Fuel smarter. Run faster. Recover better.
Stories, strategies, and research-backed guidance for marathoners who want data-driven nutrition without the guesswork.
How to Fuel for Hyrox: The Complete Nutrition Guide for 2026
Hyrox demands a unique nutrition approach — you're running 8km AND crushing strength stations. Learn the science-backed fueling strategy that elite Hyrox athletes use for training and race day.
Quick answer
Hyrox requires 4-7g carbs/kg daily during training, 6-8g/kg carb loading 24-36 hours before race day, and strategic hydration during the event. The hybrid nature of running + strength makes carbohydrate timing and total intake more important than pure endurance events.
What to Eat Before, During & After Your Hyrox Race (With Exact Timing)
Stop guessing. Here's the exact meal timing and food choices for Hyrox race day — from your pre-race breakfast to post-race recovery, with examples for morning and afternoon starts.
Quick answer
Eat a high-carb, moderate-protein, low-fat meal 3-4 hours before your Hyrox start, a small carb snack 60-90 minutes before, and focus on hydration during the race. Post-race, consume 1-1.5g carbs + 0.3-0.5g protein per kg within 30-60 minutes.
7 Hyrox Nutrition Mistakes That Are Killing Your Performance
Training hard but still hitting the wall at station 6? These 7 common Hyrox nutrition mistakes might be sabotaging your race — and most athletes don't even realize they're making them.
Quick answer
The most common Hyrox nutrition mistakes are undereating during training, not consuming enough carbs, poor hydration strategy, skipping race nutrition practice, and dramatic diet changes before race day. Fixing these can unlock performance you've already built through training.
Workout Fuel Calculator: How to Fuel Any Workout (Beginner Guide)
If you keep fading late in workouts, it’s rarely a fitness problem — it’s a fueling problem. Here’s how to use a workout fuel calculator to get carbs, timing, and hydration right (without spreadsheets).
Quick answer
A workout fuel calculator helps you decide when you need carbs during training, sets a practical carbs-per-hour target, turns it into an easy schedule, and pairs it with hydration guidance so you stop bonking in long sessions.
How MAVR Calculates Your Workout Fuel Plan (Without Spreadsheets)
Spreadsheets can be “correct” and still fail in real training. Here’s the MAVR approach: pick the workout that matters, set a carb target you can execute, and pair it with hydration and meal timing that makes sense.
Quick answer
MAVR generates a workout fuel plan by looking at your upcoming training, choosing the session where fueling matters most, setting a personalized carbs-per-hour target, rounding it into a simple schedule, and pairing it with hydration guidance that can use your sweat profile.
The Workout Fuel Calculator Explained: How Your Fuel Plan + Meal Plan Work Together
Most athletes don’t need more nutrition rules — they need better timing. Here’s how MAVR links your workout fueling plan (carbs + hydration) with a daily meal plan that supports the session.
Quick answer
MAVR connects your workout fuel plan with a daily meal plan by placing carbs around training (pre/during/post), keeping pre-workout targets digestion-friendly, making recovery meals carb+protein-forward, and adjusting the day so it stays coherent even if you miss earlier targets.
Carbs Per Hour for Running: The Simple Guide (30 vs 60 vs 90g)
The most searched question in endurance nutrition is also the most misunderstood: how many carbs per hour should you take? Here’s the simple answer — plus a beginner-friendly schedule you can actually follow.
Quick answer
Most runners perform better when they stop guessing and follow a simple carbs-per-hour target with a repeatable schedule. The right target depends on duration, intensity, and what your gut can tolerate.
How Many Gels for a Half Marathon? (Simple Guide + Example Schedules)
Half marathon fueling doesn’t need to be complicated. Here’s how many gels most runners need, when to take them, and what changes if you’re using sports drink too.
Quick answer
Most half marathoners do best with a simple plan: start early, take one small carb dose every ~20 minutes, and adjust gel count based on finish time and whether you’re also drinking carbs.
How Many Gels for a Marathon? (Simple Guide + Mile-by-Mile Timing)
Most marathon bonks happen because fueling starts too late. Here’s how many gels you need, when to take them, and how to build a simple plan you can actually execute on race day.
Quick answer
Most marathoners need multiple gels — and they need to start earlier than they think. The simplest strategy is consistent small carb doses every ~20 minutes, adjusted by finish time and whether you’re also drinking carbs.
What to Eat Before a Morning Run (15, 30, 60, 120 Minutes Before)
Morning runs are where fueling falls apart: you’re rushed, you’re half-awake, and you don’t want stomach issues. Here’s a simple timing-based guide that actually works.
Quick answer
The best pre-run meal depends on how soon you’re running. The closer you are to the start, the smaller and simpler the carbs should be. Aim for digestion-friendly carbs and avoid heavy fat/fiber close to the run.
How Much Sodium Per Hour While Running? (Simple Ranges + Signs You Need More)
If your late-run fades feel “mysterious,” sodium is often the missing piece. Here’s how much sodium per hour runners typically need, when electrolytes matter most, and how to spot low-sodium mistakes.
Quick answer
Many runners do well around a moderate sodium range per hour, but the right amount depends on how much you sweat, how salty your sweat is, and conditions. Longer and hotter runs generally require more deliberate sodium planning.
Why Your Stomach Upsets During Hard Efforts (And What to Do)
That painful cramp, nausea, or runner's trots during a hard effort isn't normal. Learn the science behind GI distress during exercise and proven strategies to fix it.
Quick answer
GI distress during exercise stems from reduced blood flow to the gut, improper fueling timing, or gut sensitivity — fix it by training your gut with gradually increasing carbs, practicing race-day nutrition in training, and timing fuel 30+ minutes before hard efforts.
The 10 Most Common Nutrition Mistakes Endurance Athletes Make
From underfueling to wrong timing, these nutrition mistakes are silently sabotaging your training. Learn what they are and how to fix them for better performance.
Quick answer
Endurance athletes most commonly underfuel, time carbs wrong, neglect hydration, and skip recovery nutrition — fix these by tracking intake against workout demands, starting carbs early, drinking to thirst with electrolytes, and eating protein + carbs within 60 minutes post-workout.
How to Test Your Sweat Rate (And Why You Need To)
Stop guessing your hydration needs. Learn a simple DIY sweat rate test and how to use the results to personalize your hydration strategy for better performance.
Quick answer
Test your sweat rate by weighing yourself nude before and after a standardized workout, then calculate fluid loss. Your sweat rate (liters/hour) tells you exactly how much to drink during exercise to stay hydrated.
From Bonk to PR: How Smart Nutrition Changes Your Training
That wall you hit at mile 20 might not be your training — it might be your fueling. Learn how proper nutrition can transform your race results.
Quick answer
Avoid bonking by carb loading 2–3 days before, starting fuel within 30 minutes of racing, and maintaining 60–90 g carbs/hour — proper nutrition can unlock the PR your training deserves.
Your Body, Your Fuel: Why Personalization Matters More Than Generic Advice
That nutrition plan that worked for your training partner might not work for you. Learn why personalized fueling is the future of endurance performance.
Quick answer
Personalized nutrition matters because sweat rate, gut tolerance, carb needs, and metabolic efficiency vary 2–3x between athletes — generic advice can leave you 20% under or over-fueling.
MAVR vs MyFitnessPal: Why Tracking Calories Isn't Enough
MyFitnessPal counts calories. MAVR optimizes performance. See why serious athletes are making the switch for better training and race results.
Quick answer
MAVR optimizes performance nutrition based on your training calendar, while MyFitnessPal only counts calories without understanding workout demands or race goals.
Glycogen: Your Hidden Fuel Tank Explained
Your muscles hold enough glycogen for 90–120 minutes of racing. Learn how to maximize these stores and use them efficiently for better endurance performance.
Quick answer
Glycogen is your muscles' primary fuel, storing 400–500 grams (1,600–2,000 calories) that last 90–120 minutes at race pace. Carb loading maximizes stores; during exercise, consuming 60–90 g carbs/hour extends your fuel supply.
The Complete Guide to Nutrition for Your First Marathon
Your first marathon is a journey. This comprehensive guide covers everything from training nutrition to race day fueling, carb loading, and recovery.
Quick answer
First marathon nutrition means carb loading 2–3 days out, eating familiar foods 3–4 hours pre-race, starting carbs within 30 minutes, and maintaining 60–90 g carbs/hour — MAVR automates every step.
Carb Loading Done Right: Beyond the Old Pasta Dinner
The old pasta dinner is just the beginning. Learn the science of carb loading and how to maximize your glycogen stores for race day success.
Quick answer
Modern carb loading means 48–72 hours of 8–10 g/kg carbs, tapering exercise, and staying hydrated — not just a pasta dinner the night before.
How to Test Your Sweat Rate (And Why You Need To)
Stop guessing your hydration needs. Learn a simple DIY sweat rate test and how to use the results to personalize your hydration strategy for better performance.
Quick answer
Test your sweat rate by weighing yourself nude before and after a standardized workout, then calculate fluid loss. Your sweat rate (liters/hour) tells you exactly how much to drink during exercise to stay hydrated.
10 Signs You're Underfueling (Even If You Think You're Not)
Underfueling is the silent performance killer. Learn the 10 signs that suggest you're not eating enough to support your training — and what to do about it.
Quick answer
Underfueling signs include persistent fatigue, declining performance, frequent illness, mood changes, and for women, irregular periods. Fix by tracking intake, increasing calories gradually, and prioritizing recovery.
15 Signs You Need a Sports Nutrition App
Still tracking calories in a spreadsheet? Guessing your hydration needs? These 15 signs suggest it's time to upgrade to a dedicated sports nutrition app.
Quick answer
You need a sports nutrition app if you guess fueling, use spreadsheets, skip recovery nutrition, or struggle with race-day planning. MAVR automates everything.
Introducing Sweat Profiles: Why Your Hydration Needs Are Unique
Your sweat rate and sodium loss are as unique as your fingerprint. Learn how sweat profiles personalize your hydration strategy for better performance.
Quick answer
Sweat profiles reveal your unique sweat rate (0.5–2.5 L/hour) and sodium loss (20–80 mmol/L), enabling personalized hydration that prevents both dehydration and overhydration.
When 'Healthy' Eating Actually Hurts Your Performance
That green smoothie and quinoa bowl might be healthy — but it might also be sabotaging your training. Learn why some healthy foods hurt athletic performance.
Quick answer
High-fiber, high-fat, and "healthy" whole foods can hurt performance by causing GI distress, slowing digestion, and crowding out carbs. Time these foods around training, not before.
The Weekend Warrior Who Finally Stopped Crashing at Mile 20
Mark was a strong cyclist who hit the wall every single long ride. His secret? Not more training — it was finally learning how to fuel.
Quick answer
Mark fixed his chronic bonking by learning to consume 60–90 g of carbs per hour, practice gut training on long rides, and use a mix of drinks, gels, and real food.
The Cyclist's Guide to Race Day Nutrition: From 50K to 200K
Your training is done. Now it's time to fuel. Learn exactly what to eat, drink, and carry for every race distance — from criteriums to double centuries.
Quick answer
Fuel cycling races by targeting 60–90 g carbs/hour, mixing drink bottles and gels based on duration, and practicing your strategy 3–4 times before race day.
Ultramarathon Nutrition: How to Eat for 50+ Miles
You're running 50 miles. You'll burn 5,000+ calories. Here's how to fuel without bonking, vomiting, or walking into aid stations in defeat.
Quick answer
Ultramarathon nutrition requires 200–300 calories/hour (60–90 g carbs), mixed sources (gels, drinks, solids), and strict gut training.
Triathlon Nutrition: The Brick Workout Fueling Strategy
Brick workouts are hard enough without an upset stomach. Learn how to fuel the bike-to-run transition so you can actually run off the bike.
Quick answer
Fuel brick workouts by taking 30–60 g carbs/hour on the bike, exit the bike with topped-off glycogen, and transition to gels and drinks on the run.
How to Choose the Right Sports Drink for Your Body
Not all sports drinks are created equal. Learn what to look for in a carb-electrolyte drink and how to pick one that matches your sweat and stomach.
Quick answer
Choose sports drinks by matching carb concentration (6–8%), sodium content (500–800 mg/L), and osmolality to your sweat rate and gut tolerance.
How to Transition From Gels to Real Food During Races
Tired of choking down gels? Learn how to add real food to your race nutrition — potatoes, rice cakes, fruit, and more — without upsetting your stomach.
Quick answer
Transition to real food by starting with simple options (bananas, potatoes) at familiar aid stations, training your gut with small doses, and mixing with gels for the first few races.
The Weekend Warrior Who Finally Stopped Crashing at Mile 20
Mark was a strong cyclist who hit the wall every single long ride. His secret? Not more training — it was finally learning how to fuel.
Quick answer
Mark fixed his chronic bonking by learning to consume 60–90 g of carbs per hour, practice gut training on long rides, and use a mix of drinks, gels, and real food.
Why Fasted Training Is Overrated for 99% of Athletes
Fasted runs are trendy, but the science says most athletes are better off fueled. Here's why training with food in your stomach beats exercising on empty.
Quick answer
Fasted training offers minimal metabolic advantages for most athletes while reducing performance, increasing injury risk, and compromising recovery — fuel your training for better results.
Hydration & Electrolytes for Endurance Athletes: What You're Missing
You can train perfectly, fuel correctly, and still fall apart on race day — all because of hydration. Learn the real science of hydration for endurance athletes and how to avoid mistakes that wreck performance.
Quick answer
Hydration for endurance athletes means balancing 400-800ml fluid with 400-800mg sodium per hour, customizing to sweat rate and conditions, and using MAVR to automate calculations around your training calendar.
Fueling During Long Workouts: What to Eat Hour by Hour
Avoid bonking on long runs and rides with an hour-by-hour fueling plan, carb targets, and hydration tactics backed by elite endurance research.
Quick answer
Fuel long workouts by taking 30–90 g of carbs and 400–800 ml of fluid every hour, layering sodium and practiced products — MAVR automates the timing and portions for each session.
How to Recover Faster After Hard Workouts: Nutrition, Science, and Smart Habits
Recover faster after hard workouts with science-backed carb, protein, hydration, and rest habits — plus MAVR automation for effortless execution.
Quick answer
Refuel 1.0–1.2 g/kg carbs, add 20–30 g protein, replace 150% of sweat loss with electrolytes, and stack anti-inflammatory sleep and active recovery — MAVR automates every target based on your training calendar.
How to Carb Load Before a Marathon: The Science-Backed 2026 Guide
Master carb loading in the final 72 hours before race day with science-backed targets, sample menus, and MAVR automation built for endurance athletes.
Quick answer
Fill glycogen stores 2–3 days before the race at 8–10 g of carbs per kg, hydrate with electrolytes, and top off with a low-fiber breakfast on race morning — MAVR calculates every target automatically.
Race Week Nutrition Checklist: What to Eat, What to Avoid, and How to Adjust
Race week is where good training meets smart nutrition. Your complete 7-day nutrition plan for marathon success with carb loading, hydration, and recovery strategies.
Quick answer
Race week nutrition means maintaining balanced meals 7 days out, carb loading at 8–10 g/kg 2–3 days before race, simplifying meals 48 hours out, eating familiar carb-rich foods the day before, and topping off glycogen on race morning — MAVR automates every target.
How to Fuel for a Marathon: The Complete Guide for 2026
Master carb loading, race-day gels, hydration, and recovery with this science-backed marathon fueling plan tailored for 2026 and powered by MAVR.
Quick answer
Successful marathon fueling in 2026 means filling glycogen stores during race week, taking 60–90 g of carbs with electrolytes each hour, and recovering with carb-protein balance — MAVR automates every step.
The Best EatMyRide Alternatives for Smarter Fueling in 2026
Compare the best EatMyRide alternatives for 2026 — including MAVR, Fuelin, Hexis, Cronometer, and MyFitnessPal — to fuel smarter across every workout.
Quick answer
MAVR is the smartest EatMyRide alternative in 2026 because it automates full-day fueling, recovery, and race planning for multi-sport athletes.
The Best Fuelin Alternatives for Endurance Athletes in 2026
Explore the best Fuelin alternatives for 2026 — including MAVR, Hexis, EatMyRide, Cronometer, and MyFitnessPal — to find smarter fueling for endurance athletes.
Quick answer
MAVR is the top Fuelin alternative for 2026 because it automates calendar-based fueling, recovery, and race-day planning.
MAVR vs EatMyRide: Which Fueling App Is Best for Runners and Cyclists in 2026?
Compare MAVR vs EatMyRide to see how AI-driven fueling, recovery insights, and multi-sport support make MAVR the smarter choice for runners and cyclists in 2026.
Quick answer
MAVR outperforms EatMyRide for most runners and cyclists because it automates full-day fueling, recovery, and race prep while EatMyRide focuses narrowly on on-bike plans.
MAVR vs Hexis: Which Fueling App Is Best for Runners and Triathletes in 2026?
Compare MAVR vs Hexis to see which fueling app gives runners and triathletes adaptive nutrition, race-day planning, and effortless daily guidance in 2026.
Quick answer
MAVR outperforms Hexis for most runners and triathletes because it turns training data into instant fueling guidance, while Hexis still expects athletes to interpret carb periodization manually.
MAVR vs Fuelin: Which Nutrition App Is Better for Endurance Athletes in 2026?
Compare MAVR vs Fuelin and see why endurance athletes are switching to MAVR — the AI-powered fueling app that delivers adaptive nutrition planning.
Quick answer
MAVR offers automated fueling intelligence through an app subscription, whereas Fuelin delivers coach-led plans that cost more and adapt slower.
MAVR vs MyFitnessPal: The Best Nutrition App for Serious Runners in 2026
Compare MAVR vs MyFitnessPal and see why runners and triathletes are switching to MAVR — the AI-powered fueling app that syncs with your training data for smarter, performance-driven nutrition.
Quick answer
MAVR is the better fit for serious runners because it converts your training plan into daily fueling actions, while MyFitnessPal remains a calorie tracker without performance intelligence.
MAVR vs Cronometer: The Best Nutrition App for Runners and Endurance Athletes in 2026
Compare MAVR and Cronometer to see which nutrition app actually improves endurance performance with adaptive fueling, race-day planning, and AI coaching.
Quick answer
MAVR is the stronger pick for endurance athletes because it turns training stress into adaptive fueling goals, while Cronometer remains a precise but passive tracker.