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Learn the 5 Steps to Success for endurance athletes
Keep fluid intake during exercise between 500ml -850ml per hour.
2. Caloric Intake
Restrict caloric intake to 120-180 cal/hr during exercise. Choose fuels with complex carbohydrates—not simple sugars.
Replenish electrolytes with a balanced formula (not just salt!) in amounts appropriate for conditions.
4. Pre-Exercise Fueling
Before workouts and races, consume 300-400 calories. Complete your meal 3 hours before you start exercise.