We explore how to fuel endurance activities effectively, covering carbohydrate strategies, timing, and practical considerations for different event lengths. We also discuss how protein intake and body composition influence performance and weight?loss goals.

Topics include:
– How to determine carbohydrate needs for workouts lasting over an hour.
– Simple tactics like carb rinsing and carb loading for longer races.
– Guidelines for protein intake and balancing fueling with a calorie deficit.