Performance Lab

The Sports Nutrition Glossary: Plain-English Definitions for Everyday Athletes

The Heat Penalty — Why Your Carb Strategy Has to Change When It's Hot

What to Eat the Night Before a Long Ride — Why Most Carb-Loading Advice Doesn't Apply to You

Electrolytes Alone Won't Fuel a Long Ride

When Should You Start Fuelling on a Long Ride? The 90-Minute Mark Most Athletes Get Wrong

The Carbohydrate Ratio Your Sports Drink Was Designed For

Where 120g of Carbohydrates Per Hour Can Go Wrong

Why You're Still Bonking at the End of Your Ride

Why You Stop Eating on Long Rides

How to Build Gut Tolerance for High-Carb Fuelling

Using Carbohydrates to Fuel Your Performance

Winter Fuelling: Adjusting Your Nutrition for Cold Weather Training

The Science: PDM

Performance Drink Mix, Optimized

No Flavour, on Purpose

The 2:1 Carb Ratio: The Science Behind Better Endurance Fuelling