NUTRITION & TRAINING GUIDES

Nutritional advice and training guides designed for you.

Free Race Day Nutrition Guide
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Entered a Marathon recently? Don't worry we've got you covered... 
The faster and more effectively you recover, the sooner you can get back to training hard. Not only this, by recovering more effectively you will also be able to train more effectively and you will get more benefit from doing so. Nutrition can play a big role, alongside sleep, stretching and other aspects. Here's how... Why is recovery important?&n...
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 So it's a pretty tough time for all, stuck at home, no events, but for good reason! Perhaps this is perfect chance to kick our old habits and build a lifestyle and routine to help you live a healthier, happier life?  Many are now even following the ever growing trend of Veganism, quite a lifestyle chance, but how can ...
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100 KM of running over 8 days is a serious undertaking, but adding the weather, family commitments and other challenges that the holiday period present makes this a significant challenge.  You can find out more about the challenge by clicking here.We spoke to #TeamKMC Athlete, Benjamin Goodfellow, a 24-year-old Semi Professional Triathlet...
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Riding in the cold weather presents some unique challenges on the body which you might not know about. Keeping Warm and dry out on the bike is important but when the cold weather hits, adequate nutrition can make a huge difference. Here are some of the challenges you might face and how to counter them. Up to Twice as many Calories Burned  ...
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It's unbelievable how quickly the seasons seem to change and as for the year 2020... well, let's not talk about that. If there's one good thing that's come out of this, more people than ever have taken up outdoor activities, sports, exercise, and running in particular. As the cold weather draws in, it can be tempting to start telling...
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We've teamed up with the incredibly experienced Lee Bradbury otherwise known as @theintrepidathlete Coach, Ultra marathon runner, Spine Challenger and CrossFit competitor Lee has done them all. He's here to help cut through the noise on Mobility for Runners.  There seems to be information floating around on the internet stating ...
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Now more than ever, it's important for us to stay fit and healthy. We caught up with Team KMC's very own, Harry Lancaster (aka @Runningtoeatmore) who has a real passion for this subject, to share his experience. For many, a significant reason why they take up for running for the first time or the first time in a while is to shed some unwanted weigh...
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Some great, straight-forward tips on training for your first Ultramarathon by Team KMC's one and only Charlotte Clarke!First off, what is an ultramarathon? My Dad messaged me calling it my 'Super Marathon' and honestly that's  all I want to call it now! An ultramarathon is any distance beyond that of a standard 26.2 mile marathon. Mine is 50km...
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"Protein" a buzzword thrown around by gym-goers but it isn't all about big biceps and pumping Iron Rapid Protein recovery is just as important for optimising recovery and performance in endurance athletes and here is why. In simple terms The faster and more effectively you recover, the sooner you can get back to training hard. Not on...
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Carbohydrates are fuel to the human body. A bit like a car, your body needs to be re-fueled and can only store a certain amount in its "fuel tank". On average, the body can only absorb around 60g of Carbohydrate per hour. This is where our "Dual Charge" formulation comes into play.  Our Energy Gels and Drinks utilise a dual char...
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 Why snack? For people with a very active lifestyle their daily calorie intake needs to match the amount of exercise their doing! In a lot of cases this isn't practical, or even achievable, from only 3 meals a day. In come the snacks!  Snacks are a flexible and easy way to top up your nutrition intake but not all snacks are created equal....
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1. Keep things in perspective  The Covid-19 outbreak is putting extreme pressure on the NHS and other key front line services. People are getting very ill, some are dying and many are unable to work and are facing financial hardship. In this context, the fact that the triathlon season has been suspended, we can't swim and can only go out to ex...
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 When it comes to B vitamins it is more important to focus on not missing out rather than trying to cram in as much as possible. Current evidence supports the theory that athletes, and those who exercise frequently or at high intensity may have an increased need for vitamin B-6, in particular, and may benefit from supplementing with a multivit...
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The most important meal of the day as we all know, breakfast, or is it? Yes, it is and when training it's great to be able to top up with a bit of extra protein. After a nights sleep, your body's gas tank is running on empty, so it's important to fuel properly from the moment you wake up. However, this protein oats recipe can be even more beneficia...
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We've all heard of Electrolytes and we all know the importance of staying hydrated, but why are Electrolytes so important?  What are Electrolytes?  They sound exciting but they are all about balance. Simply, electrolytes are electrically charged minerals which have a key role in many bodily functions, specifically fluid balance. Their cha...
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Recharge your packed lunch with these incredibly simple Protein Bars!  Protein snacks are a brilliant way to keep your energy up between meals as well as keeping your appetite in check. They are also sometimes essential for those aiming for a big daily protein intake!  Our PRO MIX has a quality blend of Protein and Dual Charge Carbs ...
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The immune system is complex and eating a healthy, balanced diet is only one of many ways to help support immune health. It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking. Anyone who gets frequent colds or other illnesses and is concerned about their immune sys...
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 A lot of people think the key to improving your running time is by well, running. And Although it is very important, developing the strength of your muscles ultimately helps you not only run faster, but reduce your likely hood of injury. Allow me to explain. First of all, let me take you to the very source, your Muscles. Once you have a great...
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Last week we told you about protein, and how it's one of the most important tools in the arsenal of any athlete, regardless of pursuit. But the truth is that lots of people are still sceptical about protein, its uses and benefits, perceived dangers and downsides, sources of protein, and more. So this week, we're going to bust a few myths about prot...
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