How it works
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
Hydrating properties of various drinks
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?
Estimate your sweat rate
Nutrition and acute recovery
Alcohol and recovery