Burn Bytes

Byte Breakdown: Endurance Race Nutrition

You train your legs, lungs, and pace—but are you training your fueling strategy too?

For longer endurance events, nutrition can make the difference between finishing strong and completely running out of gas. As a general guide, many athletes can benefit from around 30–60 g of carbohydrate per hour during events lasting roughly 1–2.5 hours, while longer events may call for higher intakes—sometimes up to ~90 g/hour for well-trained athletes who have practiced tolerating it.

The key is to start fueling early, not when you already feel depleted.

Hydration and electrolytes matter too, but there’s no one-size-fits-all formula. Sweat rate, heat, humidity, pace, duration, and individual tolerance all change what you need.

And one of the biggest race-day rules: nothing new on race day. Practice your gels, chews, sports drinks, bananas, honey, or whatever fuel works for you during training so your gut knows what to expect.

Practice it. Dial it in. Perform.

Download Burn Bytes today.

Sources: Thomas et al., 2016; Jeukendrup, 2017; Burke et al., 2011; Stellingwerff et al., 2019; Peeling et al., 2011.

Giving back doesn’t always look the same.

Give back when you can, how you can.

Fitness and health aren’t only about what we build for ourselves. They also give us the opportunity to show up for our families, our friends, and our communities.

Today, for me, that meant donating blood.

It takes a little time, but it can make a very real difference for someone who needs it. Whether you donate through a local blood center, the Red Cross, Versiti, a hospital drive, or another organization, the important part is simply choosing to help when you’re able.

If you’re eligible, consider giving blood in your community.

Burn Bytes | Stronger bodies. Stronger communities.

Fitness Myth Monday: Stretching Before Exercise Prevents Injuries

Static stretching has benefits, especially for improving flexibility and range of motion—but by itself, it has not been shown to reliably prevent overall exercise-related injuries.

For most workouts, a better approach is to warm up dynamically: gradually increase intensity, use sport-specific movements, and prepare the muscles you’re actually about to use. Longer static stretching still has a place, especially after training or during dedicated mobility sessions.

Research also shows that prolonged static stretching immediately before explosive activity can temporarily reduce strength and power, while dynamic warm-ups are generally better suited for performance-focused exercise.

Bottom line: Don’t ditch stretching—just use the right type at the right time.

Sources: Small et al., 2008; Behm & Chaouachi, 2011; Fradkin et al., 2010; Behm et al., 2016; Kłobuchowski et al., 2026.

Download Burn Bytes today.

What’s a burpee… and why does Burn Bytes use them everywhere?

Because burpees are one of the simplest ways to understand movement vs calories. 🔥

Inside Burn Bytes, every food item includes a burpee count so you can visualize the energy behind what you eat.

Not to shame food.
Not to punish eating.

Just to make movement real, simple, and understandable.

One move. Full body. Maximum impact.

Download Burn Bytes today.
“Where calories in, meet energy out.”

Fitness Explained: Zone 2 Training

Zone 2 isn’t about going all-out—it’s about building the aerobic engine that supports everything else you do. Keep the effort comfortable and sustainable, where you can still speak in full sentences, and use it to improve endurance, cardiovascular fitness, and your ability to handle more training with less fatigue.

Walking, cycling, rowing, easy jogging, and rucking can all work. Start with 2–3 sessions per week for 30–60 minutes and build gradually based on your fitness level and goals.

The key: easy enough to sustain, hard enough to create adaptation.

Download Burn Bytes today and turn every meal into movement.

🚫 Fitness Myth Monday

MYTH: Running ruins your knees.

FACT: The science says otherwise.

For most healthy people, recreational running does not increase the risk of knee osteoarthritis. In fact, research has found that recreational runners often have similar—or even lower—rates of knee arthritis compared with people who don’t run.

Running can actually support knee health by:

✅ Strengthening the muscles that support your knees
✅ Improving joint function and mobility
✅ Helping maintain a healthy body weight, reducing stress on your joints

The biggest risk factors for knee osteoarthritis include previous knee injuries, obesity, genetics, increasing age, and repetitive high-impact occupational stress—not simply running itself.

Like any form of exercise, the key is to progress gradually, wear appropriate footwear, and listen to your body.

📚 Research referenced:
• Alentorn-Geli E, et al. Journal of Orthopaedic & Sports Physical Therapy (2017) – Systematic review & meta-analysis
• Lo GH, et al. Journal of Bone and Joint Surgery (2018)
• American College of Sports Medicine (ACSM) – Exercise and Osteoarthritis guidance

💬 Have you ever been told that running is “bad for your knees?” Share your experience in the comments!

🧪 Science Says…

Sleep does more than recharge your body—it influences your appetite, your food choices, and even your long-term health.

Research shows that not getting enough sleep can:

😴 Increase the hunger hormone ghrelin

😴 Decrease the fullness hormone leptin

🍪 Increase cravings for high-calorie, sugary, and fatty foods

🍽️ Lead to consuming hundreds of extra calories the following day in controlled studies

In other words, when you’re sleep-deprived, your body isn’t just tired—it can become more likely to seek out energy-dense foods and make less healthy choices.

The good news? Prioritizing 7–9 hours of quality sleep is one of the simplest ways to support better nutrition, improve recovery, and perform your best.

📚 Research referenced:
• Spiegel K, et al. Annals of Internal Medicine (2004)
• St-Onge MP, et al. JAMA Internal Medicine (2012)
• Capuccio FP, et al. Sleep (2008) – Systematic review & meta-analysis
• American Academy of Sleep Medicine – Adult Sleep Duration Recommendations

💬 Have you ever noticed yourself craving more junk food after a poor night’s sleep? Let us know in the comments.

Burn Bytes

🏋️ BEGINNER SERIES: KETTLEBELL TRAINING

Think you need a room full of gym equipment to get stronger?

Think again.

One kettlebell can provide an incredible full-body workout while building:

💪 Strength
❤️ Cardiovascular fitness
⚖️ Balance and coordination
🔥 Power and muscular endurance

One of the biggest advantages of kettlebell training is its simplicity.

You don’t need a complicated routine or expensive equipment.

Just one kettlebell and a commitment to learning good technique.

Start with the fundamentals:

✔ Kettlebell Swings
✔ Goblet Squats
✔ Rows
✔ Overhead Presses
✔ Farmer’s Carries

Focus on mastering your form before increasing the weight. Good movement patterns will always beat lifting heavier with poor technique.

Depending on the workout intensity, kettlebell training can burn approximately:

🔥 150–250 calories in 30 minutes (beginner/light)
🔥 250–400 calories in 30 minutes (moderate)
🔥 400–600+ calories in 30 minutes (vigorous/high intensity)

Remember, everyone starts somewhere.

You don’t have to own a full gym to make real progress.

One kettlebell, consistency, and a willingness to learn can take you a long way.

And here’s something else to consider…

Setting a goal—whether it’s completing your first month of training, mastering a kettlebell swing, or entering a fitness event—gives every workout a purpose. Training is much easier to stay committed to when you’re working toward something meaningful.

🔥 Need help getting started? Ask Ember to build a beginner kettlebell training plan based on your fitness level, available equipment, and goals.

Start small. Learn the fundamentals. Build strength that carries into everyday life.