Confluence Running · Nutrition education
Build your plan around the work ahead. Learn what your products provide, choose a practiced fueling schedule, and keep carbohydrate, fluid, sodium, and caffeine totals separate.
CarbohydrateGels & jellies
Fuel in your bottleCarbohydrate drinks
Fluid & sodiumElectrolyte products
After your sessionRecovery nutrition
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 ↗Fluid replaces water losses. Sodium contributes to electrolyte replacement. Drinking more than you need risks low blood sodium, even when you take salt. Your plan needs individual fluid decisions, not a universal tablet schedule.
Read the evidence ↗Protein foods and supplements contribute amino acids for recovery. Total meals, adequate energy, and the protein amount in the serving matter. A recovery product adds convenience rather than replacing your entire diet.
Read the evidence ↗Caffeine has established performance uses in selected adult settings. Ketone supplements have emerging or mixed support. Neither replaces carbohydrate or guarantees a faster race. Read the evidence for the ingredient and the exact use.
Read the evidence ↗Easy days, intervals, long runs, swim sessions, rides, strength, and bricks.
Read the guide →Mile & track racesFuel the training, warm-up, waiting time, and recovery.
Read the guide →5K & cross countryKeep a short race simple. Prepare for the whole meet day.
Read the guide →10KChoose your plan by expected finish time.
Read the guide →Half marathonTurn an hourly target into a carry plan.
Read the guide →MarathonPractice your breakfast, fuel intervals, fluid access, and backup.
Read the guide →Ultras & trailBuild a flexible plan for long hours, terrain, and aid stations.
Read the guide →TriathlonSprint, Olympic, half-distance, and full-distance plans by leg.
Read the guide →| Your session | Carbohydrate during exercise | How to apply it |
|---|---|---|
| Under 45 minutes | Usually unnecessary | Arrive fed. Cover warm-up and waiting time with normal meals or a familiar snack. |
| Hard effort lasting 45–75 minutes | Small amounts, including a carbohydrate mouth rinse | Optional support for a sustained hard effort. An entire gel schedule is unnecessary. |
| About 1–2.5 hours | 30–60 g per hour | Start with a tolerated amount. Count drinks, gels, chews, and food together. |
| Longer than 2.5–3 hours | Build toward 60–90 g per hour when appropriate | Use mixed carbohydrate sources at higher rates and practice. A new athlete should not jump straight to 90 g per hour. |
These duration bands overlap. Effort, prior meals, gut tolerance, and your training change the best choice. A 50-minute 10K and a 90-minute 10K need different strategies.
A linked directory of 62 active listings, grouped by their role.
Read the guide →Fueling basicsRead labels, count servings, and combine products.
Read the guide →Hydration & electrolytesUse thirst, training observations, and label-based sodium totals.
Read the guide →Gut trainingPractice amounts, packaging, textures, and race conditions.
Read the guide →Recovery & daily mealsRefuel, include protein, and keep regular meals central.
Read the guide →Caffeine & ketonesSeparate established uses from emerging evidence.
Read the guide →Race week & breakfastPrepare meals, loading, travel, and an early start.
Read the guide →Your race-plan worksheetRecord timing, products, amounts, aid stations, and a backup.
Read the guide →Use one of the plans below as a training rehearsal. Adjust the amount, texture, timing, and carrying system until the plan works for you.
Easy days, quality sessions, long outings, and recovery between workouts.
Read the guide →Classes & workshopsFour teaching modules with case discussions and product-label activities.
Open learning resources →Read the updated article and follow its sources and practical guidance.
Staff nutrition overview: food, fuel, recovery, and supplement evidenceRead the updated article and follow its sources and practical guidance.
Nutrition Basics: coursework applicationsRead the updated article and follow its sources and practical guidance.
Salis: product role and limits of the evidenceRead the updated article and follow its sources and practical guidance.
Triathlon training: practical fueling linksRead the updated article and follow its sources and practical guidance.
