Hydration, Fueling and Performance Advice for Athletes
Staff picks
Long Distance Triathlon: Race Fueling & Hydration Planning
4 ways to refine your race nutrition strategy
Beat The Wall! Race Day Nutrition
ExtraMilest host, Foris Gierman, asks Andy about how athletes can overcome common fueling and hydration mistakes...
The art of carb loading for endurance athletes
Pro athlete Dougal Allan shares his experiences of trial and error to nail the perfect pre-race carb load...
Should you deplete your carb intake before you carb load?
Registered Dietitian Lexi Kelson explores whether there's any merit to underdoing a carb-depletion phase prior to your carb load before a race...
9 lessons I learned when battling RED-S
Former elite runner, Tina Muir, shares her experiences of Relative Energy Deficiency in Sport (RED-S) and the lessons she's learned from underfueling...
Mel's Kitchen: PF Espresso Muffin recipe
Athlete Support Specialist and star baker, Mel, shares her recipe for using PF 30 Caffeine Gels to create the perfect pre-exercise muffins...
Jason West's fueling strategy for T100 triathlons
Pro triathlete Jason West shares insights into how he prepares his fueling strategy for T100 races...
How a pro athlete strategically uses caffeine
Dougal Allan explains how trial and error helped him develop a more strategic approach to using caffeine during training and races.
The art of gut training: plan, prepare and execute
Pro endurance athlete Dougal Allan shares an insight into how he trains his gut to be able to tolerate more carb on race day.
A short history of sports nutrition (and how carbs became king)
Sports Scientist Andy Blow shares a potted history of sports nutrition, from Greek tragedies and hipster cocktails, to the current high-carb approach...
How to Fuel & Hydrate for IRONMAN® & 70.3®
Sports Scientists Emily Arrell and Andy Blow share race nutrition insights from our Athlete Case Study database.
How to fuel and hydrate during Ramadan
Observing Ramadan means fasting during daylight hours for an entire month. Learn how to plan accordingly to protect your athletic performance during this season...
4 ways to refine your race nutrition strategy
Should I eat a gel immediately before exercise?
If you've carb-loaded ahead of your big race, do you need to eat a final gel before you take off? We looked into the science of eating immediately before exercise to find out...