Andy Blow, sports scientist and founder of Precision Fuel & Hydration, breaks down the three key nutritional levers every endurance athlete needs to understand: carbohydrates, fluid, and sodium. In Let's Get Tactical #3, Andy explains how these factors influence performance, how much of each you need depending on race duration and conditions, and why it’s so important to train your gut and practice your strategy before race day.
You'll learn:
- 0:00 – Andy Blow: Fueling and Hydration For Your Next Race
- 0:33 – The 3 Levers of Nutrition for Endurance Sports
- 0:58 – The 3 Acute Costs of Endurance Exercise
- 1:34 – Why Carbs Are King
- 2:27 – How Much Carbohydrate Do You Need?
- 3:21 – How Much Should You Drink to Stay Hydrated?
- 5:01 – Fuel Intake (Ounces per Hour)
- 5:20 – The Important Role of Sodium
- 6:23 – Sodium per Liter to Take and High Concentrations to Use
- 7:04 – Precision Fuel & Hydration Planner
Tools & Links
Precision Fuel & HydrationFuel & Hydration Planner
Sweat Test Services
