CORE will help you to determine how much carbohydrate you need for your event and combines it with hydration advice before turning this into a plan with recommended intake of products you selected.

In endurance sports (and most other sports), getting your hydration just right is important. Dehydration is common and may cause performance to suffer. Overhydration, although less common, can be a much more serious issue. Knowing how to hydrate properly will help you achieve peak performance and avoid serious risks.

If you want to use caffeine for enhanced performance, you should experiment to find the dose that works best for you.

Optimizing carbohydrate intake is essential for endurance athletes going longer than 2.5 hours.

The goal of drinking during exercise is to prevent significant dehydration and to enable peak performance. It’s your sweat rate that determines your fluid requirements during exercise whether you are running a marathon, competing in long distance triathlon or playing a game of basketball or soccer.

Gastro-intestinal complaints are very common amongst endurance athletes with an estimated 30 to 50% of distance runners experience intestinal problems related to exercise.