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Running Nutrition Guides
Workout-specific fueling, recovery, and race-week nutrition for runners training for 5K, 10K, half marathon, and marathon goals.
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App Comparisons
Best Running Nutrition App in 2026: How to Choose (and Why Mavr Is Built for Runners)
A practical guide to choosing the best running nutrition app in 2026. Learn what separates a workout-aware fueling app from a generic calorie counter, how the top options compare, and which app fits serious runners.
Read guideMarathon & RunningMarathon Fueling Plan: What to Eat Before Long Runs and Race Day
A practical marathon fueling plan for runners who want to stop guessing before long runs, avoid mile-20 crashes, and arrive on race day with a practiced nutrition strategy.
Read guideApp ComparisonsBest Nutrition App for Marathon Training: What Serious Runners Should Look For
The best nutrition app for marathon training is not a generic calorie counter. Learn what serious runners need from workout-aware fueling, recovery, hydration, body-composition support, and race-day planning.
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May 27, 20268 min readWhat to Eat Before Hard Run Workouts: Tempo, Threshold, Intervals, and HillsHard run workouts need different fueling than easy miles. Use this practical guide to plan pre-run carbs, caffeine, hydration, and recovery for tempo runs, threshold sessions, intervals, and hills.April 7, 20268 min readMeal Timing for Runners: When to Eat Before, During, and After Every RunEating the right foods at the wrong time sabotages your run. Learn the 4-window meal timing framework that keeps your energy steady, your stomach calm, and your recovery on track.March 11, 20259 min readHow to Fuel Your Runna Training Plan: The Complete Nutrition GuideRunna builds your training plan — but who builds your fueling plan? Learn exactly what to eat before, during, and after every Runna workout so you stop bonking and start recovering faster.September 12, 202611 min readHow Long to Wait After Eating to Run: The Timing Table That Actually WorksHow long you should wait after eating before a run depends on how much you ate and how hard you plan to run. Here is the exact table, why the wait exists, and how to shrink it when you have no time.September 12, 202612 min readNausea After Running: 9 Causes and How to Fix Each OneFeeling sick after a run is common and almost always fixable. Here are the nine causes of nausea after running, how to tell which one is yours, what to do in the next 30 minutes, and how to stop it happening again.September 7, 202615 min readAmsterdam Marathon 2026 Fueling Guide: Maurten Stations, Gels, and a Plan for Every Finish TimeEvery TCS Amsterdam Marathon 2026 station with Maurten Drink Mix, Gel 100 at 18 and 30 km, bananas and sponges, when you will reach them at your pace, and fueling plans from sub-3 to the six-hour limit.September 7, 202615 min readFrankfurt Marathon 2026 Fueling Guide: Stations, Powerbar Gels, and a Plan for Every Finish TimeEvery Mainova Frankfurt Marathon 2026 station with Rosbacher water and isotonic, Powerbar gels at 10, 20, 25, and 35 km, bananas from 15 km, when you will reach them at your pace, and fueling plans from sub-3 to six hours.September 7, 202616 min readNYC Marathon 2026 Fueling Guide: Aid Stations, Gel Depots, and a Plan for Every Finish TimeEvery TCS New York City Marathon 2026 fluid station and Maurten gel depot, when you will reach them at your pace, what to eat in the Fort Wadsworth start village, and fueling plans from sub-3 to six hours.September 7, 202615 min readValencia Marathon 2026 Fueling Guide: Aid Stations, Enervit Gels, and a Plan for Every Finish TimeEvery Valencia Marathon 2026 aid station, the Enervit gel points, the nine-wave start from 8:15, the 5:30 limit, when you will reach each station at your pace, and fueling plans from sub-2:45 to the cut-off.September 7, 202615 min readTokyo Marathon 2027 Fueling Guide: Aid Stations, Pocari Sweat, No Gels, and a Plan for Every Finish TimeEvery Tokyo Marathon aid station, why there are no gels on the course, what the food stations really offer, the strict security and checkpoint closures, when you will reach each station at your pace, and fueling plans from sub-3 to seven hours.September 7, 202616 min readBoston Marathon 2027 Fueling Guide: Aid Stations, Maurten Depots, and a Plan for Every Finish TimeEvery Boston Marathon fluid station, the Maurten hydrogel depots at miles 11.8, 17, and 21.5, the Athletes’ Village wait, the late start, when you will reach each station at your pace, and fueling plans from sub-3 to six hours.September 7, 202616 min readLondon Marathon 2027 Fueling Guide: Water Bottles, Lucozade, Gels, and a Plan for Every Finish TimeEvery TCS London Marathon drinks station with Buxton bottles, Lucozade Sport at 7, 15, 21, and 23, gels at 13 and 19, what the two-day 2027 format changes, when you will reach each station at your pace, and fueling plans from sub-3 to eight hours.September 2, 202613 min readHow Many Calories Does Running Burn? The Real Numbers (and Why Your Watch Is Wrong)A calories-burned-running calculator you can do in your head, full charts by body weight, pace, and distance, and the research on how far off wrist-based estimates actually are.September 2, 202613 min readStomach Cramps While Running: Side Stitches, Runner’s Stomach, and How to Stop BothWhy you get stomach cramps and side stitches while running, how to tell the three common causes apart, what to do mid-run, and the eating changes that stop them coming back.September 2, 202613 min readCarbs for Runners: How Many Grams Per Day, and Where to Get ThemDaily carbohydrate targets for runners by training load, what 300 to 600 grams actually looks like on a plate, how to move carbs around the week, and why low-carb keeps failing runners.September 2, 202614 min readMarathon Training Diet: A Meal Plan That Changes With Your WeekWhat to eat during marathon training: daily targets by session type, four sample day plans, how the diet shifts from base to taper, and a grocery list that makes it repeatable.September 2, 202614 min readSupplements for Runners: What Actually Works, What Might, and What to Stop BuyingAn evidence-graded guide to running supplements: the five with real performance data, the situational ones worth trying, the ones that blunt your training, and how to avoid contamination.August 30, 202613 min readEnergy Gels for Runners: How to Choose, When to Take Them, and How Many You NeedA complete guide to running energy gels: how much carbohydrate each major gel delivers, when to take your first one, how many you need per distance, and how to train your gut so race day works.August 30, 202612 min readWhat to Eat Before a Run: Timing, Portions, and the Best Foods for Every DistanceA practical pre-run eating guide: what to eat 3 hours, 1 hour, and 30 minutes before running, the best foods for 5Ks, 10Ks and long runs, and when running on an empty stomach is fine.August 30, 202613 min readBest Electrolyte Drinks for Runners: What Actually Matters, ComparedHow to choose an electrolyte drink that matches your sweat instead of the marketing: sodium doses compared across popular mixes, when you need carbs with your electrolytes, and a homemade recipe that costs pennies.August 30, 202612 min readWhat to Eat After a Run: Recovery Foods, Timing, and Simple Meal IdeasWhat to eat after a run and when: how urgent the post-run meal really is, the carb and protein numbers that matter, easy meal ideas by run type, and what to do when you have no appetite.August 30, 202612 min readCreatine for Runners: Benefits, Dosage, and Whether It Slows You DownDoes creatine help runners or just add weight? What the evidence says about creatine for distance running: real benefits, the water-weight question, how much to take, and who can skip it.August 30, 202614 min readThe Runner’s Diet: What to Eat, How Much, and WhenA complete runner’s diet guide: how many carbs, protein, and calories running actually demands, how to build every plate without weighing food, and how eating should change between easy days and big days.July 21, 202616 min readBerlin Marathon 2026 Fueling Guide: Aid Stations, Gels, and a Plan for Every Finish TimeEvery BMW Berlin Marathon 2026 station, when you will reach it at your pace, and a fueling plan that works whether you are chasing a sub-3 or finishing your first marathon in six hours.July 21, 202616 min readChicago Marathon 2026 Fueling Guide: Aid Stations, Gatorade, and GelsPlan your Bank of America Chicago Marathon 2026 nutrition around 20 aid stations, Gatorade Endurance, Maurten gels, Grant Park logistics, station arrival times by pace, and fueling plans from sub-3 to six hours.July 21, 202613 min readBest Saturday App Alternatives for Endurance Fueling in 2026A fair, practical comparison of Saturday, Mavr, Hexis, Fuelin, and a sports dietitian for athletes who want better workout fuel, daily nutrition, race plans, or human support.June 11, 202610 min readHalf Marathon Training Nutrition Plan: Fuel Workouts, Long Runs, and Race WeekA practical half-marathon training nutrition plan for runners who want workout-specific fueling instead of a generic calorie target.June 11, 20269 min readLunch Run Nutrition: What to Eat Before Midday WorkoutsA midday workout nutrition guide for runners who train at lunch and need energy without stomach issues, afternoon crashes, or missed recovery.June 11, 202610 min readTune-Up Race Nutrition: How to Fuel a 10K or Half During Marathon TrainingUse tune-up races as nutrition rehearsals, not one-off events. Learn how to fuel a 10K or half marathon inside a bigger marathon block.June 9, 20269 min readBest Running Nutrition Coaching App: What Real Coaching Looks Like in an AppA running nutrition coaching app should do more than log food. It should coach decisions like a dietitian would: workout-aware fueling, long-run rehearsal, recovery, hydration, and race-day planning. Here is how to choose one.June 9, 202611 min readThe Best Running Apps in 2026: Tracking, Training, and FuelingA practical, honest guide to the best running apps in 2026. Compare the top apps for GPS tracking, training plans, and nutrition, and learn how to build a running app stack that actually makes you faster.June 9, 202610 min readThe Best Running App for Marathon Training in 2026Choosing the best running app for marathon training means matching the app to the hardest part of the block: long runs, recovery, and fueling. Here is how to pick, and how to avoid the gap that ends most marathon plans.June 8, 20269 min readWhat Makes the Best Running App? 9 Features That Actually MatterEvery running app claims to be the best. Here are the nine features that actually make a running app worth using in 2026, from accurate tracking to the fueling layer most apps skip.June 7, 20268 min readHilly Long Run Nutrition: Fuel Elevation Gain, Not Just DistanceHilly long runs can drain runners faster than flat mileage. Learn how elevation gain changes carbs, fluids, sodium, pacing, recovery, and the nutrition plan around marathon or trail training.June 7, 20268 min readLow HRV Before a Workout? How Runners and Triathletes Should Adjust NutritionA low readiness score does not automatically mean you should skip fuel or panic. Learn how HRV, resting heart rate, sleep, soreness, and training load should change nutrition decisions before hard sessions.June 7, 20268 min readLate-Start Long Run Nutrition: What to Eat When Your Long Run Is at Noon or AfternoonNot every long run starts at 7 a.m. Learn how to fuel midday and afternoon long runs without stomach issues, underfueling, or turning the whole day into random snacking.June 6, 20268 min readZone 2, Threshold, and VO2 Max Nutrition: Fuel Runs by Intensity, Not Calories BurnedRunners and triathletes should not fuel every workout the same way. Learn how Zone 2, threshold, VO2 max, and long sessions change carb timing, recovery, hydration, and the meal plan around training.June 6, 20267 min readLate Evening Workout Nutrition: Recover After Training Without Wrecking SleepEvening runs, bike sessions, and strength workouts create a hard nutrition tradeoff: recover enough without going to bed stuffed. Here is how endurance athletes should handle late workouts.June 6, 20267 min readLow Appetite After a Long Run? How to Refuel When Food Sounds HardSome runners finish long runs with no appetite, then crash later in the day. Learn how to recover with carbs, protein, fluids, and sodium when a full meal sounds impossible.June 5, 20268 min readAI Nutrition Coach for Runners: What It Should Do With Your Training DataAn AI nutrition coach for runners should not hand out generic meal plans. It should understand workouts, training load, recovery, long runs, race goals, and body-composition tradeoffs.June 5, 20267 min readSports Dietitian vs Nutrition App for Runners: Which Do You Need?A sports dietitian and a nutrition app solve different problems. Learn when runners need expert clinical support, when an app is enough, and why Mavr is built for daily workout-aware decisions.June 5, 20268 min readNutrition Periodization for Runners and Triathletes: Eat for the Training Block You Are InNutrition periodization means your fueling should change across base, build, peak, taper, race, and recovery blocks. Learn how endurance athletes can fuel the block without guessing.June 5, 20268 min readPeak Week Nutrition for Marathon Training: Fuel High Mileage Without Feeling HeavyPeak mileage is where serious runners often underfuel, overcorrect, or chase body composition at the wrong time. Learn how to adjust carbs, protein, fluids, sodium, and meal timing during your biggest training week.June 5, 20267 min readNight Before Long Run Nutrition: What to Eat So You Do Not Start EmptyLong-run fueling starts before the alarm goes off. Learn what runners should eat the night before a long run, what to avoid, and how to adjust dinner based on distance, intensity, weather, and morning timing.June 5, 20268 min readBad Sleep Before a Long Run or Hard Workout? Adjust Nutrition Without GuessingPoor sleep changes workout risk, caffeine tolerance, hunger, and recovery. Learn how runners and triathletes should adjust carbs, fluids, caffeine, and post-session food when readiness is low.June 5, 20268 min readMarathon Pace Long Run Nutrition: Fuel the Quality Inside Your Long RunA long run with marathon-pace miles is not just a long run. Learn how to fuel warmup, quality segments, gels, fluids, sodium, and recovery when your workout includes race-pace work.June 4, 20268 min readBack-to-Back Long Run Nutrition: How to Fuel Day Two Without GuessingBack-to-back long runs and ride-run weekends are where static calorie targets fail. Learn how serious runners and triathletes should fuel the first session, recover overnight, and show up ready for day two.June 4, 20268 min readEasy Run Nutrition: When Runners Should Eat More, Less, or NothingEasy runs are not all the same. Learn when runners can keep fueling light, when an easy run still needs carbs, and how to avoid letting body-composition goals sabotage tomorrow's key workout.June 3, 20268 min readTwo-a-Day Training Nutrition for Runners and Triathletes: Fuel Double Sessions Without GuessingDouble-session days expose generic nutrition plans fast. Learn how serious runners and triathletes should eat between morning and evening workouts, protect recovery, and avoid carrying fatigue into the next key session.June 3, 20268 min readHow to Adjust Nutrition When Your Training Plan Changes: Missed, Moved, or Shortened WorkoutsEndurance training plans change constantly. Learn how to adjust food when a workout moves, gets shortened, turns harder than expected, or disappears from the calendar without defaulting to a generic calorie tracker.June 2, 20268 min readWhat to Eat When Your Workout Plan Changes: Nutrition for Moved, Missed, and Swapped SessionsTraining plans change. Learn how runners and triathletes should adjust food when a workout moves, gets shortened, becomes harder, or turns into a rest day.June 2, 20268 min readBuild Week vs Recovery Week Nutrition: How Endurance Athletes Should AdjustYour biggest training weeks and recovery weeks should not use the same nutrition targets. Learn how runners and triathletes can periodize carbs, recovery, and body-composition goals by training load.June 1, 20268 min readHeat Training Nutrition for Runners and Triathletes: Carbs, Sodium, and FluidsHot weather changes more than sweat. Learn how serious runners and triathletes should adjust fluids, sodium, carbs, gut practice, and recovery when workouts move into heat.May 31, 20268 min readRest Day Nutrition for Runners: Recover Without Eating Like a Long-Run DayRest days are not cheat days or starvation days. Learn how runners and triathletes can eat for recovery, body composition, and tomorrow's workout without using a flat calorie target.May 31, 20268 min readStrength Training Nutrition for Runners and Triathletes: Fuel the Gym Without GuessingStrength work supports faster, more resilient endurance athletes, but it still needs fuel. Learn what to eat before and after lifting when your main goal is running, triathlon, or 70.3 performance.May 31, 20268 min readProtein for Runners and Triathletes: How Much You Need and When to Eat ItEndurance athletes need protein, but not at the expense of carbs. Learn how much protein runners and triathletes need, how to spread it through the day, and how Mavr keeps it tied to training.May 27, 20269 min readRace Weight for Runners: Get Leaner Without Underfueling TrainingTrying to improve body composition during marathon or triathlon training? Learn how serious endurance athletes can chase race weight without sabotaging long runs, hard sessions, recovery, or hormones.May 25, 20269 min readMarathon Training and Weight Loss: How to Lean Out Without UnderfuelingTrying to improve body composition while training for a marathon is possible, but only if your deficit does not sabotage long runs, workouts, recovery, or race prep.May 24, 20268 min readWhat to Eat Before Tempo and Interval Runs: Fuel Hard Sessions ProperlyHard running workouts need more than willpower. Learn what to eat before tempo runs, interval sessions, hills, and track workouts so the session quality matches the training plan.May 23, 20269 min readTrainingPeaks Nutrition Plan: Turn Your Workout Calendar Into Fueling TargetsTrainingPeaks tells you the work. Mavr tells you how to fuel it. Learn how serious endurance athletes can turn planned workouts into daily carbs, recovery meals, and race-day nutrition.May 23, 20268 min readYour Strava and Apple Health Data Can Tell You What to Eat NextYour watch already knows the workout happened. Learn how to turn Strava and Apple Health training data into better fueling, recovery, body composition, and race-day decisions.May 15, 20268 min readOverwhelmed by Running Nutrition? Use This Simple SystemIf running nutrition feels like a pile of gels, macros, carb targets, hydration rules, and conflicting advice, use this simple system to make better decisions this week.May 15, 202610 min readBody Composition for Runners: Lose Fat Without Underfueling Long RunsA performance-first body composition guide for runners who want to lean out without wrecking energy, recovery, hormones, or race-day training.May 15, 20268 min readBack to Race Training? Rebuild Your Nutrition Plan After a BreakIf you paused training, cancelled a race, lost momentum, or let nutrition slip, use this return-to-training nutrition plan to rebuild consistency without overcorrecting.April 7, 20267 min readOverwhelmed by Running Nutrition? A Simple No-BS Guide for RunnersIf you've read dozens of articles and still don't know what to eat, start here. Three simple rules that cover 90% of your running nutrition — no spreadsheets required.April 7, 20269 min readWhy You Keep Running Out of Energy on Long Runs (And the Exact Fix)That wall at mile 14 isn't about fitness. Learn the 3 real reasons you bonk on long runs and the hour-by-hour fueling protocol that stops energy crashes for good.April 7, 20269 min readFueling Without GI Issues: How to Eat and Run Without Stomach ProblemsYou know you should fuel more, but every time you try, your stomach rebels. This 5-step protocol helps you increase your carb intake without the GI distress.April 7, 20267 min readRunner's Diarrhea: Why It Happens on Long Runs and How to Prevent ItIt's the running problem nobody talks about but half of distance runners experience. Learn what causes runner's diarrhea, the foods that trigger it, and a step-by-step prevention protocol.April 7, 20268 min readWhat to Eat After a Long Run: Recovery Meals That Actually WorkYour long run does not end when you stop running. What you eat in the next 2 hours determines how well you recover — and how your next run feels.April 7, 20268 min readHow to Calculate Your Carb Needs for Any WorkoutStop guessing how many carbs you need. A simple formula based on workout type, duration, and intensity — no nutrition degree required.April 7, 20268 min readRunning Cramps: Why They Happen and How Nutrition Stops ThemThat sudden, sharp pain in your calf or hamstring is not just bad luck. Learn the three real causes of running cramps and the nutrition fixes that actually prevent them.April 7, 20267 min readThe Busy Runner's Nutrition Guide: How to Eat Right When You Have No TimeYou work full-time, you train 4–5 days a week, and you do not have time to meal prep for 3 hours on Sunday. Here is how to fuel properly with minimal effort.April 7, 20267 min read10K Race Nutrition: What to Eat Before, During, and AfterThe 10K is short enough that every bite matters and long enough that poor fueling will cost you. Here is the exact nutrition strategy for your best 10K.April 6, 20268 min readRunning Fueling Strategy for 5K, 10K, Half Marathon, and MarathonA practical distance-by-distance fueling guide for runners, with simple carb and gel targets you can apply in training and on race day.April 6, 20268 min readHalf Marathon Fueling Plan (Beginner-Friendly): Exactly What to EatA simple, step-by-step fueling strategy for first-time half marathoners, including breakfast timing, gel count, and hydration targets.April 6, 20269 min readMarathon Carb Loading: A Practical 3-Day Plan That Actually WorksSkip the pasta-party myths. Use this three-day carb-loading structure to maximize glycogen stores without feeling bloated on race morning.April 6, 20266 min readWhat to Eat Before an Evening Run (After Work): No-Stomach-Issue GuideRunning after work is convenient but tricky to fuel. Use this timing guide to avoid heavy stomach, low energy, and late-night overeating.April 6, 20267 min readRace Day Breakfast Guide: 5K, 10K, Half Marathon, and MarathonUse this quick guide to choose the right race breakfast for your event distance, start time, and stomach tolerance.February 8, 20269 min readHow to Practice Race Nutrition Before Race Day: A 4-Week Gut-Training PlanMost race-day nutrition failures happen in training, not on race morning. Use this step-by-step 4-week plan to test carbs, fluids, sodium, and timing before your goal race.February 8, 202610 min readRunning Race Day Fueling Guide: 5K to Marathon Nutrition by DistanceUse distance-specific running nutrition targets for 5K, 10K, half marathon, and marathon so you can avoid under-fueling and finish stronger.February 8, 202611 min readHyrox vs Cycling vs Running Nutrition: The Fueling Differences That Actually MatterHyrox, cycling, and running all need carbs, fluid, and sodium, but the delivery strategy changes by intensity, duration, and GI tolerance demands.January 17, 202610 min readCarbs Per Hour for Running: The Simple Guide (30 vs 60 vs 90g)The most searched question in endurance nutrition is also the most misunderstood: how many carbs per hour should you take? Here’s the simple answer — plus a beginner-friendly schedule you can actually follow.January 17, 20269 min readHow Many Gels for a Half Marathon? (Simple Guide + Example Schedules)Half marathon fueling doesn’t need to be complicated. Here’s how many gels most runners need, when to take them, and what changes if you’re using sports drink too.January 17, 202611 min readHow Many Gels for a Marathon? (Simple Guide + Mile-by-Mile Timing)Most marathon bonks happen because fueling starts too late. Here’s how many gels you need, when to take them, and how to build a simple plan you can actually execute on race day.January 17, 20269 min readWhat to Eat Before a Morning Run (15, 30, 60, 120 Minutes Before)Morning runs are where fueling falls apart: you’re rushed, you’re half-awake, and you don’t want stomach issues. Here’s a simple timing-based guide that actually works.January 17, 202610 min readHow Much Sodium Per Hour While Running? (Simple Ranges + Signs You Need More)If your late-run fades feel “mysterious,” sodium is often the missing piece. Here’s how much sodium per hour runners typically need, when electrolytes matter most, and how to spot low-sodium mistakes.January 3, 202612 min readThe Complete Guide to Nutrition for Your First MarathonYour first marathon is a journey. This comprehensive guide covers everything from training nutrition to race day fueling, carb loading, and recovery.January 3, 20266 min readWhen 'Healthy' Eating Actually Hurts Your PerformanceThat green smoothie and quinoa bowl might be healthy — but it might also be sabotaging your training. Learn why some healthy foods hurt athletic performance.January 3, 202610 min readUltramarathon Nutrition: How to Eat for 50+ MilesYou're running 50 miles. You'll burn 5,000+ calories. Here's how to fuel without bonking, vomiting, or walking into aid stations in defeat.January 3, 20267 min readWhy Fasted Training Is Overrated for 99% of AthletesFasted runs are trendy, but the science says most athletes are better off fueled. Here's why training with food in your stomach beats exercising on empty.November 6, 20258 min readHow to Carb Load Before a Marathon: The Science-Backed 2026 GuideMaster carb loading in the final 72 hours before race day with science-backed targets, sample menus, and Mavr automation built for endurance athletes.November 6, 20258 min readRace Week Nutrition Checklist: What to Eat, What to Avoid, and How to AdjustRace week is where good training meets smart nutrition. Your complete 7-day nutrition plan for marathon success with carb loading, hydration, and recovery strategies.November 6, 202510 min readHow to Fuel for a Marathon: The Complete Guide for 2026Master carb loading, race-day gels, hydration, and recovery with this science-backed marathon fueling plan tailored for 2026 and powered by Mavr.March 11, 20258 min readRunna Won't Tell You This: Why Most Runners Eat BackwardsYou're eating too much on easy days and too little on hard days. Here's why your Runna training plan is suffering — and the counterintuitive fix that elite runners already know.March 11, 202510 min readCarb Loading Is a Lie (And 6 Other Running Nutrition Myths That Are Hurting Your Training)Everything you've been told about carb loading, protein shakes, fasted running, and hydration is wrong — or at least dangerously oversimplified. Here's what the science actually says.