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Running, long runs, half, marathon, trail.
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Road, gravel, long rides and carb strategies.
ExploreTriathlon
Three-leg strategy: swim, bike, run.
ExploreHydration
Water, sodium, electrolytes, isotonic drinks.
ExploreRecovery
Reload, repair, rehydrate after the effort.
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Gels, bars, chews, drinks, caffeine.
ExplorePopular guides
How to fuel a half-marathon
A practical guide to know what to test before your half-marathon and avoid improvising on race day.
Read the guideHow many gels for a marathon?
The right amount mostly depends on your finish time, your carbs-per-hour target and your digestive tolerance.
Read the guideMarathon nutrition: before, during, after
The marathon needs a progressive strategy: gut training, regular fueling and structured recovery.
Read the guideHow to avoid GI issues during a race
GI issues are common in endurance. The key is to test your strategy progressively before race day.
Read the guideRunning hydration: water, sodium and electrolytes
Hydration isn't just drinking more: duration, heat and your sweat rate all matter.
Read the guideEnergy gel or energy drink: which one to pick?
The right format depends on when you use it, your digestion and the carb dose you're aiming for.
Read the guideFind your starting point
Your nutrition protocol, tailored to your training
Fuelnode analyses your sport, training load, goal, digestive tolerance and preferences to generate a personalised protocol.
All guides
How to fuel a half-marathon
A practical guide to know what to test before your half-marathon and avoid improvising on race day.
Read the guideHow many gels for a marathon?
The right amount mostly depends on your finish time, your carbs-per-hour target and your digestive tolerance.
Read the guideWhat to eat before a long run?
A solid pre-long-run intake can improve your comfort, your energy and your ability to test your in-run nutrition.
Read the guideMarathon nutrition: before, during, after
The marathon needs a progressive strategy: gut training, regular fueling and structured recovery.
Read the guideHow to avoid GI issues during a race
GI issues are common in endurance. The key is to test your strategy progressively before race day.
Read the guideHow many carbs per hour when running?
Your carb target depends on the duration, the type of race and what your gut can tolerate.
Read the guideRunning hydration: water, sodium and electrolytes
Hydration isn't just drinking more: duration, heat and your sweat rate all matter.
Read the guideEnergy gel or energy drink: which one to pick?
The right format depends on when you use it, your digestion and the carb dose you're aiming for.
Read the guideWhat to take after a hard session?
Recovery starts with reloading, repairing and rehydrating based on intensity and how close your next session is.
Read the guideCaffeine and performance: when to use it?
Caffeine can help, but it must match your tolerance, your timing and your goal.
Read the guideCycling nutrition: how many carbs per hour?
Cyclists often tolerate more carbs per hour than runners, but it has to be built up gradually.
Read the guideIsotonic drink: what is it for?
An isotonic drink can combine hydration, electrolytes and carbs depending on the formulation and context.
Read the guideHow to test your nutrition before a race
Race nutrition is tested in training, especially on long sessions and workouts close to race conditions.
Read the guideWhy do I cramp during races?
Cramps aren't always just about sodium, but hydration and preparation can play a role.
Read the guideHitting the wall in the marathon: nutrition and prevention
The famous wall is multifactorial, but a well-tuned carb strategy can reduce the risk of an energy crash.
Read the guideRecovery after running: what to eat and drink
Recovery depends on the intensity of the session, the next session you have planned and your daily intake.
Read the guideTrail nutrition: managing sweet, savoury and hydration
Trail running often needs more variety, more gut management and a more flexible hydration strategy.
Read the guideRace-week nutrition plan
Race week isn't the time to improvise. The goal is to simplify, stabilise and show up ready.
Read the guideEndurance drinks in Paris: hydrating well in training
A practical guide to choosing and using your endurance drinks in Paris and Île-de-France, based on duration, city heat and your routes.
Read the guideRoad cycling nutrition: preparing for a sportive
Concrete fuelling timelines for training rides and sportive race day: what to take, when, and in what amounts.
Read the guideGravel nutrition: fuelling a self-supported race
Gravel demands self-sufficiency: a precise carrying plan, solids early, liquids late, and sodium throughout.
Read the guideMTB nutrition: fuelling a cross-country race
In a very intense 1.5-2h XC race, technical terrain leaves few windows to eat: the strategy is won before the start and at the bottle.
Read the guideHybrid bike nutrition: eating well on long leisure rides
At moderate intensity, hybrid riding allows simple, enjoyable nutrition: real food, proper stops, steady hydration.
Read the guideTrail race fuelling: your race-day plan
From the day before to the finish line: an executable fuelling plan for a 30-50 km trail race, aid stations included.
Read the guideTriathlon nutrition: managing the three legs and transitions
A complete guide to coordinate your fueling between the swim, bike and run without overloading your stomach.
Read the guideEnergy bars and chews: when and how to use them
A practical guide to solid and semi-solid endurance fuel: digestibility, timing and product choice.
Read the guideEssentials at a glance
Preparing for a race?
Find out what to test before race day to avoid improvising.