nutrition & Hydration

Fueling mistakes often explain poor performance that athletes mistakenly blame on fitness.

Mental Performance

Confidence, decision-making, and mindset determine how effectively athletes apply all the physical work they’ve already completed.

Community Changes Everything

One of the most unexpected outcomes athletes talk about after camp isn’t a faster pace.

It’s the people.

Training alongside others who understand early mornings, race nerves, missed workouts, family responsibilities, and ambitious goals creates an entirely different experience.

Instead of comparing yourself, you begin encouraging others.

Instead of wondering whether you belong, you realize everyone is learning together.

That sense of community often becomes the motivation that keeps athletes consistent long after camp ends.

Confidence Comes From Experience

Confidence isn’t something coaches can simply give you.

It’s something you build through successful experiences.

Every time you practice open water skills, descend a hill safely, execute a fueling plan, or receive feedback that immediately improves your performance, confidence grows.

That’s why immersive coaching experiences create lasting change.

You aren’t just hearing information.

You’re applying it.

Who Benefits Most From a Training Camp?

Many athletes assume camps are only for beginners.

Others assume they’re only for elite competitors.

Neither is true.

The athletes who often gain the most are those who:

• Feel stuck despite consistent training
• Want personalized coaching instead of generic advice
• Want greater confidence before race season
• Need help connecting training, fueling, recovery, and mindset
• Enjoy learning alongside supportive athletes
• Want to stop second-guessing every decision

Common Mistakes Athletes Make Before Attending Camp

• Waiting until they “get fitter”
• Thinking they need to know everything already
• Believing coaching is only for fast athletes
• Trying to fix every problem alone
• Assuming online information replaces personalized feedback

The athletes who improve the fastest aren’t necessarily the strongest.

They’re the ones willing to stay curious, ask questions, and remain coachable.

The Real Transformation

The best part of every Ultimate Training Day isn’t watching athletes swim faster or ride stronger.

It’s watching them realize they’re capable of more than they believed when they arrived.

That’s what happens when you stop trying to piece together random advice from the internet and instead receive individualized coaching from professionals who understand endurance sports, nutrition, physiology, and performance.

You don’t just leave with information.

You leave with clarity.

You leave with confidence.

You leave with a roadmap designed specifically for you.

Ready to Experience a Transformation?

If you’re ready to stop guessing and start making confident decisions about your training, nutrition, recovery, and racing, we’d love to have you join us at an upcoming Ultimate Training Day here.

You’ll receive hands-on coaching, personalized feedback, practical education, and the support of an incredible endurance community that’s committed to helping you succeed.

Your next breakthrough may be just one day away.

Key Takeaways

• The Endurance Edge’s training camps provide far more than technical instruction.
• Personalized coaching accelerates progress faster than generic online advice.
• Confidence grows through guided experience.
• Community improves accountability and long-term consistency.
• The biggest breakthroughs often come from discovering what you didn’t realize was holding you back.

You can be training consistently, eating well, sleeping enough and still feel exhausted.

Your pace slows.

Your recovery gets worse.

You struggle to finish workouts that used to feel manageable.

Many athletes assume they simply need to train harder.

But sometimes the real problem isn’t motivation.

It’s iron.

In this episode of the Find Your Edge Podcast, Emily Qiu interviews iron researcher Dr. Cory Dugan alongside Coach Chris Newport to discuss why iron deficiency is one of the most common and most overlooked performance limiters in endurance sports.

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Quick Answer

Iron deficiency reduces your body’s ability to transport oxygen, produce energy, and recover from training. Endurance athletes especially female athletes are at increased risk because running, heavy training, menstruation, growth, and inflammation all increase iron needs while reducing absorption.

The solution isn’t to blindly take supplements. It’s to test first, understand your results, and build an individualized plan.

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Why Endurance Athletes Lose More Iron

Many athletes don’t realize that simply participating in endurance sports increases iron loss.

According to Dr. Dugan, endurance exercise can reduce iron through several mechanisms:

• Foot strike hemolysis (red blood cell breakdown while running)
• Sweat losses
• Small amounts of gastrointestinal bleeding
• Exercise-induced inflammation
• Reduced iron absorption after long workouts

For women, menstrual blood losses create another major source of iron depletion.

When adolescence, heavy training, and menstruation overlap, iron requirements increase dramatically.

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The Hidden Role of Hepcidin

One of the most fascinating parts of this discussion is the hormone hepcidin.

After endurance exercise, inflammation causes hepcidin levels to rise.

When hepcidin increases, your body temporarily blocks iron absorption.

This means timing matters.

If you take an iron supplement immediately after a hard workout, your body may absorb very little of it.

Instead, athletes often benefit from taking iron away from training sessions when absorption is higher.

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Signs You May Be Iron Deficient

Iron deficiency doesn’t always look obvious.

Many symptoms mimic hard training:

• Persistent fatigue
• Poor recovery
• Brain fog
• Difficulty concentrating
• Poor sleep
• Restless legs
• Heart palpitations
• Cold intolerance
• Hair loss
• Brittle nails
• Reduced training performance

These symptoms are easy to dismiss as “normal marathon training” or “Ironman fatigue.”

That’s why athletes often stay iron deficient for months before anyone recognizes the problem.

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Don’t Rely on Hemoglobin Alone

One of the biggest myths discussed in this episode is that a normal hemoglobin automatically means your iron is fine.

Not true.

Hemoglobin often stays normal until iron stores become severely depleted.

Instead, ask your healthcare provider about an iron panel that includes:

• Ferritin
• Transferrin Saturation
• Total Iron Binding Capacity (TIBC)
• Serum Iron
• Hemoglobin

Looking at the complete picture provides much better insight than a CBC alone.

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What Ferritin Level Is Best?

There isn’t universal agreement on an “ideal” ferritin number.

Instead of chasing one magic value, Dr. Dugan recommends monitoring trends over time.

The goal is understanding how your iron status changes throughout the training season—not simply reacting to one blood test.

This individualized approach matches how we coach athletes at The Endurance Edge.

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Can You Fix Iron Deficiency With Food?

If iron stores are only mildly reduced, improving dietary intake may be enough.

Excellent iron-rich foods include:

• Lean beef
• Liver
• Dark poultry
• Seafood
• Beans
• Lentils
• Fortified cereals
• Spinach (although absorption is limited)

Once deficiency becomes significant, nutrition alone usually isn’t enough.

That’s when supplementation should be discussed with your healthcare provider.

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How to Improve Iron Supplement Absorption

• Take with Vitamin C
• Avoid calcium at the same time
• Avoid coffee and tea around supplementation
• Separate supplements from hard workouts
• Some research suggests every-other-day dosing may improve absorption while reducing GI distress.

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Do Cast Iron Pans or Lucky Iron Fish Work?

Probably not enough to correct deficiency.

Although cooking with cast iron can increase the iron content of food, current research shows this usually doesn’t meaningfully improve ferritin levels in athletes who are already deficient.

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Should Endurance Athletes Get Tested?

Absolutely.

Rather than waiting until symptoms become severe, endurance athletes—particularly female athletes—should consider periodic screening as part of their long-term performance plan.

The earlier iron deficiency is detected, the easier it is to correct.

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Key Takeaways

• Iron deficiency is common among endurance athletes.
• Symptoms often look like overtraining.
• Normal hemoglobin does not rule out iron deficiency.
• Ferritin trends matter more than one isolated number.
• Timing of supplementation affects absorption.
• Testing beats guessing every time.

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Frequently Asked Questions

Can male athletes become iron deficient?

Yes. While female athletes are at higher risk, male endurance athletes can also develop iron deficiency due to heavy training loads.

Should I take iron supplements just in case?

No. Iron supplementation should be based on appropriate testing and guidance from your healthcare provider.

Can overtraining mimic iron deficiency?

Yes. Fatigue, poor recovery, and declining performance can occur with both conditions.

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Ready to Stop Guessing?

If you’ve been struggling with fatigue, poor recovery, or inconsistent performance, don’t assume it’s simply your training.

Our sports nutrition team helps endurance athletes interpret lab work, optimize fueling, and build individualized nutrition plans based on science—not social media.

Book a Sports Nutrition Consultation with The Endurance Edge and gain confidence in every training decision.

https://www.theenduranceedge.com/sports-nutrition-for-performance-longevity/

When athletes think about performance nutrition, they often focus on sports drinks, gels, supplements, and recovery products.

But what if one of the most powerful performance foods has been sitting in your pantry all along?

Oats are inexpensive, versatile, easy to prepare, and packed with nutrients that support endurance performance, recovery, heart health, blood sugar management, and healthy aging.

In this episode of the Find Your Edge Podcast, Chris Newport, Performance Dietitian and Head Coach at The Endurance Edge, sits down with dietetic intern Emily Qiu to answer a surprisingly common question:

Which oats are actually best?

Let’s dive into why oats deserve a place in nearly every athlete’s nutrition plan.

Why Oats Are So Good for Athletes

Oats provide a unique combination of carbohydrates, fiber, antioxidants, and micronutrients that support both performance today and health for decades to come.

Key benefits include:

1. Beta-Glucan Fiber Supports Heart Health

Oats are rich in a special type of soluble fiber called beta-glucan.

Research shows beta-glucan may help:

• Lower LDL cholesterol
• Support cardiovascular health
• Improve blood sugar management
• Promote satiety and fullness
• Feed beneficial gut bacteria

For endurance athletes, a healthy cardiovascular system is the foundation of performance.

2. Steadier Energy Levels

Unlike highly processed breakfast foods that can cause rapid spikes and crashes in blood sugar, oats provide a slower release of energy.

Benefits include:

• More stable energy throughout the morning
• Reduced cravings
• Improved appetite control
• Better fueling between training sessions

This makes oats an excellent option before long workouts, training days, or busy workdays.

3. Gut Health Support

Oats act as a prebiotic.

That means they provide fuel for beneficial gut bacteria.

A healthy gut may help support:

• Digestion
• Immune function
• Recovery
• Nutrient absorption
• Overall health

Many athletes focus on probiotics while overlooking the importance of feeding their existing gut bacteria.

4. Antioxidant Protection

Oats contain unique antioxidants called avenanthramides.

These compounds may help:

• Reduce oxidative stress
• Lower inflammation
• Support blood vessel function
• Increase nitric oxide production

Nitric oxide helps improve blood flow and oxygen delivery to working muscles.

5. Important Micronutrients

Oats naturally contain:

• Magnesium
• Manganese
• Phosphorus
• Zinc
• Iron
• Vitamin B1
• Additional B vitamins

These nutrients support:

• Energy production
• Recovery
• Muscle function
• Bone health
• Athletic performance

What Type of Oats Are Best?

Walk down the grocery aisle and you’ll find:

• Steel-cut oats
• Rolled oats
• Old-fashioned oats
• Quick oats
• Instant oatmeal

Many athletes wonder if one is dramatically better than another.

The reality?

All oats start from the same oat groat.

The primary difference is how much processing occurs.

Steel-Cut Oats

Steel-cut oats are chopped into smaller pieces.

Pros:

• Less processed
• Chewier texture
• Slightly slower digestion

Cons:

• Longer cooking time

Rolled or Old-Fashioned Oats

These oats are steamed and flattened.

Pros:

• Quick preparation
• Great texture
• Versatile

Cons:

• Slightly more processed

For most athletes, these offer an excellent balance between convenience and nutrition.

Quick Oats

Quick oats are rolled thinner and cook faster.

Pros:

• Fast preparation
• Convenient

Cons:

• Slightly faster digestion

Still a nutritious choice.

Instant Oatmeal

Instant packets are often flavored and sweetened.

Pros:

• Extremely convenient

Cons:

• May contain added sugars
• May contain unnecessary additives

Look for simple ingredient lists whenever possible.

Common Mistakes Athletes Make With Oatmeal

Mistake #1: Eating Oats Alone

A bowl of plain oatmeal often lacks enough protein.

Instead, try adding:

• Greek yogurt
• Protein powder
• Cottage cheese
• Nuts
• Seeds

Mistake #2: Not Fueling Enough

Many athletes unintentionally under-fuel.

If you’re training hard, consider adding:

• Fruit
• Honey
• Maple syrup
• Dried fruit

Your training volume should influence your carbohydrate needs.

Mistake #3: Making It Boring

Oatmeal doesn’t have to be bland.

Try:

• Blueberries and walnuts
• Bananas and peanut butter
• Apples and cinnamon
• Chia seeds and berries
• Pumpkin puree and spices

How Athletes Can Use Oats Throughout the Day

Before Training

Try:

• Oatmeal with banana
• Overnight oats
• Oat-based smoothies

These provide accessible carbohydrates for training.

After Training

Pair oats with protein:

• Oats + whey protein
• Oats + Greek yogurt
• Oats + eggs on the side

This combination supports glycogen replenishment and muscle recovery.

Daily Health and Longevity

Even outside of training, oats support:

• Heart health
• Gut health
• Blood sugar control
• Healthy aging

Sometimes the simplest habits create the biggest long-term results.

Frequently Asked Questions About Oats

Are steel-cut oats healthier than rolled oats?

Not necessarily. Steel-cut oats are slightly less processed, but both provide excellent nutrition.

Do oats spike blood sugar?

Generally, oats produce a slower glucose response than many refined carbohydrate foods because of their fiber content.

Are oats good for endurance athletes?

Absolutely. Oats provide carbohydrates, fiber, vitamins, minerals, and antioxidants that support both performance and recovery.

Can oats help with cholesterol?

Research suggests beta-glucan fiber may help lower LDL cholesterol levels as part of a healthy diet.

Are overnight oats healthy?

Yes. Overnight oats offer the same nutritional benefits while providing convenience for busy athletes.

Chris’ Protein Powder Recommendations

If you’re looking to boost the protein content of your oats, consider using an unflavored whey protein that is Informed Choice certified. These products undergo testing for banned substances and are a good option for athletes and health-conscious individuals.

Or NSF certified for sport collagen to go in your oats:

The Bigger Lesson

Athletes often spend enormous amounts of time searching for the perfect supplement, newest nutrition trend, or latest performance hack.

But sometimes the most effective nutrition strategies are surprisingly simple.

Oats are affordable.

They’re accessible.

They’re evidence-based.

And they support both performance today and health for decades to come.

If you’re looking for a practical nutrition upgrade, a bowl of oats may be one of the easiest places to start.

Ready to Stop Guessing About Your Nutrition?

At The Endurance Edge, we help endurance athletes stop guessing about their fueling, hydration, recovery, and health.

Book a Sports Nutrition Quick Start Consult:

https://www.theenduranceedge.com/sports-nutrition-for-performance-longevity/

Or learn more about the Longevity Lab:

https://www.theenduranceedge.com/longevity

Because better performance starts with better understanding.

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If you’ve ever looked at your lab results and thought, “Okay…but what does this actually mean for my training?” you are not alone.

Most endurance athletes are not struggling because they lack discipline.

They’re training. They’re eating pretty well. They’re tracking pace, power, heart rate, sleep, and recovery.

But when something feels off—low energy, poor recovery, cramping, frustrating cholesterol numbers, or results that don’t match the work they’re putting in—they’re often left guessing.

In this episode of the Find Your Edge podcast, Coach Chris Newport and dietetic intern Emily Qiu talk through special lab values endurance athletes may want to understand, including ApoB, magnesium, vitamin B12, methylmalonic acid, homocysteine, vitamin D, calcium, and more.

The goal is not to obsess over every number.

The goal is to use the right information, with the right interpretation, so you can make confident decisions about your performance today and your health for decades to come.

Why Standard Lab Work Does Not Always Tell the Whole Story

Most annual lab work is designed to screen for common medical concerns like anemia, diabetes, kidney function, liver function, and cardiovascular disease.

That matters.

But endurance athletes often have a different question.

They are not just asking, “Am I sick?”

They are asking:

• Why am I not recovering well?
• Why am I cramping?
• Why is my energy inconsistent?
• Why are my cholesterol numbers confusing?
• Am I fueling and supplementing appropriately?
• What do these numbers mean for my long-term health?

That is where additional biomarkers can help connect the dots.

Start With The Standard Labs

Before getting fancy, it helps to understand the basics.

Common annual labs may include:

• CBC: red blood cells, white blood cells, hemoglobin, hematocrit, and platelets
• CMP: glucose, electrolytes, kidney markers, liver enzymes, protein, albumin, and calcium
• Lipid panel: cholesterol, triglycerides, HDL, and LDL
• Hemoglobin A1c: longer-term blood sugar trends

These labs can provide useful information about anemia risk, kidney and liver function, blood sugar regulation, and overall health.

But they are only the starting point.

ApoB: A Deeper Look at Cardiovascular Risk

LDL cholesterol gets a lot of attention.

But LDL alone does not always tell the full story.

ApoB gives insight into the number of cholesterol-carrying particles in the blood. That can be helpful because two people may have similar LDL levels but very different particle numbers and cardiovascular risk profiles.

This may be especially useful for athletes with:

• Family history of cardiovascular disease
• High triglycerides
• Metabolic syndrome
• Type 2 diabetes risk
• Confusing LDL results

For endurance athletes who already exercise plenty, the answer is not always, “exercise more.” Sometimes the next best step is getting better information and interpreting it in context.

Magnesium: Muscle Function, Energy, and Recovery

Magnesium is involved in hundreds of biochemical reactions in the body, including muscle function, nerve function, protein synthesis, blood glucose control, and energy production.

For athletes, this matters because magnesium is connected to:

• Muscle contractions
• Cramping
• Energy metabolism
• Recovery
• Blood sugar regulation
• Nervous system function

Serum magnesium is commonly tested, but it may not always reflect what is happening inside the cells. Red blood cell magnesium may provide a more useful picture for some athletes.

Food sources of magnesium include:

• Pumpkin seeds
• Black beans
• Quinoa
• Flax seeds
• Brazil nuts
• Edamame
• Chia seeds
• Dark chocolate

Yes, dark chocolate made the list. You’re welcome.

Vitamin B12 and MMA: Energy, Oxygen Transport, and Nerve Health

Vitamin B12 plays an important role in red blood cell production, oxygen transport, nerve function, DNA production, and energy metabolism.

Low B12 may be more common in:

• Older adults
• Vegetarians
• Vegans
• People with digestive conditions
• People taking proton pump inhibitors or frequent antacids

But here is where it gets nerdy.

Serum B12 alone may not always show the full picture.

Methylmalonic acid, or MMA, can help identify functional B12 issues because MMA may rise when the body does not have enough usable B12 to support normal metabolism.

That is important for athletes because B12 is tied to energy, oxygen delivery, and nervous system health.

Homocysteine: A Marker for B Vitamins, Heart Health, and Brain Health

Homocysteine is a natural byproduct of protein metabolism.

Your body uses nutrients like vitamin B12, folate, and vitamin B6 to convert homocysteine into other useful compounds. When those nutrients are low or the process is inefficient, homocysteine may rise.

Elevated homocysteine may be connected to cardiovascular and neurological health concerns, which is why it can be a helpful marker for athletes who are thinking beyond one race season.

This is not about fear.

It is about being proactive instead of reactive.

Vitamin D: Bone Health, Immune Function, and Recovery

Vitamin D is one of those nutrients that seems simple until you actually start testing it.

It plays a role in:

• Bone health
• Immune function
• Muscle function
• Recovery
• Calcium regulation

Vitamin D is commonly measured as 25-hydroxyvitamin D because it is the primary circulating form in the blood.

Food sources include fatty fish, egg yolks, fortified dairy products, fortified plant milks, and some mushrooms.

For athletes, vitamin D is especially important because bone health, muscle function, and recovery all matter if you want to keep training and racing for years to come.

Calcium: Do Not Supplement Based on One Number Alone

Calcium is important for bone health, muscle contractions, and nerve signaling.

But a low or high calcium value does not automatically mean you should start supplementing.

Calcium interpretation needs context, including protein intake, albumin, vitamin D status, kidney function, dietary intake, and overall health patterns. Chris specifically cautions against looking at calcium in isolation and assuming supplementation is the answer.

This is why interpretation matters.

One number rarely tells the whole story.

Direct-to-Consumer Labs: Helpful Tool or Rabbit Hole?

Direct-to-consumer labs can be useful.

They can also create unnecessary panic.

It is easy to see one value outside the reference range and immediately think something is wrong.

But athletes need someone who can zoom out and ask better questions:

• What is the full pattern?
• Is this clinically meaningful?
• Is this related to training load?
• Is this a nutrition issue?
• Does this need medical follow-up?
• What should we track over time?

Labs are most helpful when they are paired with expert interpretation, trend tracking, and practical next steps.

What Should Endurance Athletes Do Next?

If you are curious about lab testing, start with your annual physical and ask for copies of your results.

Then look at the bigger picture:

• Your training load
• Your nutrition habits
• Your recovery
• Your symptoms
• Your family history
• Your goals
• Your long-term health priorities

From there, a sports dietitian or qualified healthcare provider can help determine whether additional testing makes sense.

Frequently Asked Questions

What lab values should endurance athletes track?

Endurance athletes may benefit from tracking standard labs like CBC, CMP, lipid panel, fasting glucose, and A1c, plus additional markers such as ApoB, vitamin D, magnesium, B12, MMA, homocysteine, ferritin, and thyroid markers depending on their goals and health history.

Is ApoB important for athletes?

Yes, ApoB can be helpful because it measures the number of cholesterol-carrying particles in the blood. This may provide more cardiovascular risk insight than LDL cholesterol alone.

Can magnesium deficiency affect endurance performance?

Magnesium supports muscle contraction, nerve function, energy production, and recovery. Low magnesium may contribute to fatigue, cramping, and poor recovery in some athletes.

Why would an athlete test MMA with B12?

MMA can rise when the body does not have enough usable B12. This may help identify functional B12 deficiency even when serum B12 appears normal.

Should athletes use direct-to-consumer lab testing?

Direct-to-consumer labs can be helpful, but they should be interpreted with guidance. One abnormal value does not always mean something is wrong, especially in athletes with high training demands.

Ready to Stop Guessing and Understand Your Body?

If you are an endurance athlete who wants more clarity around your health, recovery, nutrition, and long-term performance, this is exactly why we created the Endurance Edge Longevity Lab.

Inside Longevity Lab, we help you connect the dots between your biomarkers, genetics, nutrition, training demands, and real life so you can make confident decisions instead of chasing random advice.

You do not need more guesswork.

You need a personalized roadmap.

Learn More About The Endurance Edge Longevity Lab

When athletes think about performance, they often focus on muscles, VO2 max, power, speed, recovery, and endurance.

But what supports all of those things?

Your bones.

In this episode of the Find Your Edge podcast, Coach Chris Newport and dietetic intern Emily Qiu discuss why bone health deserves far more attention among endurance athletes, active adults, and anyone interested in healthy aging.

Strong bones aren’t just about preventing osteoporosis decades from now. They’re critical for power production, injury prevention, stress fracture prevention, mobility, and maintaining independence throughout life.

Why Athletes Need Strong Bones

We spend a lot of time talking about building muscle.

But muscles need a framework.

Your skeleton provides the structure that allows you to generate force, absorb impact, and move efficiently.

Strong bones help:

• Support power production
• Reduce injury risk
• Prevent stress fractures
• Maintain mobility as you age
• Improve long-term athletic performance

Bone health is not just a concern for older adults. It matters throughout your entire athletic career.

Your Peak Bone Density Happens Earlier Than You Think

One of the most surprising facts about bone health is that bone mineral density typically peaks around age 30.

After that, a gradual decline naturally begins.

The goal is not to stop aging.

The goal is to maximize bone density early and slow the decline later.

Think of it like building a retirement account. The more bone density you build early in life, the more you have available as natural losses occur over time.

DEXA Scans: One of the Most Valuable Longevity Metrics

If there is one test that athletes and active adults should consider, it’s a DEXA scan.

Most people think DEXA scans only measure body fat.

In reality, they also provide valuable information about:

• Bone mineral density
• Lean body mass
• Fat mass
• Long-term bone health trends

Tracking these metrics allows you to be proactive rather than reactive.

You don’t have to wait until osteoporosis develops to start taking action.

The Best Exercise for Bone Health

The most effective activities for building and maintaining bone density are weight-bearing exercises.

Weight-Bearing Activities

• Running
• Jumping
• Hiking
• Stair climbing
• Walking

These activities place stress on the skeleton, which stimulates bone remodeling and strengthening.

Resistance Training

Strength training is equally important.

Heavy lifting helps create the mechanical stress bones need to stay strong.

This is especially important for endurance athletes who may spend large amounts of time swimming or cycling.

Cyclists and Swimmers: Pay Attention

While cycling and swimming are excellent cardiovascular activities, they are not particularly effective for maintaining bone density.

Because these sports are non-weight-bearing, athletes may experience greater declines in bone density if they neglect strength training.

That doesn’t mean stop cycling or swimming.

It means add resistance training consistently.

Your future self will thank you.

The Nutrition Side of Bone Health

Exercise is only half of the equation.

Nutrition plays a critical role in bone formation and maintenance.

Several key nutrients support bone health:

• Calcium
• Vitamin D
• Protein
• Vitamin K
• Magnesium
• Phosphorus
• Potassium
• Vitamin C

These nutrients work together to support bone remodeling, mineralization, and structural integrity.

Low Energy Availability Can Damage Bone Health

One of the biggest concerns among endurance athletes is Relative Energy Deficiency in Sport (RED-S).

When athletes consistently underfuel, the body prioritizes immediate survival over long-term maintenance.

That means bone formation can suffer.

Low energy availability has been associated with:

• Lower bone density
• Stress fractures
• Poor recovery
• Hormonal disruption
• Reduced performance

Eating enough is one of the most powerful things athletes can do to protect both performance and longevity.

Calcium and Vitamin D: The Dynamic Duo

When people think about bone health, calcium and vitamin D immediately come to mind—and for good reason.

Calcium provides structural support for bones.

Vitamin D helps the body absorb and utilize calcium effectively.

Great Sources of Calcium

• Dairy products
• Yogurt
• Cheese
• Leafy greens
• Tofu
• Fortified plant milks
• Canned salmon and sardines with bones

Great Sources of Vitamin D

• Fatty fish
• Egg yolks
• Fortified dairy products
• Fortified plant milks
• Sunlight exposure

Many adults still struggle to maintain optimal vitamin D levels, making testing an important part of a proactive health strategy.

Bone Health Is a Longevity Issue

Bone health is not just about avoiding fractures.

It is about maintaining the ability to:

• Stay active
• Travel
• Exercise
• Remain independent
• Enjoy life for decades to come

This is why bone health fits squarely within a longevity-focused lifestyle.

The decisions you make today can dramatically influence how you move and function 20, 30, or 40 years from now.

Ready to Take a Proactive Approach to Longevity?

Inside the Endurance Edge Longevity Lab, we help active adults and athletes look beyond today’s performance and build a plan for lifelong health.

Through genetics, lab testing, nutrition coaching, DEXA scans, accountability, and personalized guidance, we help you understand exactly what your body needs.

Because longevity isn’t about guessing.

It’s about measuring, understanding, and taking action.

Learn more about the Endurance Edge Longevity Lab today.

Learn More About the Longevity Lab

As the weather heats up, endurance athletes start asking the same questions:

• What’s the best electrolyte?
• Which gel should I use?
• What’s the perfect sports drink?
• Why am I cramping?
• Why am I having GI issues?
• Why did I bonk during my race?

These questions seem reasonable, but they’re actually focused on the wrong thing.

The problem isn’t usually the product.

The problem is that most athletes are chasing products instead of building a fueling and hydration system.

The Wrong Question: What’s the Best Product?

One of the most common mistakes endurance athletes make is assuming there’s a magic product that will solve all of their hydration and fueling problems.

They spend months trying:

• new gels
• different electrolyte mixes
• sports drinks
• supplements
• real food options

But every time something doesn’t work, they move on to the next product.

The better question is:

What does my body actually need?

The answer is different for every athlete.

Why One Athlete’s Solution Can Be Another Athlete’s Problem

Endurance athletes often copy what their training partners, influencers, or professionals are using.

Unfortunately, hydration and fueling are highly individual.

For example:

• A heavy sweater may need a completely different hydration plan than a light sweater.
• A salty sweater may need far more sodium than another athlete.
• An Ironman athlete has different logistical challenges than a marathon runner.
• A cyclist can carry more nutrition than a runner.

What works perfectly for one athlete can be completely wrong for another.

Your Sweat Profile Comes First

Before choosing products, athletes should understand their sweat profile.

That means knowing:

• How much fluid you lose
• How much sodium you lose
• How intensity affects your losses
• How environmental conditions affect your losses

These numbers are not static.

Your hydration needs change based on:

• temperature
• humidity
• exercise intensity
• exercise duration
• fitness level

This is why guessing rarely works long-term.

Why Sweat Testing Matters

If you don’t know your sweat profile, you’re building a hydration plan on assumptions.

Sweat testing provides the foundation for creating a personalized fueling and hydration strategy.

It helps answer critical questions like:

• How much fluid should I drink per hour?
• How much sodium do I lose?
• How should my plan change in hot weather?
• Am I drinking too much or too little?

Without those answers, most athletes are simply guessing.

Build Your Formula Before Choosing Products

This is where most athletes get things backward.

Many people start with products and try to make them fit.

A better approach is:

1. Determine fluid needs
2. Determine sodium needs
3. Determine carbohydrate needs
4. Build the formula
5. Select products that fit the formula

The product becomes the tool—not the strategy.

This simple shift changes everything.

Collect Data, Then Do Something With It

Many athletes collect valuable data but never take action.

Think about how a coach analyzes training data:

• heart rate zones
• power output
• normalized power
• variability index
• training load

Nutrition works the same way.

The process should be:

• collect data
• create a plan
• test it in training
• review results
• adjust
• repeat

This is where confidence comes from—not from buying another product.

Confidence Comes From Having a System

The goal isn’t to know every sports nutrition product on the market.

The goal is to trust your plan.

When athletes know:

• their sweat profile
• their sodium needs
• their carbohydrate targets
• their hydration strategy

they stop guessing.

They stop chasing products.

And they start showing up to training and race day with confidence.

Ready to Build Your Personalized Fueling and Hydration System?

If you’re tired of trial and error, the Fueling and Hydration Bootcamp was built for you.

Inside the bootcamp, you’ll learn how to:

• Understand your sweat profile
• Calculate sodium needs
• Determine carbohydrate requirements
• Create a race-day fueling strategy
• Troubleshoot cramping and GI distress
• Build a hydration system you can trust

Because most athletes don’t need more nutrition information.

They need a system.

Stop chasing products and start building a plan that works for YOUR body.

Join the Fueling and Hydration Bootcamp

If you have spent any time around runners, cyclists, or triathletes, you have probably seen the tiny packets stuffed into jersey pockets, race belts, and hydration vests.

Energy gels have become one of the most common fueling tools in endurance sports but they are also one of the most confusing.

Which gel is best? Do you actually need them? What if they upset your stomach? Are expensive gels really better?

In this episode of the Find Your Edge podcast, Coach Chris Newport and dietetic intern Emily Qiu break down what endurance gels are, how they work, and how athletes can figure out what works best for their own body.

What Are Energy Gels?

Energy gels are portable sources of quick carbohydrates designed to support endurance exercise.

They are most commonly used during:

• long runs
• cycling rides
• triathlons
• marathons
• Ironman races
• ultra endurance events

Most gels contain:

• 20–50 grams of carbohydrates
• small amounts of sodium
• sometimes caffeine
• different types of sugars for absorption

Their main purpose is simple:

Provide fast, convenient energy during exercise.

Do You Have to Use Gels?

No.

This is one of the biggest misconceptions in endurance sports.

You do not have to use gels to fuel successfully. Some athletes prefer sports drinks, gummies, candy, real food, or liquid carbohydrates instead.

Gels are simply convenient.

They are lightweight, portable, easy to carry, and easy to consume while moving. That is why they are so popular in races and long workouts.

Why Fueling During Exercise Matters

One of the most important takeaways from the episode is this:

Fuel early and fuel consistently.

When athletes wait too long to eat, glycogen stores become depleted, which increases the risk of:

• bonking
• fatigue
• slowed pace
• poor decision-making
• GI distress
• late-race performance decline

For many athletes, a good starting point is around 30–60 grams of carbohydrate per hour, though experienced athletes may tolerate significantly more.

Why Every Gel Feels Different

If all gels are basically sugar, why do athletes have such strong opinions about them?

Because texture, flavor, carb sources, sodium content, and GI tolerance vary dramatically.

Some athletes prefer:

• thicker gels
• runnier gels
• fruity flavors
• neutral flavors
• caffeinated options
• more sodium
• fewer ingredients

And some athletes simply cannot tolerate certain products at all.

That is why testing during training matters so much.

Popular Gel Brands Explained

GU Energy Gel

GU is one of the most recognizable endurance gels on the market.

Most standard GU gels contain:

• ~100 calories
• ~23 grams of carbohydrates
• small amounts of sodium
• optional caffeine depending on flavor

GU uses carbohydrate sources like maltodextrin and fructose. Some versions, like Roctane, include more sodium and added amino acids.

Honey Stinger

Honey Stinger gels use ingredients like:

• honey
• tapioca syrup
• fruit-based carbohydrate sources

Some athletes prefer these because the ingredient list feels more familiar or “natural.”

Maurten

Maurten gels are known for their hydrogel technology and unique texture.

They are often marketed as easier on the stomach and use simple carbohydrate sources like glucose and fructose.

However, they are also among the most expensive gels on the market.

Huma

Huma gels use fruit purées and chia seeds, creating a thicker texture that some athletes love and others dislike.

They also offer higher-electrolyte versions for athletes who want additional sodium.

Science in Sport (SiS)

SiS gels are known for being isotonic, meaning they are designed to be consumed without needing additional water immediately.

This can be useful for athletes who struggle to coordinate gels and hydration together during racing.

Carbs Fuel

One of Coach Chris’s preferred options is Carbs Fuel because it delivers:

• 50 grams of carbohydrates
• minimal flavor
• larger carb doses
• more affordable pricing

For athletes consuming larger carbohydrate amounts during longer races, larger-format gels may be more practical.

Should You Use Caffeine Gels?

Caffeine can improve alertness and performance for some athletes but it is not automatically better.

Some gels contain caffeine equivalent to a full cup of coffee.

Too much caffeine may contribute to:

• jitters
• GI distress
• anxiety
• heart rate spikes
• sleep disruption

This is highly individual, which is why experimenting in training matters.

Electrolytes and Sodium: Read the Labels Carefully

One of the biggest misconceptions in sports nutrition is assuming all electrolyte products contain large amounts of sodium.

Some gels marketed as “electrolyte enhanced” still contain relatively small sodium amounts.

That means athletes need to look at:

• sweat rate
• sweat sodium losses
• heat conditions
• exercise duration

rather than simply trusting marketing claims.

Never Try a New Gel on Race Day

This may be the single most important rule.

Do not try a new fueling product during a race.

What tastes fine standing still may feel terrible at race intensity.

Athletes should test fueling during:

• long runs
• long rides
• race simulations
• brick workouts

This allows you to identify:

• what your stomach tolerates
• how much carb you can handle
• which flavors you actually enjoy
• what works best in heat or intensity

Fueling Is Personal

At the end of the day, there is no universally “best” gel.

The best gel is the one that:

• works for your stomach
• supports your energy needs
• fits your race goals
• matches your hydration strategy
• you can actually tolerate for hours

And that is exactly why personalized fueling matters.

Ready to Build Your Personalized Fueling Plan?

If you are tired of guessing what to eat, drink, or carry during races, our Fueling and Hydration Bootcamp was built for you.

Inside the bootcamp, we help athletes:

• calculate carb needs
• understand sweat rate and sodium losses
• build race fueling strategies
• test hydration plans
• troubleshoot GI distress
• compare products and ingredients

Plus, athletes in our newest bootcamp cohort will receive beta access to our upcoming fueling and hydration app.

Stop guessing and start fueling with confidence.

Join the Fueling and Hydration Bootcamp

Sleep is one of the most powerful recovery tools an athlete has—but it is often the first thing sacrificed when life gets busy.

In this episode of the Find Your Edge podcast, Coach Chris Newport talks with dietetic intern Emily Qiu about how sleep and nutrition impact athlete mental health, recovery, inflammation, anxiety, depression, insomnia, and performance.

Why Sleep Matters So Much for Athletes

Most people have heard that adults need around 7–9 hours of sleep per night. But endurance athletes may need closer to 8–10 hours, especially during heavier training blocks.

That may sound like a lot, but sleep is when the body does some of its most important recovery work, including:

• muscle repair
• immune system support
• hormone regulation
• brain recovery
• mental processing and decision-making

Endurance sports are not just physical. They are highly mental. Poor sleep can affect mood, focus, motivation, reaction time, and race-day decision-making.

The Link Between Sleep and Athlete Mental Health

The International Olympic Committee recognizes sleep as a major contributor to athletic performance and athlete mental health.

Optimal sleep includes more than just total hours. It also includes:

• sufficient sleep duration
• a consistent circadian rhythm
• good sleep quality
• minimal sleep disruption
• absence of conditions like insomnia or sleep apnea

Research in athletes shows that poor sleep is common. Many elite athletes report insufficient sleep, poor sleep quality, and insomnia symptoms.

How Poor Sleep Affects Recovery and Inflammation

Inadequate sleep can affect cortisol, the body’s stress hormone, and may increase inflammatory markers such as pro-inflammatory cytokines.

For athletes, this matters because chronic inflammation can interfere with recovery and adaptation.

Training creates stress. That is not bad—your body adapts to stress. But if sleep is poor and recovery is inadequate, that stress can accumulate.

Nutrition Can Support Mental Health—but It Is Not a Replacement for Care

Nutrition can be a powerful support tool for sleep and mental health, but it should not replace medication, therapy, or appropriate medical care when those are needed.

The best approach is often a team approach: nutrition, therapy, medication when appropriate, coaching support, lifestyle habits, and medical care all working together.

The Best Foundational Diet for Mental Health

A nutrient-dense, whole-food-based dietary pattern is one of the best foundations for mental health.

A Mediterranean-style diet is especially helpful because it emphasizes:

• fruits and vegetables
• beans and legumes
• whole grains
• nuts and seeds
• olive oil
• fatty fish
• herbs and spices

These foods provide antioxidants, polyphenols, fiber, omega-3 fats, vitamins, and minerals that support brain health and help reduce oxidative stress.

Why Whole Foods Beat Random Supplement Guessing

Supplements can be useful, but they should not replace a strong food foundation.

Whole foods contain nutrients that work together. For example, berries provide vitamin C, fiber, polyphenols, and other compounds that work synergistically in the body.

High-dose antioxidant supplements are not always better and may even work against adaptation when overused. Food-first is usually the best starting point.

Circadian Rhythm: Your Body’s Sleep-Wake Clock

Your circadian rhythm is your body’s natural 24-hour sleep-wake cycle. It is influenced by light exposure, darkness, cortisol patterns, and melatonin production.

When circadian rhythm is disrupted, sleep can suffer—and so can mood, recovery, and performance.

Nutrients and Supplements That May Support Circadian Rhythm

• Vitamin B12: may support light sensitivity, cortisol rhythm, and melatonin production
• Melatonin: may help signal sleep timing, but low doses are often preferred
• Phosphatidylserine: may help support healthy nighttime cortisol patterns

Melatonin is not always the first place to start. Caffeine timing, light exposure, meal timing, stress, and bedtime routine may need to be addressed first.

Nutrition Support for Insomnia

Insomnia can include trouble falling asleep, staying asleep, or waking too early.

It is associated with depression, PTSD, and may be a risk factor for cognitive decline later in life.

Nutrition tools that may support sleep include:

• Magnesium: supports relaxation and may help lower stress response
• Valerian root, hops, and passionflower: herbal options that may support GABA activity
• Lavender: useful as tea, aromatherapy, or relaxation support
• Lactium: a milk biopeptide that may have calming effects

Magnesium for Athletes

Magnesium is especially relevant for athletes because it is involved in muscle function, nervous system regulation, and may be lost in sweat.

Different forms may serve different purposes:

• Magnesium glycinate: often used for sleep support
• Magnesium threonate: may support brain health and anxiety
• Magnesium citrate: may help with constipation
• Magnesium oxide: inexpensive, but generally less well absorbed

Nutrition Support for Depression

Depression is common in athletes, especially when training stress, pressure to perform, injury, identity, and overtraining come into play.

Nutrients commonly discussed in relation to depression include:

• Vitamin D
• Vitamin B12
• Omega-3 fatty acids

Food sources include fatty fish, eggs, dairy, fortified plant milks, mushrooms, and animal proteins. Vegan and vegetarian athletes should pay special attention to B12 status.

Nutrition Support for Anxiety

Anxiety is also common in athletes, especially performance anxiety.

For some athletes, anxiety may show up physically as nausea, diarrhea, cramping, or GI distress during training or racing.

Potential nutrition support strategies include:

• a Mediterranean-style diet
• prebiotic and probiotic foods
• B-complex vitamins
• chamomile
• passionflower
• strategic caffeine reduction

The Gut-Brain Axis Matters

Your gut and brain are deeply connected.

A healthy gut microbiome may support mood, neurotransmitter production, inflammation regulation, and nervous system balance.

Helpful foods include:

• yogurt
• kefir
• sauerkraut
• kimchi
• beans
• artichokes
• vegetables
• high-fiber whole foods

Start With the Lowest-Hanging Fruit

Before jumping into supplements, start with the basics:

• Move caffeine earlier in the day
• Reduce or eliminate alcohol close to bedtime
• Eat mostly whole foods
• Build a calming nighttime routine
• Manage training load
• Support social connection
• Test key labs instead of guessing

When to Get More Personalized Help

If you are struggling with sleep, anxiety, mood, fatigue, or recovery, it may be time to get support.

At The Endurance Edge, we help athletes and active adults look deeper at nutrition, labs, lifestyle, genetics, and performance goals so they can stop guessing and start feeling better.

If you want quick, personalized guidance, book a 30-minute Quick Start Nutrition Consult.

If you want a deeper, lab-guided approach to long-term energy, metabolism, performance, and health, learn more about the Longevity Lab.

Book a 30-Minute Quick Start Nutrition Consult

Learn More About the Longevity Lab

Hydration may seem basic, but they are two of the biggest reasons endurance athletes struggle in training and racing.

Most athletes know they need to drink. They know they need electrolytes. They know they probably need carbs.

But knowing the basics is not the same as having a personalized plan.

Many endurance athletes are still guessing when it comes to how much fluid, sodium, and carbohydrate they actually need. Then they are surprised when cramping, bonking, GI distress, dehydration, or late-race fading shows up.

In this episode of the Find Your Edge podcast, Coach Chris Newport breaks down the fueling and hydration reminders every athlete needs—especially as the weather gets hotter and race season ramps up.

Why Hydration Feels So Confusing

There are more sports drinks, electrolyte mixes, gels, chews, and hydration products on the market than ever before.

Every product promises to be the magic solution. Every training partner has a favorite. Every pro seems to use something different.

But the real question is not, “What product is popular?”

The real question is:

What does your body actually need?

Sodium Is the Primary Electrolyte Lost in Sweat

When athletes talk about electrolytes, sodium should be at the center of the conversation.

Sodium is the primary electrolyte lost in sweat. Chloride, potassium, and magnesium matter too, but sodium is the big one for endurance athletes.

That means your hydration product should not just taste good. It should actually provide enough sodium to match your needs.

Your Sweat Is Like a Fingerprint

One of the most important reminders from this episode is that every athlete sweats differently.

Your sweat rate and sweat sodium concentration are unique to you.

One athlete may finish a run drenched, with soaked socks and squishy shoes. Another athlete may barely glisten during the same workout.

Those two athletes should not follow the same hydration plan.

This is why copying your training partner’s drink mix—or doing what a professional athlete does—often does not work.

Heat and Intensity Increase Fluid and Electrolyte Losses

As temperatures rise, your body works harder to cool itself.

Hotter weather and more intense workouts increase core temperature, which increases sweat production.

More sweat means:

• more fluid loss
• more sodium loss
• more electrolyte loss
• greater risk of performance decline

Your hydration strategy should change across the seasons. What works in cool spring weather may not work in summer heat.

Even 2% Fluid Loss Can Affect Performance

You do not have to be severely dehydrated for performance to drop.

Losing as little as 2% of your body weight through fluid loss can negatively affect performance.

As dehydration increases, athletes may experience:

• thirst
• nausea
• difficulty concentrating
• tingling extremities
• higher body temperature
• higher heart rate
• increased respiration

This is one reason your heart rate may feel impossible to keep down in the heat.

How to Estimate Fluid Loss During Training

A simple sweat rate test can help you understand how much fluid you are losing.

Step 1: Check Hydration Status

Before your workout, use urine color as a simple hydration check.

Step 2: Weigh Yourself Before Training

Weigh yourself before your workout, ideally with the same clothing and shoes you will wear for the post-workout weigh-in.

Step 3: Complete Your Workout

Track the workout duration, conditions, what you drank, and how you felt.

Step 4: Weigh Yourself Again

After the workout, weigh yourself again under the same conditions.

Step 5: Calculate Fluid Replacement

Multiply pounds lost by 20 to estimate the ounces of fluid needed for rehydration.

Step 6: Review and Adjust

Ask yourself:

• Did I drink enough?
• Did I feel strong?
• Did I have GI issues?
• Did my product taste good?
• Do I need more fluid or sodium next time?

Why Guessing Is Not a Strategy

Training for an endurance event takes time, energy, and money.

It is frustrating to put in all that work, only to have race day fall apart because your fueling or hydration plan was off.

Cramping, bonking, dehydration, GI distress, and late-race fading are often signs that your plan needs adjusting.

The good news? These are problems that can often be solved with better testing, tracking, and personalization.

What Makes a Good Fueling and Hydration Plan?

A strong plan should answer:

• How much fluid do I need per hour?
• How much sodium do I lose in sweat?
• How many carbohydrates do I need per hour?
• What products work with my gut?
• How should my plan change in heat?
• How do I execute this on race day?

That is why personalization matters.

Join the Fueling and Hydration Bootcamp

This is exactly why we created the Fueling and Hydration Bootcamp.

Not because athletes need more random nutrition information—but because athletes need a system.

Inside the bootcamp, you will learn how to:

• understand your sweat rate and sodium needs
• build a personalized hydration strategy
• match carbs to your training and racing demands
• troubleshoot GI distress
• adapt your plan for heat and race conditions
• stop second-guessing what to drink and eat

If you are tired of guessing, this is your next step.

Your training matters. Your racing should be fun. And your fueling and hydration strategy matters too.

Join the Fueling and Hydration Bootcamp