Guides & Guidance

Guides & Guidance

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

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.

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.

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?

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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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