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Resource categories

  • Fueling with carbs

    • Optimal carbohydrate targets
    • Recommendations for carb intake during exercise
    • Carb mixes and benefits
    • Is more carbohydrate better during exercise? And how much is too much?
    • Not all carbs are equal
    • Spit or swallow? Carb mouth rinse and performance
  • Hydration

    • Hydrating properties of various drinks
  • Caffeine

    • Timing of caffeine intake in long races
    • Coffee versus caffeine
    • Do you need to refrain from coffee to get the maximal effect of caffeine?
    • How much caffeine is in coffee?
  • Sweat rate

    • Estimate your sweat rate
  • Recovery

    • Nutrition and acute recovery
    • Alcohol and recovery
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