·11 min read
The Complete Guide to Carb Loading: How Many Carbs Per Kg Before Your Race
Carb loading before a race works best by grams per kg, not one huge pasta dinner. Learn how much to eat, when to start, and which foods work on race week.
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Race Nutrition Science
Practical guides grounded in sports science. No fluff, no filler — just the numbers and strategies you need on race day.
·11 min read
Ironman 70.3 Nutrition Plan: What to Eat During a Half Ironman
Build an Ironman 70.3 nutrition plan with carb, fluid, and sodium targets for the swim, bike, and run, plus bottle, gel, and timing examples for race day.
·10 min read
How Many Gels Do You Need for a Marathon? A Simple Timing Plan
Most marathoners need 4-8 gels on race day. Here is how to time them by finish time, carb target, sports drink, caffeine, gut tolerance, and gel size.
·10 min read
Glucose-to-Fructose Ratio Explained: Why Your Fuel Mix Matters
Glucose-to-fructose ratio matters once you push past 60g carbs per hour. Use practical examples to choose 2:1, 1:0.8, gels, or drink mix for race day.
·10 min read
Gels vs. Chews vs. Drink Mix: Which Race Fuel Is Right for You?
Gels, chews, and drink mix can all work. Here's how to choose the right race fuel based on carb targets, gut tolerance, water needs, and race logistics.
·13 min read
Gran Fondo Nutrition: How to Fuel a Century Ride Without Bonking
A practical gran fondo nutrition plan for century rides, with carb targets, bottle setup, aid-station strategy, and hydration rules to avoid bonking late.
·10 min read
What to Eat During a 50K Ultra: A Real-World Fueling Guide
A practical 50K ultra fueling guide with gel-first carb targets, real-food options, fluid and sodium ranges, and GI fixes that keep race day on track.
·9 min read
Caffeine Timing for Endurance Races: When and How Much to Take
Exact caffeine timing and mg/kg targets for marathons, 70.3s, and ultras, plus how to use coffee, gels, and gum without wrecking your gut or sleep on race day.
·8 min read
Why You Keep Getting Stomach Problems During Races (And How to Fix It)
Stomach issues during races usually come from pacing, heat, drink concentration, or poor gut training. Here's how to spot the cause and fix it properly.
·9 min read
How Much Sodium Do You Need Per Hour During an Endurance Race?
Most endurance athletes don't need random salt tabs. Here's how to estimate sodium per hour from sweat rate, weather, and race duration without overdoing it.
·12 min read
What to Eat the Morning Before a Race: A Pre-Race Breakfast Guide
Your liver glycogen drops 40% overnight. Here's exactly what to eat before a race, when to eat it, and what to skip so you don't blow up before mile 10.
·8 min read
How to Adjust Your Race Nutrition Plan for Hot Weather
Heat changes your sweat rate, gut function, and sodium needs. Here's exactly how to adjust your carbs, fluids, and sodium when race day turns hot and humid.
·9 min read
Gut Training for Endurance Athletes: How to Train Your Stomach Before Race Day
Your gut adapts to processing fuel at effort, but only if you practice. Here's the science behind gut training and an 8-week protocol to get race-ready.
·7 min read
Do You Need to Fuel During a Half Marathon? A Science-Based Answer
Whether you need gels during a half marathon depends on finish time. Here's how to figure out where you fall, what to carry, and when to take it today.
·9 min read
How Many Carbs Per Hour During an Ironman?
Exact Ironman carb targets by experience level, the glucose+fructose science behind 90-120g/hr, and a gut training plan that holds up on race day well.
·10 min read
Marathon Race Day Nutrition: A Complete Guide
Everything you need to fuel a marathon: carb loading, gel timing, fluid targets, sodium math, and what to do when it's hot. No fluff, just a practical plan.
·10 min read
How to Calculate Your Sweat Rate for Race Day
A step-by-step sweat test you can do at home, plus how temperature, humidity, and intensity change everything. Know your numbers before the starting line.