Straight answers for endurance athletes.
- 5 guides
- 20 articles
- Questions answered on every page
Guide · Fuel · 40 min read
DIY Energy Gels & Electrolyte Drinks for Endurance Athletes: The Science, Savings, and Real Recipes
Energy gels and sports drinks don’t have to drain your wallet. This is the deep-dive playbook for serious athletes who want to save money, control every ingredient, and actually understand the science behind portable endurance fuel. We’ll break down what works, what doesn’t, and how to make your own gels and electrolyte drinks that truly perform—step by step, with real numbers and protocols.
Read the guideAnswered inside
- Are homemade energy gels as effective as commercial gels?
- How long do homemade gels last?
- How can I avoid GI distress with homemade gels?
Guides and articlesTopicReadDate
DIY Energy Gels & Electrolyte Drinks for Endurance Athletes: The Science, Savings, and Real RecipesEnergy gels and sports drinks don’t have to drain your wallet. This is the deep-dive playbook for serious athletes who want to save money, control every ingredient, and actually understand the science behind portable endurance fuel. We’ll break down what works, what doesn’t, and how to make your own gels and electrolyte drinks that truly perform—step by step, with real numbers and protocols.Fuel19 Oct 2026›
High Energy Gel Coffee: Timing, Suitability, and ComparisonsExplore the optimal use of High Energy Gel Coffee for endurance athletes. Discover timing strategies, suitability, and how it compares to similar products.Fuel1 Jul 2026›
The Ultimate Nutrition and Gear Strategy for the 13 Peaks ChallengeMaster the 13 Peaks Challenge with our comprehensive guide on nutrition, pacing, and gear strategy. Optimize your performance over 100 km with science-backed insights.Fuel30 Jun 2026›
Carb Race Fuel 300 Energy Powder: Deep Dive & ComparisonExplore the science behind Carb Race Fuel 300 Energy Powder, its optimal use for athletes, and how it compares to leading energy gels. Fuel smarter, perform better.Fuel30 Jun 2026›
Beta Fuel 60ml Gel: Optimal Use & Competitive EdgeExplore the Beta Fuel 60ml Gel's strategic use for endurance athletes, discover who it benefits most, and see how it stacks up against competitors.Fuel29 Jun 2026›
The Complete Athlete's Guide to SIS: Fueling Strategies & StrengthsExplore the Science in Sport (SIS) lineup to optimize your fueling strategies. Discover product strengths and learn how to effectively fuel for endurance with SIS.Fuel29 Jun 2026›
Full-Body Strength Workout for Runners in 2026Build speed, power & injury-proof legs with this 30-minute full-body workout tailored for South African runners.Training29 Jun 2026›
Runner’s Knee Rehab Guide for Endurance AthletesComprehensive 2026 guide to diagnose, treat, and prevent runner’s knee with science-backed exercises, fueling tips, and gear advice.Training29 Jun 2026›
The Science of Core Training for Runners: Power, Efficiency, and LongevityA strong core isn’t about six-packs—it’s the difference between late-race collapse and finishing strong, between nagging injuries and years of pain-free running. This is the definitive, science-backed guide to core training for endurance athletes: what it is, why it matters, and exactly how to build it for real-world performance.Training3 Jun 2026›
The Endurance Athlete’s Guide to ITB Syndrome: Science, Solutions, and Return to PerformanceOutside knee pain that derails a run or ride is more than an annoyance—it’s a signal. ITB syndrome is the most common lateral knee injury in endurance athletes, yet myths and half-measures abound. This guide dives deep into the mechanisms, evidence-based rehab, and the nuanced protocols that actually get you back to sport.Training3 Jun 2026›
Fuel Like a Sub-2 Marathoner in 2026Discover the science-backed fueling strategy that powered Sebastian Sawe’s 1:59:30 and learn to build your own sub-2 marathon nutrition plan.Fuel3 Jun 2026›
Running Nutrition for Heavy Runners: The 2026 PlaybookNot sure where to start fueling as a heavy runner? We have you covered!Fuel19 Apr 2026›
The Ultimate Heavy Runner’s Guide: Science, Strategy, and LongevityRunning with more muscle or body mass isn’t just 'the same but heavier.' It’s a different sport at the biomechanical, metabolic, and psychological levels. This is your science-backed, no-BS guide to running strong, smart, and injury-resistant—for life.Training17 Apr 2026›
Sleep Better, Run Stronger: 2026 GuideUnlock peak performance with better rest. Discover 2026's ultimate sleep strategies for runners to enhance recovery and improve race times.Recovery16 Apr 2026›
Ultimate 8-Week 10K Training Plan for 2026 PRsCrush your next 10K in just eight weeks with science-backed workouts, race-day tactics, nutrition, gear tips, and downloadable calendars.Training16 Apr 2026›
Lower-Leg Pain in Runners: Causes, Treatment & RecoveryYour 2026 science-backed roadmap to diagnosing, treating and preventing lower-leg pain so you can log miles pain-free.Recovery16 Apr 2026›
12-Week Beginner Running Plan for 2026Start running in 12 weeks with our science-backed beginner plan, expert tips, and fueling advice. Perfect for new runners in 2026.Training14 Apr 2026›
The Ultimate 5K Training Plans for 2026Crush your next 5K with science-backed plans, fueling tips & race-day tactics built specifically for modern endurance athletes.Training14 Apr 2026›
High-Carb Fuel Mastery for Runners & Cyclists in 2026Discover the ultimate 2026 playbook for high-carb fueling—science-backed strategies, food lists, timing tactics, product picks, and pro tips for every endurance athlete.Fuel14 Apr 2026›
Intra-Run Fueling for Sensitive Stomachs: 2026 PlaybookStruggle with gels or drinks mid-run? Master the 2026 science of intra-run fueling for sensitive stomachs with gut-friendly strategies, products, and race-day tips.Fuel30 Mar 2026›
Ankle-Strengthening Exercises for Runners in 2026The 2026 science-backed playbook for pain-free, more powerful running ankles—complete with drills, gear, nutrition, and FAQs.Training30 Mar 2026›
How to Choose the Best Running Shoes in 2026: A Science-Backed Buyer’s GuideBuying shoes shouldn’t feel like rocket science. This guide distills lab data and 25,000 km of testing into practical steps so you can pick the right pair first time—whether you’re chasing PBs, running your first 5 km, or pounding out long runs at a heavier body weight.Gear19 Mar 2026›
Eliud Kipchoge’s Cape Town Debut: What It Means for RunnersEliud Kipchoge tackles his first African marathon in Cape Town—discover what it means for training, strategy, and nutrition.News19 Mar 2026›
What to Eat After Running vs Lifting: The Complete GuideLearn exactly how to refuel after a run or a strength session, the ideal carb-to-protein ratios, timing, recipes, and supplement tips—for faster recovery.Fuel19 Mar 2026›
Tuscan Diet Secrets of Olympic RunnersDiscover how elite runners at Tuscany Camp fuel with Mediterranean staples and learn to adapt their strategies for your own endurance goals.Fuel19 Mar 2026›
Newest first. Every guide and article answers its own questions at the end.
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