Guides
The why behind the numbers.
Short, evidence-based guides for the topics the planner depends on, plus a per-ingredient catalog of every supplement that ends up on an endurance label. Not medical advice.
Topical guides
Deep dives on race-day fueling concepts: how to gut-train, what to eat on the timeline, the sweat and sodium math, caffeine, heat adaptation.
Recovery nutrition, by the hour and by the day
The refuel-rebuild-rehydrate jobs that start the moment you stop, why the first hour matters less than the internet says when your next race is a week out, and how to size carbs, protein, and fluid to the gap before your next hard session.
Heat adaptation for endurance runners
Why your pace falls off a cliff at 35°C, what the 10 to 14 day heat acclimation protocol actually does to your physiology, and how to layer it on your training without wrecking your A-race build.
Caffeine for endurance, by dose and timing
Why a 100 mg gel is the wrong unit, how the right caffeine dose scales with bodyweight and event length, and when to stop drinking it so it doesn't trash your recovery sleep.
Carbs per hour, by duration and intensity
Why 60 g/h is a midpoint not a target, how the right intake scales with race length and effort, and how to actually hit your number on race day without front-loading or fading.
How to gut-train for race-day fueling
Why your gut needs training before you can hit 60-90 g/h on race day, and a 4-week progressive protocol that gets you there without GI distress.
Sweat rate, sodium, and why estimates have ±35% error
How to actually measure your sweat rate, why sodium loss varies 5× between athletes, and when a quick estimate is good enough versus when you need a real test.
The race-day fueling timeline, from 24 hours out to the finish
What to eat, when to eat it, and when to stop eating - a complete fueling timeline for endurance events, from the pre-race meal through the final hour.
Ingredients
One guide per supplement on an endurance label: what it is, what the meta-analyses actually say, who should take it, and who should skip it.
Beta-alanine for endurance athletes
Why beta-alanine is in your pre-workout, why a few hundred milligrams in a race-day gel does nothing, and why the meta-analytic evidence for marathons and Ironmans is thin to null. With one specific exception worth knowing.
Maltodextrin for endurance athletes
Why maltodextrin is the workhorse of every endurance gel, the 60 g/h ceiling it cannot break alone, and how it compares to glucose, sucrose, fructose, and cyclodextrin in actual race conditions.
Fructose for endurance athletes
Why every premium endurance gel pairs maltodextrin with fructose at 2:1, how the multi-transportable carb mechanism broke the 60 g/h ceiling, and when 1:0.8 makes sense at the elite tier.
Cyclodextrin (HBCD / Cluster Dextrin) for endurance athletes
A premium carbohydrate with a real osmolality advantage, a thin and largely manufacturer-funded performance literature, and a 2 to 3 times price premium. The honest read on when it earns its place and when it doesn't.
Sodium bicarbonate for endurance athletes
Why bicarb is one of the strongest-evidenced ergogenics for 1 to 7 minute efforts, why the GI problem killed it for decades, and how the Maurten Bicarb System changed the calculus. Honest read for marathon, Ironman, cyclocross, and breakaway racing.
Creatine for endurance athletes
Why creatine is the most-studied supplement in sports nutrition and almost completely useless for steady-state endurance, why it might still earn its place for surge-heavy cycling and high-intensity training blocks, and the 1 to 3 kg water weight tradeoff that decides the call.
Citrulline malate for endurance athletes
Why oral citrulline raises plasma arginine more reliably than oral arginine itself, why the resistance-training evidence is strong but the pure-endurance evidence is mixed, and where the honest n-of-1 trial makes sense.
BCAAs for endurance athletes
Why BCAAs are one of the most over-marketed supplements in sports nutrition, why "anti-catabolic during long sessions" doesn't survive contact with the muscle protein synthesis literature, and the one specific case where they might earn their place.
Electrolyte salts for endurance athletes
Why sodium does about 90 percent of the electrolyte work in endurance racing, why potassium and magnesium during exercise are largely marketing, and the honest read on cramps that doesn't involve any of them.
MCT oil for endurance athletes
Why MCT oxidation caps around 6 grams per hour, why most controlled trials in carb-fed athletes are null or negative, and the one specific case (keto-adapted ultra-endurance) where the calculus shifts.
EAAs (essential amino acids) for endurance athletes
Why EAAs are what BCAA marketing originally promised, why whey usually beats them on cost-per-leucine, and the specific cases (plant-based, calorie-restricted, intolerance) where free-form EAAs genuinely earn their place.
Omega-3 (EPA + DHA) for endurance athletes
Why omega-3 fatty acids are well-evidenced for cardiovascular health and modestly evidenced for recovery, why the direct-performance pitch is thinner than the marketing suggests, and the specific case (asthmatic athletes) where the evidence is strongest.