Performance Lab

What maltodextrin, osmolality and the 2:1 ratio actually mean. A plain-English sports nutrition glossary of key terms, written for everyday athletes, not labs.

Hot weather depletes glycogen faster and reduces how much fuel you can absorb. Here's what the research says — and what to drink instead of more electrolytes.

Most carb-loading advice was written for elite marathoners — not Sunday riders. Here's what the everyday athlete actually needs the night before a long ride.

Electrolyte are designed for hydration, not energy. Here's what the research actually says about when carbs become the limiting factor on a long ride.

Most riders blame fitness when their first long spring ride falls apart. The real culprit is a detrained gut — and the rebuild takes about eight weeks.

Most athletes don't bonk because they ran out of fuel — they ran out of timing. Here's why the 90-minute mark decides how the rest of your long ride goes.

Most sports drinks were formulated around athletes doing short, intense efforts. If you’re training for endurance, the ratio in your bottle may be working against you.

The pro peloton has normalized 120g of carbs per hour. For most everyday athletes, that number is the wrong target — and chasing it may be doing more harm than good.

The bonk is usually diagnosed as a fitness problem. It isn't. Learn why glycogen depletion — not fitness — is behind most late-ride performance drops, and how to fix it.

Athletes who stop fuelling in the final hours of a long ride aren't being undisciplined. Their brain is rejecting what they're eating. Here's the science and how to fix it.

The sports nutrition category was built around elite athletes. Most of the athletes using these products are not elite athletes — and the mismatch shows in the products, the dosing, and the pricing.

Most gut issues during endurance events are a training problem, not a product problem. The gut adapts to carbohydrate intake — if you train it to. Here's how.

Many people strive to enhance their performance and feel better...

The science of winter performance for everyday athletes.

Overview of carbohydrates and electrolytes — energy, hydration, recovery, mental performance, deep dive on maltodextrin, fructose, and sodium citrate.