Knowledge Base

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Learn the 5 Steps to Success for endurance athletes


Hydration Advice

1. Hydration

Keep fluid intake during exercise between 500ml -850ml per hour.

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Caloric Intake Advice

2. Caloric Intake

Restrict caloric intake to 120-180 cal/hr during exercise. Choose fuels with complex carbohydrates—not simple sugars.

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Electrolyte Advice

3. Electrolytes

Replenish electrolytes with a balanced formula (not just salt!) in amounts appropriate for conditions.

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Pre-Exercise Fueling Advice

4. Pre-Exercise Fueling

Before workouts and races, consume 300-400 calories. Complete your meal 3 hours before you start exercise.

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Recovery Advice

5. Recovery

Replenish your body with carbohydrates and protein as soon as possible after each exercise session, ideally within the first 30-60 minutes.

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Secrets of Success Cover

Five Steps to Success for Endurance Fueling

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