KARM SWOJĄ PASJĘ BLOG – myspringenergy

What You Fuel With Shapes More Than Your Race

The science behind fuel source, digestion, and long-term performance Most athletes think about fueling in a single dimension: calories in, watts out. But the form those calories arrive in matters well beyond the finish line. The carbohydrate source you use...

The Bacteria That Thrive After a Hard Run

by Rafal Nazarewicz Ph.D. There's a class of bacteria living in the guts of elite marathon runners that most athletes have never heard of. It doesn't help you absorb carbs. It doesn't calm inflammation. It does something stranger and...

The Missing Layer in Your Fueling Stack: What Soluble Fiber Actually Does for Endurance Athletes

Most athletes spend real time thinking about carbohydrate timing, protein intake, and hydration strategy. Do we think enough about one fraction of carbohydrate, fiber? And that gap is costing them performance they can't see. Not because fiber is some new...

What Sports Nutrition May Get Wrong About Glycemic Index

🎧 Listen: What Sports Nutrition May Get Wrong About Glycemic Index Rafal Nazarewicz Ph.D. The spike-and-crash story is only a fraction of it. At the intersection of blood sugar, gut blood flow, and intestinal physiology, the real picture is far...

Food First: Why Prebiotics Matter More Than Probiotic Pills

The Uncomfortable Truth About Your Gut - Prebiotics vs Probiotics By Rafal Nazarewicz, PhD The Uncomfortable Truth About Your Gut You can take all the probiotic supplements in the world, but if you're fueling your body with ultra-processed foods (UPFs),...