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Endurance fueling blog

English guides, benchmarks, DIY articles, and sport-specific fueling content for real-world endurance use.

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Endurance fueling guide: build a plan you can actually execute

This page is for athletes who already know the topic matters and now want a plan they can use. The goal is simple: choose workable carb, fluid, and sodium ranges, turn them into a setup you can repeat under fatigue, then move into the calculator with fewer guesses.

Hydration and sodium

Cycling sodium dosage: how to set mg/L and mg/h

Set cycling sodium dosage by reading drink concentration first, then hourly load, and adjust the bottle for heat, sweat losses, and drink volume.

10 min read

How to choose an isotonic, hypotonic, or hypertonic sports drink

Choose the right sports drink for endurance by matching bottle concentration to heat, drink volume, carb target, and gut tolerance.

10 min read

How much should you drink per hour in endurance sports?

Choose a realistic drink volume per hour for endurance sports based on sweat rate, heat, duration, discipline, and what you can actually absorb.

11 min read

How much sodium per hour for endurance?

Choose a sodium-per-hour target for endurance sports based on heat, sweat losses, event duration, and the amount you actually drink.

11 min read

Trail 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.

8 min read

How to calculate sweat rate for endurance

Learn how to calculate sweat rate for endurance sports, interpret the result, and turn it into a realistic hydration and sodium framework.

10 min read

Carbohydrates 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

Carbs per hour for endurance: choose a target you can hold

Choose the right carbs-per-hour target for endurance sports with concrete examples, common mistakes, and a simple way to move from 30 to 60 or 90 g/h.

12 min read

Glucose-fructose ratio in endurance: how to choose it

Glucose-fructose endurance ratio: choose a progressive mixture to support carbohydrate intake and digestive tolerance.

8 min read

DIY 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.

8 min read

Training nutrition

How to build an endurance nutrition training plan

Train endurance fueling like a real skill with a 6-to-8-week structure for intake, logistics, heat, gut tolerance, and race-day execution.

10 min read

Marathon 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

Long distance trail nutrition: field method

Long distance trail nutrition: organize intake, autonomy, supplies, sodium and digestion according to the terrain and the weather.

9 min read

Long 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.

8 min read

Long distance triathlon nutrition: thinking in segments

Long distance triathlon nutrition: building the strategy by segment, transitions, hydration and backup plan from bike to race.

9 min read

Ultra 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

Hiking and long-distance trekking nutrition

Hiking and long-distance trekking nutrition: organize supplies, hydration, sodium and autonomy with simple logistics.

8 min read

Pre-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

Move from reading to execution

Use the calculator to convert concepts into a concrete plan, then validate logistics on products.

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This content is informational and does not replace medical advice.