Endurance Fuel

So nutrition is a vast subject to cover quickly, but to greatly simplify it, for every activity over ~90 minutes, you should be taking in between 200 - 1,000 mg of sodium (highly dependent on your physiology, the temp, and how hard you're pushing yourself), and 60 - 100g of carbs per hour. And immed

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