Sodium management during training
Sodium for endurance: dose in mg/L then mg/h depending on weather, volume drunk and sweating, with simple DIY recipes and mistakes to avoid.
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Read articleEditorial hub
Endurance nutrition blog
Clustered content strategy: hydration, carbohydrates, DIY nutrition, and race-day execution.
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Ultimate guide to endurance nutrition
Reliable endurance nutrition is based on a single system: carbohydrates, sodium, hydration, DIY formats, logistics and adaptations by discipline. This ultimate guide connects these levers to build a complete, executable and testable method.
Read articleHydration and sodium
Exercise drink: water, hypotonic, isotonic, hypertonic
Exercise drink: choose between water, hypotonic, isotonic or hypertonic depending on the session, with decision tree and DIY bases.
7 min read
Read articleHow much sodium per hour in endurance sports?
How much sodium per hour for endurance: start from the mg/L concentration, convert to mg/h according to the volume drunk and adjust with the weather.
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Read articleTrail and marathon hydration: how to stay stable
Trail and marathon hydration: set an hourly volume, adjust sodium and use simple checkpoints depending on heat and duration.
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Read articleCalculate your endurance sweat rate
Calculation of sweat rate during endurance: measure in the field to adjust hydration, sodium and drink volume with more precision.
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Read articleCarbohydrates and energy
Sports nutrition for endurance: why it changes everything
Endurance sports nutrition: structure before, during and after exercise to stabilize energy, hydration, digestion and recovery.
9 min read
Read articleHow many carbohydrates per hour for endurance?
How many carbohydrates per hour for endurance: define a target range according to duration, intensity and digestion, then progress without interruption.
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Read articleGlucose-fructose ratio in endurance: how to choose it
Glucose-fructose endurance ratio: choose a progressive mixture to support carbohydrate intake and digestive tolerance.
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Read articleDIY nutrition
High performance energy gels: composition and DIY recipes
Homemade energy gel: understand maltodextrin, fructose, 2:1 ratio, density and digestive tolerance to progress without overloading.
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Read articleTraining nutrition
Training plan and nutrition training
Endurance nutrition training: integrate absorption, logistics, conditions and checklists over 6-8 weeks to make the big day more reliable.
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Read articleMarathon nutrition: complete strategy before and during the race
Marathon nutrition: build a reproducible plan before and during the race with timing of intake, hydration, sodium and digestive management.
10 min read
Read articleLong distance trail nutrition: field method
Long distance trail nutrition: organize intake, autonomy, supplies, sodium and digestion according to the terrain and the weather.
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Read articleLong distance cycling nutrition: execution over 4 to 8 hours
Long distance cycling nutrition: define time targets, bottles, sodium and hydration to execute a stable plan over 4 to 8 hours.
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Read articleLong distance triathlon nutrition: thinking in segments
Long distance triathlon nutrition: building the strategy by segment, transitions, hydration and backup plan from bike to race.
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Read articleUltra endurance nutrition: staying functional over time
Ultra endurance nutrition: prioritize checkpoints, night plan, digestive options and robust execution over very long duration.
10 min read
Read articleHiking and long-distance trekking nutrition
Hiking and long-distance trekking nutrition: organize supplies, hydration, sodium and autonomy with simple logistics.
8 min read
Read articlePre-race endurance fueling checklist
Endurance refueling checklist: prepare doses, timing, weather A/B plan and nutrition logistics for a more reliable D-Day.
7 min read
Read articleMove from reading to execution
Use the calculator to convert concepts into a concrete plan, then validate logistics on products.
This content is informational and does not replace medical advice.