Confluence Running · Nutrition education
See where the guidance comes from and how we separate label facts, research, and product claims.
Evidence → explanation → your plan
During prolonged exercise, carbohydrate intake helps maintain blood glucose and carbohydrate use. Gels, chews, maple syrup, and drink mixes are delivery formats. The serving and tolerated intake matter more than the format alone.
Read the evidence ↗Fueling tolerance depends on amount, concentration, texture, effort, and conditions. Practice the race combination repeatedly. A study showing benefit from a gut-training protocol does not establish a guaranteed result for every athlete.
Read the evidence ↗| Source type | What it establishes | What it does not establish |
|---|---|---|
| Consensus statements and independent sport-nutrition guidance | General nutrition ranges, applications, and known limitations. | One exact plan for every athlete. |
| Controlled studies | Findings in the tested population and protocol. | A guaranteed response in another athlete or product. |
| Current brand labels | Ingredients and amounts for the stated serving. | Independent proof of performance or superiority. |
| Testimonials and marketing | Personal experience or a brand claim. | A causal performance benefit. |
The duration-based framework comes from sport-nutrition guidance. The 2026 carbohydrate review discusses higher intakes for selected trained athletes, along with evidence gaps. We keep those findings separate from beginner plans. Ketone supplements remain an optional area with emerging evidence.
These pages cover general education for healthy adults. Youth athletes, athletes with persistent symptoms, and people with medical nutrition needs need an individual plan. Avoid transferring adult caffeine or loading routines into school-sport recommendations.
Evidence and labels checked November 5, 2026. Recheck sources when guidance changes and serving labels when products change. Stock status belongs on live product pages. The directory covers active nutrition listings reviewed for this build, including items temporarily sold out.
Source: ISSN position stand: nutrient timing, 2017
Source: Burke and colleagues. Fuel availability for training and competition, 2018
Worked menus and stepwise rehearsal examples are practical applications. They are not clinical trials or universally validated progressions. Teaching resources use fictional cases.
