MAVR Blog
Hydration and Recovery Guides
Electrolyte, sweat-rate, protein, post-workout, and body-composition guidance for endurance athletes.
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Triathlon
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.
Read guideHydration & RecoveryHow 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.
Read guideMarathon & RunningHow 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.
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May 15, 20269 min readPost-Workout Nutrition for Endurance Athletes: What to Eat After Hard SessionsPost-workout nutrition is not just protein. Endurance athletes need carbs, fluids, sodium, and practical recovery meals that match the session they just completed.May 31, 20268 min readProtein for Runners and Triathletes: How Much You Need and When to Eat ItEndurance athletes need protein, but not at the expense of carbs. Learn how much protein runners and triathletes need, how to spread it through the day, and how MAVR keeps it tied to training.May 15, 202610 min readBody Composition for Runners: Lose Fat Without Underfueling Long RunsA performance-first body composition guide for runners who want to lean out without wrecking energy, recovery, hormones, or race-day training.June 7, 20268 min readLow HRV Before a Workout? How Runners and Triathletes Should Adjust NutritionA low readiness score does not automatically mean you should skip fuel or panic. Learn how HRV, resting heart rate, sleep, soreness, and training load should change nutrition decisions before hard sessions.June 6, 20267 min readLate Evening Workout Nutrition: Recover After Training Without Wrecking SleepEvening runs, bike sessions, and strength workouts create a hard nutrition tradeoff: recover enough without going to bed stuffed. Here is how endurance athletes should handle late workouts.June 6, 20267 min readLow Appetite After a Long Run? How to Refuel When Food Sounds HardSome runners finish long runs with no appetite, then crash later in the day. Learn how to recover with carbs, protein, fluids, and sodium when a full meal sounds impossible.June 5, 20268 min readBest Nutrition App for Marathon Training: What Serious Runners Should Look ForThe best nutrition app for marathon training is not a generic calorie counter. Learn what serious runners need from workout-aware fueling, recovery, hydration, body-composition support, and race-day planning.June 5, 20267 min readSports Dietitian vs Nutrition App for Runners: Which Do You Need?A sports dietitian and a nutrition app solve different problems. Learn when runners need expert clinical support, when an app is enough, and why MAVR is built for daily workout-aware decisions.June 5, 20268 min readPeak Week Nutrition for Marathon Training: Fuel High Mileage Without Feeling HeavyPeak mileage is where serious runners often underfuel, overcorrect, or chase body composition at the wrong time. Learn how to adjust carbs, protein, fluids, sodium, and meal timing during your biggest training week.June 5, 20268 min readBad Sleep Before a Long Run or Hard Workout? Adjust Nutrition Without GuessingPoor sleep changes workout risk, caffeine tolerance, hunger, and recovery. Learn how runners and triathletes should adjust carbs, fluids, caffeine, and post-session food when readiness is low.June 5, 20267 min readCutback Week Nutrition for Runners and Triathletes: Recover Without Going FlatCutback weeks are not mini diets. Learn how endurance athletes should adjust carbs, protein, meal timing, and body-composition goals when training volume temporarily drops.June 4, 20268 min readEasy Run Nutrition: When Runners Should Eat More, Less, or NothingEasy runs are not all the same. Learn when runners can keep fueling light, when an easy run still needs carbs, and how to avoid letting body-composition goals sabotage tomorrow's key workout.June 4, 20268 min readPost-Workout Nutrition by Training Load: Use the Workout You Actually DidRecovery meals should not be the same after every run. Learn how runners and triathletes can use duration, intensity, heart rate, and what is next to decide carbs, protein, fluids, and sodium.June 3, 20268 min readTwo-a-Day Training Nutrition for Runners and Triathletes: Fuel Double Sessions Without GuessingDouble-session days expose generic nutrition plans fast. Learn how serious runners and triathletes should eat between morning and evening workouts, protect recovery, and avoid carrying fatigue into the next key session.June 2, 20268 min readBuild Week vs Recovery Week Nutrition: How Endurance Athletes Should AdjustYour biggest training weeks and recovery weeks should not use the same nutrition targets. Learn how runners and triathletes can periodize carbs, recovery, and body-composition goals by training load.June 1, 20268 min readHeat Training Nutrition for Runners and Triathletes: Carbs, Sodium, and FluidsHot weather changes more than sweat. Learn how serious runners and triathletes should adjust fluids, sodium, carbs, gut practice, and recovery when workouts move into heat.May 31, 20268 min readRest Day Nutrition for Runners: Recover Without Eating Like a Long-Run DayRest days are not cheat days or starvation days. Learn how runners and triathletes can eat for recovery, body composition, and tomorrow's workout without using a flat calorie target.May 31, 20268 min readStrength Training Nutrition for Runners and Triathletes: Fuel the Gym Without GuessingStrength work supports faster, more resilient endurance athletes, but it still needs fuel. Learn what to eat before and after lifting when your main goal is running, triathlon, or 70.3 performance.May 27, 20269 min readRace Weight for Runners: Get Leaner Without Underfueling TrainingTrying to improve body composition during marathon or triathlon training? Learn how serious endurance athletes can chase race weight without sabotaging long runs, hard sessions, recovery, or hormones.May 25, 20269 min readMarathon Training and Weight Loss: How to Lean Out Without UnderfuelingTrying to improve body composition while training for a marathon is possible, but only if your deficit does not sabotage long runs, workouts, recovery, or race prep.April 7, 20268 min readWhat to Eat After a Long Run: Recovery Meals That Actually WorkYour long run does not end when you stop running. What you eat in the next 2 hours determines how well you recover — and how your next run feels.April 7, 20268 min readRunning Cramps: Why They Happen and How Nutrition Stops ThemThat sudden, sharp pain in your calf or hamstring is not just bad luck. Learn the three real causes of running cramps and the nutrition fixes that actually prevent them.February 8, 202610 min readCycling Fueling Guide: How Many Carbs Per Hour for Training and Race DayLearn exactly how many carbs per hour cyclists should target by ride duration and intensity, plus hydration and sodium targets to prevent late-ride fade.February 8, 20268 min readWinter Training Nutrition: How Cold Weather Changes Your Fueling NeedsCold weather often hides underfueling and dehydration. Learn how to adjust carbs, fluids, and sodium so winter training quality stays high.January 17, 20269 min readWorkout 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).January 17, 20268 min readHow 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.January 17, 20268 min readThe Workout Fuel Calculator Explained: How Your Fuel Plan + Meal Plan Work TogetherMost 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.January 3, 20266 min readIntroducing Sweat Profiles: Why Your Hydration Needs Are UniqueYour sweat rate and sodium loss are as unique as your fingerprint. Learn how sweat profiles personalize your hydration strategy for better performance.January 3, 20267 min readHow to Choose the Right Sports Drink for Your BodyNot 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.November 6, 20259 min readHow to Recover Faster After Hard Workouts: Nutrition, Science, and Smart HabitsRecover faster after hard workouts with science-backed carb, protein, hydration, and rest habits — plus MAVR automation for effortless execution.