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

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

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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