Featured story
CyclingHow to Calculate Sweat Rate: Hydration Guide for Endurance Athletes
Calculate your sweat rate from pre- and post-workout body mass, fluid intake and session time, then turn the result into a safer endurance hydration plan.
The journal
Nutrition
Explore the latest training guides, equipment advice, stories and practical inspiration.
11 articles
Beginner
What to Eat Before a Triathlon: The Complete Race-Morning Guide
Build a practical pre-triathlon breakfast with carbohydrate targets, timing, hydration, caffeine and sample plans for sprint, Olympic, 70.3 and Ironman...
Cycling
Protein for Endurance Athletes: How Much Do Runners and Cyclists Need?
Learn how much protein endurance athletes need, calculate a daily target, distribute servings and meet needs with animal or plant-based...
Cycling
Energy Gels Explained: How to Use Them Without Stomach Problems
Learn what energy gels contain, when and how often to take them, how to read labels and how to train...
Cycling
Caffeine for Endurance Athletes: Dose, Timing and Performance
Learn the evidence-based caffeine doses, timing and sources that can support endurance performance—without compromising sleep or causing unnecessary side effects.
Cycling
How Many Carbs per Hour? Endurance Fueling for Running, Cycling and Triathlon
Find the right carbohydrate-per-hour target for running, cycling and triathlon, with practical 30, 60 and 90 g plans, gut-training guidance...
Cycling
Recovery Nutrition for Endurance Athletes: Carbs, Protein and Timing
Learn how to recover from endurance training with the right amount of carbohydrate, protein, fluid and sodium—and when precise timing...
Cycling
Electrolytes for Endurance Athletes: Sodium, Sweat Rate and Hydration
Learn when endurance athletes need electrolytes, how to estimate sweat rate, how much sodium to start with and how to...
Beginner
What to Eat Before a Run: Timing, Carbs and 15 Practical Ideas
Learn what to eat before a run, how much carbohydrate you may need, when to eat and 15 practical meal...
Nutrition
Carb Loading for Triathlon: Complete Guide
Carb loading can increase stored glycogen before long-distance triathlons, but it requires more than one large pasta dinner. Learn how...
Beginner
Triathlon Nutrition Guide: Training and Race-Day Fuel
Triathlon nutrition is not only about gels on race day. Learn how to support daily training, fuel long sessions, calculate...