Guides & Guidance

Guides & Guidance

Actionable training and fueling insights designed to help you train smarter, fuel better, and perform at your peak.

A simple and science-based approach to fueling before race day and in the final minutes before start.

5 Performance Nutrition Mistakes That May Be Holding You Back

Avoid the most common fueling errors in running, cycling, and triathlon with a science-based sports nutrition strategy that boosts energy, hydration, and race-day performance.

What is the Optimal Carbohydrate Ratio?

Multiple transportable carbohydrates have the potential to improve performance when compared to traditional carbohydrate sources, but what is the ideal ratio for you?

Do Athletes Need Protein Supplements?

Many athletes are looking to enhance muscle growth, recovery, or performance. Can athletes eat whole-food protein sources, or are protein supplements more effective?

Our Ultimate Long Distance Triathlon Fuel Guide

Our comprehensive guide to help you prepare and execute a winning fueling plan for your next long course triathlon.

Our Ultimate Spring Marathon Fuel Guide

Our comprehensive guide to help you prepare and execute a winning fueling plan for your spring marathon (or half marathon)

Not All Carbs Are Equal

In this article we explore the differences between different types of carbohydrates including fast and slow carbs.

What are Multiple Transportable Carbohydrates?

Using the right combination of carbohydrates can improve energy delivery to the muscle.

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EXPLORE OUR FUEL GUIDES

Step-by-step plans for popular distances.

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Century Bike Ride

Riding a century isn’t just another day on the bike—it’s a true test of endurance and discipline. One hundred miles push your body’s limits, and the difference between cruising through...

Half Distance Triathlon Fuel Guide

A half-Ironman demands respect. Seventy-point-three miles push your body beyond training comfort zones, and fueling is what makes the difference between fading and flying. Energy, hydration, and electrolytes must be...

Long Distance Triathlon Fuel Guide

Fueling is one of the most important—and often overlooked—aspects of full distance triathlon performance. Covering 140.6 miles across swim, bike, and run places extraordinary demands on energy availability, hydration, and...

Half Marathon Fuel Guide

Half marathons challenge both endurance and preparation. Even though the distance is shorter than a full marathon, runners can still hit a wall if they under-fuel or neglect hydration. Thoughtful...

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