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5 Secrets for Endurance Success

Essential Article - Hydration Thumbnail

1. Hydration

Keep fluid intake during exercise between 16-28 ounces per hour.
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Essential Article - Caloric Intake Thumbnail

2. Caloric Intake

Restrict caloric intake to 120-180 cal/hr during exercise. Choose fuels with complex carbohydrates—not simple sugars.
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Essential Article - Electrolytes Thumbnail

3. Electrolytes

Replenish electrolytes with a balanced formula (not just salt!) in amounts appropriate for conditions.
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Essential Article - Pre-Exercise Fueling Thumbnail

4. Pre-Exercise Fueling

Before workouts and races, consume 300-400 calories. Complete your meal 3 hours before you start exercise.
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Essential Article - Recovery Thumbnail

5. Recovery

Replenish your body with carbohydrates and protein as soon as possible after each exercise session, ideally within the first 30-60 minutes.
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