Important Disclaimer: This article provides general information about sports nutrition based on available research. It is not medical or professional sports nutrition advice. Always consult with a qualified healthcare professional or registered sports nutritionist before making significant changes to your nutrition, especially if you have any health conditions.

Why It Matters:

Even 2% dehydration can impair performance. Research shows that fluid loss affects:

• Cardiovascular function (heart rate increases)
• Thermoregulation (body temperature rises)
• Perceived exertion (exercise feels harder)
• Cognitive function (decision-making declines)

What Research Suggests:

• Sweat rate: Most athletes lose 0.5-2 litres per hour
• Sodium loss: 500-1000mg per litre of sweat (highly individual)
• Hydration strategy: Drink to thirst, don't overhydrate
• Electrolytes: Important for exercise over 60-90 minutes

Practical Guidelines:

For exercise under 60 minutes: Water is usually sufficient

For exercise 60-90 minutes: Water + electrolytes recommended

For exercise over 90 minutes: Water + electrolytes + carbohydrates essential

Our Products for Hydration:

Always test nutrition strategies in training before using in competition. Individual needs vary significantly.

Why It Matters:

Carbohydrates are stored as glycogen in muscles and liver. These stores are limited (approximately 90-120 minutes of moderate-intensity exercise). When glycogen depletes, performance drops dramatically - "hitting the wall".

What Research Suggests:

• Carb oxidation rates: Body can use 60g/hour from single carb source (glucose)
• Multiple transporters: 2:1 glucose/fructose allows up to 90g/hour absorption
• Timing matters: Carbs most beneficial during exercise over 90 minutes
• Gut training: Tolerance improves with practice

Practical Guidelines:

Exercise under 60 minutes: No carbs needed during exercise (if well-fuelled beforehand)

Exercise 60-90 minutes: 30g carbs per hour (optional, depends on intensity)

Exercise 90-150 minutes: 30-60g carbs per hour

Exercise 150+ minutes: 60-90g carbs per hour (requires gut training)

Our Carbohydrate Products:

Note: The Hydrate Pro products (above) already contain carbohydrates, so you may not need additional carbs if using those.

Carbohydrate needs are highly individual. Experiment in training to find what works for your gut and performance.

Why It Matters:

During very long endurance exercise (2+ hours), your body may break down muscle protein for energy. Essential amino acids (EAAs) may help reduce this muscle breakdown.

What Research Suggests:

• Muscle preservation: EAAs may help reduce muscle protein breakdown during prolonged exercise
• Recovery: Post-exercise protein/EAAs support muscle repair
• Not essential: Carbs and hydration are more important priorities
• Individual response: Benefits may be more noticeable in ultra-endurance events

Our Product:

For most endurance athletes, prioritise carbs and electrolytes first. EAAs are supplementary for very long efforts.

Before Exercise (2-4 hours):

• Meal with carbs + moderate protein + low fat
• Example: Porridge with banana, toast with peanut butter, pasta with lean protein
• Hydrate well (500ml water)

30-60 Minutes Before:

• Optional: Small carb snack (banana, energy bar)
• Hydrate: 250-500ml water or electrolyte drink
• Test in training - some people prefer fasted, others need fuel

During Exercise (60+ minutes):

• 60-90 min: Electrolytes + optional 30g carbs/hour
• 90-150 min: Electrolytes + 30-60g carbs/hour
• 150+ min: Electrolytes + 60-90g carbs/hour
• Drink to thirst, approximately 150-250ml every 15-20 minutes

Immediately After (0-30 minutes):

• Carbs + protein (3:1 or 4:1 ratio)
• Example: Protein shake with banana, chocolate milk, recovery drink
• Rehydrate: 150% of fluid lost (if you lost 1kg, drink 1.5 litres)

Recovery Meal (1-2 hours after):

• Balanced meal with carbs, protein, vegetables
• Continue hydrating throughout the day

1. Not Practising Nutrition in Training

The mistake: Trying new nutrition on race day.
The fix: Test everything in training. Your gut needs training too.

2. Overhydrating

The mistake: Drinking too much water without electrolytes (hyponatraemia risk).
The fix: Drink to thirst. Use electrolytes for long efforts.

3. Not Enough Carbs

The mistake: Underestimating carb needs for long events.
The fix: Start fuelling early (30-45 minutes in), fuel consistently.

4. Ignoring Individual Needs

The mistake: Following generic advice without personalisation.
The fix: Experiment. Sweat rates, carb tolerance, and preferences vary hugely.

5. Forgetting Recovery Nutrition

The mistake: Nailing during-exercise nutrition but neglecting post-exercise.
The fix: Refuel within 30 minutes. Recovery starts immediately.

For 10K / Short Events (under 60 min):

During: Water only (if well-fuelled beforehand)
After: Electrolytes + protein shake

For Half Marathon / Medium Events (60-120 min):

During: MG Electrolytes Orange OR Hydrate Pro Watermelon
After: Carbo Extreme + protein

For Marathon / Long Events (2-4 hours):

During: Pure Hydrate Pro Lemonade (2:1 carb ratio + caffeine)
Alternative: Hydrate Pro Watermelon + Carbo Extreme for custom carb amounts
After: Full recovery meal

For Ultra / Extreme Events (4+ hours):

During: Pure Hydrate Pro + EAA Electrolytes (alternating)
Plus: Real food (sandwiches, bars, gels) for variety
After: Gradual refuelling over several hours

Final Reminder: This article provides general information based on sports nutrition research. Individual needs vary significantly. For personalised nutrition advice, consult a registered sports nutritionist or dietitian. If you have any health conditions, always consult your doctor before making significant dietary changes.

Fuel Your Endurance Journey

Explore our hydration and fuelling products designed for endurance athletes. Test in training, perform on race day.