How to Mix Endurance Fuel
When carrying capacity isn’t an issue, we recommend 200 calories of Endurance Fuel (2 scoops or 1 stick pack) per hour of exercise mixed with 24 oz of water.
For example, if you anticipate your activity will take 4 hours, you would want to consume 800 calories (8 scoops or 4 stick packs) mixed with 96 oz of over the course of your exercise.
How to Make a Concentrate
We know there are many times you simply can’t (or don’t want to) carry that much liquid with you: marathons, ultras, ironman races, etc. We get it!
For longer distances, when carrying capacity is limited, we recommend creating a gel-like Endurance Fuel concentrate. You will still want to consume the same amount of calories per hour of exercise, but you can adjust the amount of water you mix with your Endurance Fuel based on your carrying capacity.
For example, if you anticipate your activity will take 4 hours, you would still want to consume 800 calories (8 scoops or 4 stick packs). Mix the powder and water (however much your vessel will hold) in a measuring cup and then pour into your handheld flask, water bottle or hydration pack. You can add markings to your vessel so you know how much to consume per hour.
Sip the endurance fuel concentrate throughout your exercise and be sure to drink additional water to keep the ratio of water to fuel consistent.
Drink Extra Water!
Did we mention to drink extra water?! Each 100 calories of Endurance Fuel requires 10-12oz of water for your body to process, so it is really important to drink extra water.
If you don’t drink enough water your body will suck water from your bloodstream and carry it to the GI system, accelerating dehydration and potentially causing stomach issues.
Don’t Overthink It
Endurance Fuel is super effective because the ratio of dextrose (glucose), sucrose, sodium, potassium, magnesium, and calcium is designed to replace exactly what your body sweats out during endurance exercises. It truly is “All you need, all day. Really.”
If you’re struggling getting your nutrition dialed in, follow the advice above and try not to overthink it. As long as you’re supplementing with plenty of extra water, especially in warmer weather, your nutrition should stay on point!
Listen to Your Body
Everyone’s bodies are different, so listen to your body and don’t be afraid to adjust the amount of Endurance Fuel used depending on your calorie needs. If you’re feeling hungry with low energy, that’s a sign you need to increase your calories. If you’re hungry, but your energy levels feel good, you might just need to nibble on something.
We recommend practicing your fueling strategy during long training sessions to make sure your strategy is dialed in before race day!
We’re always here to help, so shoot us an email at firstname.lastname@example.org if you have questions and, as always, consult your physician for medical advice.
Hopefully our fueling tips will help you develop a strategy that works for you. Happy fueling!