Nutrition articles
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Nutrition articles

A core part of our mission at 33Fuel is to share the most up-to-date and comprehensive resources to help you fulfil your potential. The nutrition articles on this page go some way to doing that - you'll find articles on sports nutrition, endurance fuelling, various diets and their impact on athletic performance and everything else to help you make informed nutrition choices

We hope you enjoy these articles. If there's anything you'd like to read about that's not covered below, just drop us an email and we'll get to it!

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Protein recovery cheesecake recipe

This really is something else! It's with great pleasure that we can share with you this masterpiece from performance chef Rachel Muse. This chocolate cheesecake recipe is high in protein and good fats and ticks a lot of boxes.

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19 best foods to boost immune function

Regardless whether you're aspiring to consistent training, improved health or you're a parent trying to keep the kids healthy, a fully functioning immune system is crucial. Diet has been shown to significantly impact immune function, so here's 19 of the best to make sure yours is firing optimally.

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How to run fast and long on a low carb diet 

World-record breaking ultrarunner Zach Bitter ran 100 miles in an astonishing 11 hours, 19 minutes - that's 06:48 minute miles for 100 miles or, put another way, four back-to-back sub-3 hour marathons, all on a low carb diet. Read how he does it.

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15 fascinating food facts

Show off your newfound nerdiness to the family tonight and bask in their warm admiration...or become the butt of their jokes as they wonder what you really do at work all day...

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Is decaff coffee good or bad?

Decaf coffee is popular for those who enjoy the taste but don't want the side effects of caffeine. But, do you know what's involved in the decaffeination process? 

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Intermittent fasting - upgrade your performance on nothing

Intermittent fasting is quite popular right now. It's the simple process of not eating for an extended period - for anything from 8 to 36 hours straight (and even longer for some pros). Discover the pros and cons and how to give it a go.

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Coffee and athletic performance 

We all love a good coffee and it's been shown time and again to improve some aspects of athletic performance. But do you know how to tweak your consumption for maximum gains in your sport?

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Sports nutrition ingredients in weird places

You wouldn't believe some of the places we've found ordinary sports nutrition ingredients - from shampoo to hair gel to *cough* intimate lube. And yet these products are "scientifically formulated" for athletic performance. What gives? Uncover the truth behind sports nutrition ingredients.

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7 best nuts for athletes

Nuturally, we're nuts about nuts. And why wouldn't we be? They're back with healthy fats, antioxidants, protein and many have been shown to boost health and sports performance. Check out 7 of the best here.

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Endurance athlete's guide to fibre

There's a lot of debate amongst endurance athletes about the benefits (or otherwise) of fibre. Get the lowdown on the best sources, when to consume it and when's best to refrain.

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Glycaemic index vs glycamic load - what's the difference?

You'll probably have heard of both, but do you know the difference? Understanding the different impact high / low GI and high / low GL foods impact health and performance is super-handy for making better food choices. 

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Sports nutrition and dental health

Did you know: athletes suffer significantly more dental issues than the general population. You can probably guess why - sugary sports nutrition. Despite great oral hygeine, their missing sessions and events due to painful dental ailments. 

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6 pro athlete breakfast recipes

They say breakfast is the most important meal of the day, but what to the pros eat to kick the day off? 

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The Whole30 Diet - what is it?

As the Whole30 Diet gains momentum, learn what it is and what you can and can't eat. It may seem like a good idea on first glance, but there's some downsides once you scratch beneath the surface.

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Gut health and endurance - good and bad foods

The relationship between your gut and athletic performance is a close one. The health of your gut impacts training efficacy, energy availability and recovery rates, so it's important to maintain a top-notch gut microbiome. Here's the best and worst foods to do just that.

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3 intermittent fasting advanced techniques

If you've given short fasts a go, it's time to crank things up a notch. Learn about the 20/4 strategy, the full 24 hours and the alternating fasting methods.

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Probiotics and prebiotics for health and performance 

When it comes to gut health, probiotics and prebiotics are key players. They have different - yet equally important - roles in sustaining a healthy microbiome, so make sure you're including plenty of these best sources in your diet.

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9 best snacks for endurance athletes (and 4 to avoid)

Do you know which snacks will provide stable energy? Which will aid recovery? And which will make you feel fuller for longer? We've got you covered.

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'Natural flavouring' doesn't always mean good

Add the word 'natural' to something and you immediately belive you're making a healthy choice. That makes sense. Unfortunately, when it comes to 'natural flavouring', you'll find it's anything but. Horrifyingly, some natural flavourings even include beaver's anus sack juice. Yes, you did just that correctly!

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The Rich Roll diet - plant-based strategies for high performance 

For an older gentlement (in fact, even compared to someone half his age), Rich Roll is in exceptionally great shape. See what he eats and how he trains to maintain shape in his 50s.

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7 athletic superfoods you've never heard of

Some superfoods - spinach, kale, turmeric and so on - are now commonplace in kitchens, known for their 'super' properties. But there's probably a few in this list you haven't heard of.

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The Ketogenic Diet - what, how, pros and cons

As the ketogenic diet continues to build momentum in the athletic community, learn what it is and how it's benefiting some who adopt it. As with every diet, though, it's also worth noting the potential downsides too.

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The athletic and health benefits of pulses

Pulses and beans are among the most versatile and nutritious foods on earth, and their side effects are well researched. See what a good ol' bean can do for you.

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Taper nutrition - what to eat to smash your PB

You've put hours, days, weeks, even months into preparing for your event...don't mess it up with botched taper nutrition. It's easy to get right, but just as easy to get wrong. 

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Protein for endurance athletes

If you want to become a better endurance athlete, you need to nail consistent training day in, day out. You don't need to traing hard every day - in fact, you shouldn't - but being able to get up day after day if crucial. Protein is at the heart of recovery and consistency so here are the best sources for endurance athletes. 

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Inflammation and food - what's the deal?

Inflammation let's us heal and adapt to stress stimulus, including that induced by hard training. So in that respect, it's beneficial. But there's a (very) dark side to inflammation that leads to chronic disease. Understanding which foods impact inflammation - and how - is important stuff.

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How to become fat adapted

The ability to burn fat for fuel during endurance training and racing at ever increasing intensities is what leads to better performance - you have less reliance on necking gels and instead are able to ride stable energy levels. Learn how to improve your fat burning capabilities.

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Pre workout nutrition - what to eat and what to avoid

The food you decide to eat before a session has a significant impact on not only your performance during the session but also your ability to recover (or not) post-session. Make the right choices.

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