Blog
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Caffeine that deserves its place
Jusman SoCaffeine is the most widely used and researched performance-enhancing substance in sports. Its legal status, availability, and consistent effectiveness across various performance domains make it uniquely valuable for endurance athletes....
Caffeine that deserves its place
Jusman SoCaffeine is the most widely used and researched performance-enhancing substance in sports. Its legal status, availability, and consistent effectiveness across various performance domains make it uniquely valuable for endurance athletes....
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Body weight versus adequate fuel
Jusman SoBody weight and composition are topics that carry significant psychological weight in endurance sports. The benefits of lower weight in running—lower energy cost per kilometer, a better power-to-weight ratio—are real...
Body weight versus adequate fuel
Jusman SoBody weight and composition are topics that carry significant psychological weight in endurance sports. The benefits of lower weight in running—lower energy cost per kilometer, a better power-to-weight ratio—are real...
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8-week bowel training program
Jusman SoGut training means gradually teaching your stomach and intestines to tolerate increasing amounts of carbohydrates during exercise. It is one of the most research-backed performance-enhancing strategies in endurance sports, and...
8-week bowel training program
Jusman SoGut training means gradually teaching your stomach and intestines to tolerate increasing amounts of carbohydrates during exercise. It is one of the most research-backed performance-enhancing strategies in endurance sports, and...
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Sciences united
Jusman SoThis write-up summarises the key takeaways from the Science of series. It's the one page to return to if you want the evidence base for long-format ultra-fueling without reading the...
Sciences united
Jusman SoThis write-up summarises the key takeaways from the Science of series. It's the one page to return to if you want the evidence base for long-format ultra-fueling without reading the...
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Common sports nutrition myths
Jusman SoSports nutrition is a field where genuine science and persistent myths coexist uncomfortably closely. Some of the most widely held beliefs among endurance athletes are not supported by evidence. This...
Common sports nutrition myths
Jusman SoSports nutrition is a field where genuine science and persistent myths coexist uncomfortably closely. Some of the most widely held beliefs among endurance athletes are not supported by evidence. This...
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How cold affects carbohydrate metabolism
Jusman SoExposure to cold increases carbohydrate dependence during exertion. Muscle shivering — including subconscious shivering below the perception threshold — is fueled primarily by carbohydrates. In air below ten degrees Celsius,...
How cold affects carbohydrate metabolism
Jusman SoExposure to cold increases carbohydrate dependence during exertion. Muscle shivering — including subconscious shivering below the perception threshold — is fueled primarily by carbohydrates. In air below ten degrees Celsius,...
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Carbohydrates and a longer life for older athletes
Jusman SoThe relationship between carbohydrate intake and long-term health is one of the most controversial topics in nutrition science. For endurance athletes over forty, the question is narrower and clearer: what...
Carbohydrates and a longer life for older athletes
Jusman SoThe relationship between carbohydrate intake and long-term health is one of the most controversial topics in nutrition science. For endurance athletes over forty, the question is narrower and clearer: what...
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Can you really train your gut?
Jusman SoGut training is one of endurance nutrition’s most discussed and least implemented ideas. Most athletes accept it in theory, then proceed to fuel on race day in ways they’ve never...
Can you really train your gut?
Jusman SoGut training is one of endurance nutrition’s most discussed and least implemented ideas. Most athletes accept it in theory, then proceed to fuel on race day in ways they’ve never...
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Hydration without overdoing it
Jusman SoEndurance sports hydration advice has swung from one extreme to the other. The 1990s mantra of “drink as much as possible, drink before thirst” produced a wave of exercise-induced hyponatremia...
Hydration without overdoing it
Jusman SoEndurance sports hydration advice has swung from one extreme to the other. The 1990s mantra of “drink as much as possible, drink before thirst” produced a wave of exercise-induced hyponatremia...
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How heat slows down the intestines
Jusman SoHeat is one of the most significant environmental variables that impact gut function during endurance exercise. A runner who comfortably fuels in cool conditions can experience significant gastrointestinal distress at...
How heat slows down the intestines
Jusman SoHeat is one of the most significant environmental variables that impact gut function during endurance exercise. A runner who comfortably fuels in cool conditions can experience significant gastrointestinal distress at...
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Does fructose really cause stomach problems?
Jusman SoFructose has a complex reputation. In general nutrition discourse, it is associated with metabolic concerns. In sports nutrition, another concern arises: that fructose causes stomach problems. Both claims are more...
Does fructose really cause stomach problems?
Jusman SoFructose has a complex reputation. In general nutrition discourse, it is associated with metabolic concerns. In sports nutrition, another concern arises: that fructose causes stomach problems. Both claims are more...
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Do hydrogel-based gels live up to their promise
Jusman SoHydrogel-based sports nutrition products have generated significant commercial interest and considerable scientific debate. A key claim is that alginate and pectin gel technology reduces gastrointestinal distress by encapsulating carbohydrate in...
Do hydrogel-based gels live up to their promise
Jusman SoHydrogel-based sports nutrition products have generated significant commercial interest and considerable scientific debate. A key claim is that alginate and pectin gel technology reduces gastrointestinal distress by encapsulating carbohydrate in...
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Carb loading done right
Jusman SoCarbohydrate loading is one of the most researched nutritional strategies in sports. The principle is simple: maximize glycogen stores before competition so that the body starts with a full tank....
Carb loading done right
Jusman SoCarbohydrate loading is one of the most researched nutritional strategies in sports. The principle is simple: maximize glycogen stores before competition so that the body starts with a full tank....
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Nutrient timing
Jusman SoOne of the most common nutritional mistakes in endurance training is to eat the same way regardless of the training load. Athletes who eat the same way during a hundred-kilometer...
Nutrient timing
Jusman SoOne of the most common nutritional mistakes in endurance training is to eat the same way regardless of the training load. Athletes who eat the same way during a hundred-kilometer...
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Is cluster dextrin worth the extra cost
Jusman SoHighly branched cyclic dextrin – often sold as cluster dextrin – has gained attention in sports nutrition due to its alleged advantages over conventional maltodextrin. Claims center around faster gastric...
Is cluster dextrin worth the extra cost
Jusman SoHighly branched cyclic dextrin – often sold as cluster dextrin – has gained attention in sports nutrition due to its alleged advantages over conventional maltodextrin. Claims center around faster gastric...
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Iron deficiency in runners
Jusman SoIron deficiency is the most common micronutrient deficiency in endurance athletes and one of the most significant performance-limiting conditions that often goes undiagnosed and untreated at the recreational level. It...
Iron deficiency in runners
Jusman SoIron deficiency is the most common micronutrient deficiency in endurance athletes and one of the most significant performance-limiting conditions that often goes undiagnosed and untreated at the recreational level. It...
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Pre-competition meal that doesn't retaliate
Jusman SoThe pre-race meal is the last nutritional input before a long event. If done well, it replenishes liver glycogen, keeps blood glucose stable for the initial hours, and avoids stomach...
Pre-competition meal that doesn't retaliate
Jusman SoThe pre-race meal is the last nutritional input before a long event. If done well, it replenishes liver glycogen, keeps blood glucose stable for the initial hours, and avoids stomach...
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Carbohydrates upper limit per hour
Jusman SoThe limit to how quickly carbohydrates can be oxidized during exercise does not come from the muscles – they utilize fuel much faster than it can be delivered. The limit...
Carbohydrates upper limit per hour
Jusman SoThe limit to how quickly carbohydrates can be oxidized during exercise does not come from the muscles – they utilize fuel much faster than it can be delivered. The limit...
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The Study That Changed Fuel Science
Jusman SoThe 1995 Vist and Maughan study is one of the most cited in sports drink and gel formulation, and one of the most misunderstood. This post talks about what it...
The Study That Changed Fuel Science
Jusman SoThe 1995 Vist and Maughan study is one of the most cited in sports drink and gel formulation, and one of the most misunderstood. This post talks about what it...
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Sodium and the Myth of Salt in Ultras
Jusman SoElectrolytes are one of the most discussed and least understood topics in ultra-running nutrition. Advice ranges from aggressive hourly sodium supplementation to avoiding all electrolyte products. The scientific picture is...
Sodium and the Myth of Salt in Ultras
Jusman SoElectrolytes are one of the most discussed and least understood topics in ultra-running nutrition. Advice ranges from aggressive hourly sodium supplementation to avoiding all electrolyte products. The scientific picture is...