Endurance Fuel

Optimal maltodextrin to fructose ratios for endurance fueling are 1:0.8 (max absorption/performance) or 2:1 (standard/high-intensity). These ratios utilize different gut transporters (SGLT1 for maltodextrin, GLUT5 for fructose), allowing for high-intensity, high-carbohydrate intake (60–120g/hour) wi

Sooooo many different ways to go about it. That's because everyone is different and it takes some experimenting to find out what works for you. You'll get tons of different answers in this thread, too. I personally don't use gels at all. It's not worth the money. They're just sugar (and some have ex

At 2 hours, you need regular carbs and electrolytes to maintain effort. I like to drink my nutrition, but some people prefer gels. Try products (I like Tailwind Endurance Fuel, but ymmv) until you find one you and your stomach like. Have a drink or gel every half hour. You can't go 100km with only t

No idea what you friend likes, but here some random ideas. Maybe something in there that works :) Lux Entertainment / Hobbies • ⁠Reading. Kobo Clara BW e-reader preloaded with a few good books. Small, compact, light, great battery life. • ⁠Photography. Ricoh GR III with a large fast SD card. And may

The advice in this thread is all over the place. I just wanted to second Tailwind Nutrition for you. It has a good amount of salt per serving, and has a reputation for being amongst the most tolerable to folk's guts. Buy their Endurance Fuel Bundle. Its a sampling of each flavor, in a packet appropr