Fuel smarter. Finish stronger.
Science-backed race nutrition guides for Ironman, 70.3, marathon, half marathon, and ultra athletes. Learn the fueling strategy that prevents the wall — then build your personalized plan.
How Many Carbs Per Hour Do You Actually Need? A Distance-by-Distance Guide
The 60 g/hr ceiling is outdated. Here is the evidence-based carbohydrate target for half marathon, marathon, 70.3, Ironman, and ultra distance events.
The 3-Day Carb-Loading Protocol: Exactly What to Eat Before Your Marathon or Ironman
One pasta dinner is not carb loading. Here is the full three-day protocol with gram-per-kilogram targets, food choices, and race morning timing.
Runner's Stomach: Why GI Problems Happen on Race Day and How to Train Your Gut
Up to 70% of endurance athletes experience GI distress during racing. Here are the causes, the 8-week gut training protocol, and what to do when it goes wrong mid-race.
Salt, Sodium, and Electrolytes for Endurance Athletes: How Much Do You Actually Need?
Sweat sodium varies fourfold between athletes. Here is how to personalise your electrolyte intake to prevent cramping, hyponatremia, and the bonk that is not actually a bonk.
Real Food vs. Gels for Ultramarathons: What to Eat When Your Stomach Stops Accepting Sweet Fuel
Palate fatigue kills ultra races. Here is how to combine gels and real food across 50K–100 mile events so you are still eating at mile 60.
How to Fuel an Ironman 140.6: A Complete Race-Day Nutrition Guide
The math, the timing, and the protocols behind going 140.6 miles without bonking. From carb loading to mile 18 of the marathon.
How to Fuel a 70.3 Half Ironman: Race-Day Nutrition That Actually Works
Everything you need to know about fueling a 70.3 — carb targets, hydration, timing, and how to avoid the crash that kills your run.
How to Fuel a Marathon: Race-Day Nutrition from Mile 1 to 26.2
The wall is a fueling failure, not a fitness failure. Here is the complete carbohydrate, hydration, and timing strategy that prevents it.
Half Marathon Nutrition: The Complete Race-Day Fueling Guide
Most half marathon runners underestimate how much fueling matters. Here is exactly what to eat before and during a 13.1 to run your best time.