Endurance Nutrition Reference Guides
Evidence-based reference: carbs/hr, sodium/hr, glucose-fructose ratio, gut training.
Carbs Per Hour Running: Evidence Guide + Calculator
Most runners need 30-60g carbs/hr. Gut-trained athletes reach 80g/hr. Duration dose table, 8-week gut-training protocol, and real product carb counts.
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Glucose-to-Fructose Ratio: 2:1 vs 1:0.8 Explained
Why sports gels use 2:1 or 1:0.8 glucose:fructose ratios. The 1:0.8 ratio reaches 90 g/hr via SGLT1+GLUT5 dual transport. Brand table and how to choose.
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Sodium Per Hour for Endurance: Personalized Ranges
300-700 mg sodium/hr for most endurance athletes; heavy sweaters up to 1,500 mg/hr. EAH hit 13% of Boston finishers. Sweat-test ranges and product layering.
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