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Nutrition

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5 Tested Ways to Improve Your Running with 4Energy Gel

With two types of carbohydrates and electrolytes, 4Energy Gel is the perfect isotonic energy gel for runners.

Whether running on road, track, or trail, your performance matters. One of the key elements to improve your running performance is choosing the cor...

Energy Bars: Choose the Perfect One for Your Needs

Energy bars provide a convenient and efficient source of energy for endurance athletes.

Energy bars provide a convenient and efficient source of energy during prolonged physical activity, and you should definitely include them in your ...

Hydration: The Role of Water and Electrolytes in the Body

For optimal sports performance endurance athletes need more than just water.

Optimal hydration is crucial for athletic performance. But even when you're not active, especially in hot conditions, proper hydration is required ...

How to Use Caffeine to Improve Your Athletic Performance?

Coffee, capsules or preworkout booster? Elevate your performance with caffeine.

Caffeine is one of the most researched supplements in sports, and many studies demonstrate its efficiency in improving athletic performance. While ...

The 3 Fusion Benefits That You Must Absolutely Know

Find out why Fusion is a go-to supplement for many endurance athletes.

Endurance athletes, you know the drill: energy intake during exercise is crucial for success. Either with energy gels or isotonic sports drinks, yo...

The Best Energy Gels for Athletes? Learn the Facts!

Choosing the right energy gel to fuel your exercise is crucial.

Energy gels hit the mass market for the first time in 1988 at Ironman Hawaii. The manufacturer, who had previously tried to enter the South Africa ...

More Energy, Less Fat? Get Ready for the New Season!

Discover two products, Fusion and Energy Gel with L-Carnitine, that will help you burn fat and lose weight the healthy way.

The new cycling and running season will be soon upon us. It's time to get back in shape. You need energy and you need to ditch the excess fat gaine...

Strong, Fit, and Healthy: The Nutrition for Female Athletes

Improve your performance and well-being with correct nutrition.

For athletes, nutrition is a crucial element of health and performance. But how does women's sports nutrition compare to men's? There are several s...

The 5 Crucial Dietary Supplements for Tennis Players

Support your efforts on the tennis court with proper nutrition.

Tennis is a sport characterized by bursts of extreme intensity which can extend over several hours. As such, tennis is a physically very demanding ...

Energy Gel and Isotonic Sports Drink — Which One to Choose?

Learn how to use energy gels and isotonic sports drinks to optimize your fueling.

Energy gels and the isotonic sports drinks are two of the most important supplements for every endurance athlete. Together, they form an integral p...

Cross-Country Skiing: How to Take Care of Proper Nutrition?

As one of the most energy-demanding sports, cross-country skiing requires a correct approach to sports nutrition.

Cross-country skiing is a winter sport that requires high levels of fitness and endurance. It represents a combination of long training sessions, l...

9 Reasons Why Nrgy Unit Gel Is the Best Energy Gel

Start using an energy gel that matches your effort.

As an endurance athlete, you are advised to use energy gels to function at your best during high-intensity exercise. But not all energy gels are go...

Ski Touring: How to Take Care of Proper Sports Nutrition?

Don't be left without energy in the middle of the mountains.

Ski touring is a popular winter activity that combines physical exercise, spending time in nature, and an unforgettable adventure. To really enjoy ...

5 Dietary Supplements to Boost Performance in Winter Sports

In winter time, proper nutrition is even more important.

Are you also a fan of winter sports? Then you are probably as excited about winter months as we are. Skiing, cross-country skiing, ice skating ... ...

Nrgy Unit Drink 90 Nduranz: the Best Racing Sports Drink

Discover the isotonic sports drink with 90 grams of carbohydrates per serving.

If you want to reach the speed of 90 km/h on your bike, you must take care of proper fueling. Which brings us back to the number 90. The thing is, ...

Hiking and Sports Nutrition: Learn All You Need to Know

Hiking nutrition follows the same principles as nutrition for endurance sports, so you should not neglect it.

Hiking can be a pleasant and relaxing activity, but it demands physical endurance, something affected greatly by the correct nutrition, regardless ...

Best Dietary Supplements for Trail Running in 2025

Support your trail running with a smart use of dietary supplements.

Trail running is increasingly popular among athletes, and for good reason. Swapping asphalt roads for forest soil and traffic lights for trees is a...

What to Eat Before, During, and After a Running Marathon?

Learn all you need to know about proper nutrition at a marathon.

When running a marathon or a half-marathon, in addition to proper training preparation, nutrition plays a key role in your performance. In terms of...

Best Dietary Supplements for Running You Should Use in 2025

Run better with proper nutrition.

If running is your passion, you should definitely consider using dietary supplements to fuel your exercise, boost your immune system, and increase ...

Best Dietary Supplements to Boost Your Immune System

Learn how to sustain your health and athletic performance.

As an athlete, you must take great care to preserve a strong immune system. To boost your immune system, you must: follow a healthy and balanced d...

Best Dietary Supplements to Manage and Reduce Stress

Protect your health and athletic performance from harmful stress.

As an endurance athlete, you put a lot of physical stress on your body. Additionally, you might suffer from psychological stress due to high expect...

Fueling: How to Get More Energy During Cycling or Running?

Learn more about the intake of carbohydrates during intense exercise.

Fueling is an essential nutritional strategy used by endurance athletes to fuel their athletic performance during intense exercise. In combination ...

Muscle Recovery After Workout: All You Need to Know

Sustain your long-term athletic performance.

Recovery after workout is a nutritional strategy used by athletes to refill their glycogen stores, feed their muscles, and rehydrate their bodies a...

What is Carb-loading? Easy Guide to Achieve Great Results

Learn how to fill your glycogen stores before training or race.

To be able to perform at your best during intense endurance exercise, you need to fill your glycogen stores. To achieve this, athletes use a nutrit...

Want to Improve Performance? Learn How to Manage Glycogen

Glycogen is your body's source of energy. Learn how to make good use of it.

Glycogen is a term often used in endurance sports. But what is glycogen and why should it matter to you? Read on to find out what glycogen is, how ...

What Is an Isotonic Sports Drink and Why You Should Use It?

Learn why you should use an isotonic sports drink during intense exercise.

Endurance athletes, especially cyclists, don't leave home without their sports bottle. But perhaps you wonder, what exactly does that bottle contai...

Best Dietary Supplements for Cycling You Should Use in 2025

Learn how to best support your athletic performance.

Dietary supplements are an integral part of a cyclist's diet. In fact, we believe it's almost impossible to fulfill the nutritional needs of a cycl...

Increase Your VO2 Max: The 3 Supplements You Must Know

Learn all about the essential supplements to support your VO2 max training.

As a cyclist, chances are you have heard about VO2 max and are looking for ways to increase it. If you want to learn more about VO2 max and how to ...

Losing weight with L-carnitine supplements. Yes or no?

Learn more about how L-carnitine affects fat burn.

L-carnitine is an increasingly popular supplement in sports. Many athletes use L-carnitine supplements to stimulate their body to become more effic...

Ashwagandha: Benefits of the Most Powerful Adaptogen

Reduce stress, improve performance, and boost the immune system!

Ashwagandha is an extremely powerful adaptogen used both by athletes and the general public due to its many benefits for health and athletic perfor...

Energy Gel or Gummy Bears, a Cycling Dilemma

Battle of the century.

There's no doubt the energy gel is one of the best sources of energy in cycling. It provides fast energy through simple sugars, such as glucose and...

Best Supplement to Boost Immune System for Sports

Protect your athletic progress!

Do you know one of the main differences between a successful athlete and someone who progresses a lot slower? Yup, you guessed it. It's the immune ...

Which Energy Gels are Best for Cycling in 2025?

Choose the best energy gel for you!

Energy gels have sure gone a long way since being introduced into the world of endurance sports in the 90s. Different brands have invested a lot of...

What Is an Energy Gel?

Learn why the energy gel is the most useful supplement for endurance athletes.

Energy gels are a staple supplement among endurance athletes, but there are still many questions and doubts surrounding it. Why use an energy gel? ...
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Research

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Dr. Georg Abel: Top 5 Nutrients to Support Your Joints

Dr. Georg Abel discusses joint health and his experience with Pro Flex, the premium joint support formula by 4Endurance Pro.

Joint health plays a crucial role, especially for active people and athletes. This is especially true in endurance sports where the muscles, tendon...

BCAAs — 7 Crucial Benefits for Your Health and Performance

There's also a place for BCAAs in a world dominated by carbs.

BCAAs have long been used in the fitness industry to great effect, and recently endurance athletes have been catching up to the trend. And it was h...

Life with Diabetes — The Story of an Endurance Athlete

Living with diabetes requires adjustments, but you don't have to give up your sporting aspirations.

Diabetes is not uncommon among athletes, yet we don't talk about it enough. It is surrounded by a stigma, causing those affected to prefer staying ...

Is Your Child an Athlete? How to Take Care of Nutrition

The right nutrition helps young athletes to perform better, stay healthy, recover faster, and prevent injuries.

Proper nutrition is crucial for young athletes, as it affects their growth, development, and sports performance. That's why young athletes, even mo...

VerticalMed: Holistic Nutritional Diagnostics for Athletes

VerticalMed explains how personalized tests could benefit your health and performance.

At VerticalMed, we understand that athletes seek to enhance their race performance, recovery and mental health, minimize gastrointestinal (GI) dist...

Boosting VO2 Max With Absolute — Tested by Dr. Georg Abel

Find out what a nutrition scientist thinks about Absolute.

Absolute is our premium VO2 max booster based on high-quality adaptogens and beta-alanine. Many of our athletes use it regularly to support their t...

Interview with Dr. Tim Podlogar: Isotonic Sports Drinks

Isotonic drinks may all seem the same, but they are far from it.

Isotonic sports drinks are one of the first supplements every dedicated cyclist needs, but they differ greatly in terms of quality and efficiency. ...

How to Optimize The Phosphagen (ATP-CP) Energy System?

Learn more about the fastest energy system in your body.

The body mainly relies on three different energy systems to sustain physical activity and all other processes in the body. The three energy systems...

The Power of Breath: 3 Breathing Methods You Need to Try Out

Improve your endurance performance one breath at a time.

In endurance sports, where every breath can determine the outcome, mastering advanced breathing techniques offers a significant advantage. Athletes...

Cyclists and Back Pain: What Can You Do to Prevent It?

Back pain affects most cyclists. Make sure you’re not one of them.

Compared to other sports, cycling is considered to be one of the safer activities in terms of injuries.  Apart from the occasional falls and kissin...

From Cramps to Gut Issues: Common Struggles of Elite Cyclists

They may be professionals, but they struggle with the same problems as you.

We often see elite cyclists as machines programmed to pedal, always functioning perfectly. The difficulties we see them involved in while watching ...

Boost Energy Levels: How to Do It and What Does It Even Mean?

Discover how different supplements affect the energy systems in your body.

Today, it seems that every other supplement supposedly boosts energy levels. This may create a lot of confusion among athletes. Energy gels, isoton...

Creatine: The Best Supplement to Support Your Muscles?

Creatine has made the transition from bodybuilding to endurance sports, and with good reason.

Creatine has long been an extremely popular supplement among weightlifters and bodybuilders, but lately, an increasing number of endurance athletes...

Coenzyme Q10: Vitality Booster Explained by VerticalMed Tyrol

Learn more about a crucial supplement for heart support.

Coenzyme Q10, also known as Ubiquinol or Ubiquinone, is a crucial nutrient present in every cell of our body and plays a pivotal role in energy pro...

Losing Weight? Find The Right Fat Burner for Your Needs

Multiple types, same goal. Which one is right for you?

No matter how we spin it, weight loss is always a thing — even among athletes. While the base of any weight loss strategy should always be an activ...

VO2 Max And Weight Loss: Losing Weight Increases VO2 Max?

Learn how losing weight affects VO2 max.

For endurance athletes, achieving a high VO2 max and maintaining low body fat are crucial for boosting performance and enabling longer, faster effo...

Out of Breath? The Best 3 Adaptogens to Boost Your VO2 Max

Learn how to use adaptogens to boost your VO2 max.

For endurance athletes like cyclists, trail runners, and marathon enthusiasts, VO2 max isn't just a number — it's a badge of honor, a measure of yo...

High VO2 Max? The Untold Benefits of Rhodiola Rosea

Learn more about rhodiola rosea, one of the most useful adaptogens in sports nutrition.

Rhodiola rosea is an adaptogen with several benefits for an endurance athlete. Boosts VO2 max Increases energy levels Reduces fatigue American ...

Pro Flex vs Collagen+ — Which Source of Collagen to Choose?

Collagen is a crucial protein for the health of your joints, bones, and ligaments.

Collagen is one of the most popular dietary supplements for endurance athletes. It's no secret that athletes are more likely to experience wear and...

The Evolution of the Average Speed of Professional Cyclists

As cycling equipment and nutrition have evolved, average speeds have risen.

Cycling races have a long history. The first races took place already at the end of the 19th century and still remain an important part of the cycl...

Cordyceps: Is This The Best Adaptogen to Boost VO2 Max?

Learn how to use this powerful adaptogen to improve your athletic performance.

Cordyceps is an increasingly popular adaptogen with several crucial benefits for an endurance athlete. Cordyceps is without a doubt the best adapto...

Iron: a Much More Important Mineral than You Might Think

Iron deficiency is common in athletes. Learn how to prevent it.

Oxygen is crucial for several processes in your body. But if you want oxygen to reach your cells, you require iron. Iron is one of the key minerals...

Dr. Tim Podlogar: Nduranz Knowledge in Professional Cycling

Dr. Tim Podlogar shares his extensive knowledge in the field of sports nutrition.

We sat down with Dr. Tim Podlogar to discuss sports nutrition in professional cycling. Tim, what is the average diet of a professional cyclist at t...

Is VO2 Max on Smartwatches like Garmin and Apple Correct?

There are better and worse estimates, but they are all just that — estimates.

VO2 max is one of the most important metrics for any endurance athlete. Smartwatch manufacturers have realized this and started including VO2 max m...

Do Energy Gels Prevent Muscle Cramps During Exercise?

Learn all about the correlation between muscle cramps and energy gels.

Muscle cramps are a common occurrence during intense endurance exercise, and athletes try various methods to prevent them. One of these methods is ...

Adaptogens: How to Navigate Between Myth and Reality?

Learn the facts about adaptogens!

Lately, adaptogens are on everyone's radar, and athletes have started adding them to their diet to improve mental strength, increase VO2 max, raise...

What Crucial Information Can You Obtain From Food Labels?

Learn how to make better decisions when choosing the food products you consume.

Every food product, which includes dietary supplements, is required by law to list the ingredients and nutrition facts on its label. But reading th...

Triathlon: What is Triathlon and Why Should You Try It Yourself?

Learn more about this beautiful endurance sport that unites swimming, cycling, and running.

Triathlon is increasingly popular both among recreational and professional athletes, and since it combines swimming, cycling, and running into a si...

Master of Energy

Become the master of energy with the Nrgy Unit.

The Nrgy Unit will completely change your approach to the products you use during your workout. Easy to use, consistently high energy levels, no di...

Whey Protein: What Type Should You Use to Feed Your Muscles?

Learn all about whey protein and how to choose the best one for you.

Whey protein powder is undoubtedly one of the most common dietary supplements used by athletes. They are popular both in aerobic and anaerobic spor...

Winter Sports: Don't Neglect the Importance of Nutrition

Winter athletes need to put special care into fueling and hydration. Learn how to do it correctly!

In winter sports, proper nutrition is essential to preserve your health, athletic performance, and general wellbeing. Winter sports include: alpin...

Top 5 Adaptogens You Must Use to Boost Your Performance

Learn more about adaptogens and how to make the best use of them.

Adaptogens are increasingly popular and athletes have been using them with great success to: Increase their endurance Improve their VO2 max Decrea...

Electrolytes: Why Should You Take Care of Proper Hydration?

Learn all you need to know about the intake of minerals before, during, and after exercise.

As an athlete, you are most likely aware of the importance of providing proper fuel to your body to allow it to function optimally. A balanced spor...

Natural Supplement Absolute: You Can Increase Your VO2 Max

Leave your opponents behind.

Can you boost your VO2 max? How can you reach the desired value? These are two vital questions for endurance athletes, especially those who want to...

Dietary Fiber: When to Avoid It and When to Consume It?

You should avoid dietary fiber before a training session or race, but they are a crucial part of a healthy diet. Learn more!

While carbohydrates, protein, and fat are at the center of an athlete's nutrition, dietary fiber is one of the essential but often overlooked c...

Carbohydrates: Why Are They Important for an Athlete?

As an athlete, carbs are your friend. Learn why, how, and when to consume them.

Carbohydrates are one of the three macronutrients essential for a balanced diet of every athlete. The other two are protein and fat. Gummy bears, j...

Dietary Fat: the Most Important Nutrient for an Athlete?

Learn all you need to know about dietary fat.

While the role of carbohydrates and protein in an endurance athlete's diet is clear, dietary fat is often overlooked. It's true that you should avo...

Sodium Bicarbonate: Best Supplement to Improve Performance?

Learn all you need to know before supplementing sodium bicarbonate.

Sodium bicarbonate is an extremely popular supplement among professional endurance athletes. It is also one of the most researched supplements in s...

How to Avoid Stomach Issues When Consuming Energy Gels?

Learn all you need to know to avoid stomach issues during exercise!

Energy gels are an essential fueling supplement for endurance athletes that provide carbohydrates and electrolytes during intense exercise, but the...

Protein: Why Is It Essential for Your Athletic Success?

Learn all you need to know about protein as an athlete.

Protein is a macronutrient with an essential role in an athlete's diet. Muscle growth and muscle recovery after workout are the two main factors th...

RED-S: The Silent Threat that You Must Avoid at All Costs

Learn what causes RED-S and how to prevent it.

Proper sports nutrition is not essential just to fuel your athletic performance and trigger optimal muscle recovery. It also has a great impact on ...

Best Dietary Supplements to Use to Recover After an Injury?

Improve your recovery after an injury.

Injuries are part of any sport. Most athletes have to deal with them at some point. Correct nutrition plays a key role in the recovery process and ...

5 Crucial Mistakes Athletes Make That You Should Correct

Learn how to fix the crucial mistakes athletes make.

Whether you've just started on your athletic journey or you are an experienced veteran, chances are you are making one or more of these mistakes. ...

Collagen for Athletes: Boost Health of Your Joints and Bones

Reduce the chance of injury during exercise with collagen supplements.

As a cyclist or runner, you should definitely consider supplementing collagen. Collagen is a vital protein to support the health, strength, and fle...

Vitamin D: Benefits, Deficiency, and Dietary Supplements

As an athlete, you must take care of your vitamin D intake.

Training and proper nutrition are key to improve athletic performance. But there is another factor which is often overlooked: vitamin D. Vitamin D ...

How to Calculate, Measure, and Test Your VO2 max

Professional VO2 max trainer shares his knowledge.

As an endurance athlete, you've probably heard about VO2 max. In simple terms, it's your body's ability to use oxygen. If you want to increase your...

How Many of Each Mineral Should an Energy Gel Contain?

Learn what it takes to stay optimally hydrated during cycling or running.

If you want to sustain optimal hydration during intense exercise, such as running or cycling, drinking water is not enough. You also need minerals....

Magnesium in Sport: What You Need to Know Before You Buy

Learn all you need to know before supplementing magnesium.

Magnesium is one of the essential minerals with several benefits for your health. And yet, a lot of the population suffers from magnesium deficienc...

Ashwagandha: the Natural Solution for Better Sleep after Workout

Improve your sleep with ashwagandha, the powerful natural adaptogen.

Ashwagandha, also known as Withania somnifera, is a powerful natural adaptogen that has been used for centuries in Ayurwedic medicine to help the b...

The Best Natural Vitamin C with Acerola and Rosehip

Provide your body with only the best.

Vitamin C is the most important vitamin to protect health and boost the immune system. Unfortunately, not all forms of vitamin C are equally effici...
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Training

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Ironman 70.3: Train Like a Pro with a 16-Week Training Plan

Enjoy the experience of a lifetime with the proper preparation.

Triathlon is one of the most demanding sports, combining three endurance disciplines – each with its own unique challenges. To compete at your best...

The Art of Successfully Balancing Sports and Personal Life

Balance is entirely possible, but sacrifices are needed.

Watching professionals, many amateur athletes say that pros have it easy since their whole day is just about training and getting their bodies read...

Strength Training — Is It Really Essential For Runners?

Find out why you should start strength training too.

From my personal experience working with runners, many consider strength training the most stressful and boring workout of the week. They even pref...

Heat Training: Is It Really Altitude Training for the Poor?

Learn more about one of the most popular training methods in the world of endurance.

Heat training is becoming increasingly popular. You might have heard about it, usually described as altitude training for the poor. However, it’s m...

Boost VO2 Max with Specialized Training Plan for Runners

Train smart and leave the competition behind.

Every runner who wants to achieve top results should follow the path to a higher VO2 max. The ability to intake as much oxygen as possible in every...

Long-distance Racing? 4 Tips to Boost Your Mental Strength!

Tips for long-distance racing from a mental coach.

"I can't go on!" "Come on, keep going! Bit by bit and at your own pace, you'll get there." Perhaps you know these inner conflicts during long-dista...

Joint Pain? Train Pain-free Again with These 4 Steps!

Overcome joint pain and get back to training.

For athletes, maintaining joint health isn't just important — it's essential for enjoying sports and staying active throughout your life. Your join...

Challenge Yourself with a 8-week Cross-country Training Plan

Winter is also a time to get fit.

Cross-country skiing has been one of the most popular winter recreational disciplines for many years. However, it is a misconception to think that ...

What equipment do I need to participate in the Zwift League?

Ready for a Zwift League?

The sun is still warm, but soon cyclists will be hiding from the cold between four walls. But the end of outdoor rides doesn't mean the end of the ...

First Trail Run? Get Ready With a Professional Training Plan

Take your trail running to the next level.

Trail running has recently become one of the fastest growing sports, especially at the recreational level, but it is also developing significantly ...

Olympic Runner: 5 Tips to Improve Recovery After an Injury

A top-level sprinter shares his experience with an Achilles tendon injury.

Injuries are an unfortunate part of sports and pose a threat your health, confidence, and athletic career. Olympic runner Luka Janežič knows well h...

Are you running a marathon? Use our training plan!

Get help from Mitja Krevs

To run a marathon is no piece of cake. Many things need to fall into place to complete the 42.2 km. But the better prepared you are, the easier it ...

Time to Train? Get Your 18-Week Cycling Training Plan!

Get ready for the next cycling season!

The period between seasons is the time when you train less or don't train at all. This comes back to bite you when you need to get back in shape wh...

How to Test and Determine Your Training Zones in Cycling

Prepare to train efficiently.

A structured training plan for cycling is based on training zones. This allows you to target specific areas of your performance, from endurance to ...

6 Reasons Why Cycling is the Best Exercise for Women

Find out why more and more women love cycling.

It's no secret or big news that increasingly more women love cycling. It's a simple fact that places female cyclists alongside men both at the recr...

Strength Training for Runners: 9 Exercises You Must Know

Strength exercises are essential for runners. Don't skip them!

In addition to correct sports nutrition, strength training is an essential element that runners often neglect. Strength training provides several b...

What Is Trail Running and Why Should You Care About It?

Start running in nature!

Each year, more and more people choose trail running. It's an increasingly popular sport, as runners trade city asphalt with the blessings of natur...

Increase VO2 Max with Optimized 10-Week Training Plan

Get your FREE training plan prepared by VO2 max expert Simon Cirnski.

VO2 max is one of the most important parameters in endurance sports. It is your ability to transform oxygen into energy. This ability depends on ma...
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