Guides & Guidance

Guides & Guidance

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

How Much Protein do Athletes Need?

Is more protein always better?

Drinks, Gels, Bars or "Real Food?" What Should I Use?

In this article, we compare the different types of carbohydrate sources so you can decide what works best for you!

What are the Main Causes of Gastrointestinal Problems?

GI problems are very common in endurance athletes. Understanding the different causes and symptoms is the first step in knowing how to prevent them.

Whys is glycogen stored more effectively immediately after exercise

Why is Glycogen Stored More Effectively Immediately After Exercise?

Glycogen is known to be stored quickly immediately post-exercise, while rates of synthesis are slower further away from exercise.

How Should I Take Caffeine?

Caffeine can help to improve endurance performance, but what is the best way to take it?

10 Ways to Avoid Gastrointestinal Problems

Not all GI problems are avoidable, but taking these 10 steps will minimize your chances of developing them.

What Should I Eat on the Morning of My Race?

Breakfast on race day (and also before big training days) is important. Getting it right means you will be well-fueled at the start, getting it wrong can mean that you...

Should I Eat or Drink in the Hour Before my Race?

Eating in the hour before was said to be detrimental to performance, but research shows otherwise.

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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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