Sweat rate is a critical piece of information for athletes, and it is actually fairly easy to figure out. But this relatively simple data point can have a major impact on your performance. Studies have shown as little as a 0.5% loss of body water can cause increased strain on the heart, and as little as 2-3% of total body weight can cause declines in performance.

Every athlete and body is unique, so this isn’t going to be a clear cut answer. Every athlete has their own individual needs based on training type and duration, as well as body size and composition. We break down a step-by-step guide to help calculate the number of calories we generally recommend most athletes target each hour of activity.

Sugar. This sweet and energy-rich substance (C12H22O11) has been used and treasured by humans for thousands of years. It is one of the world’s oldest documented commodities. It's also one of the most utilized ingredients in the world, and is responsible for bringing sweetness to our lives in the form of baked goods, chocolate, ice cream, and so much more. So why have these once highly valued granular bits of sweetness suddenly found their way into our health-conscious crosshairs?

No matter how much (or little) you know about nutrition, everyone knows protein is an important part of performance, recovery, and overall health! It is recommended that average adults get a minimum of 0.8 grams of protein per kilogram of body weight per day (or 0.36 grams per pound of body weight).1 This works out to be about 45 grams for a 125 pound adult and up to 73 grams for a 200 pound adult

Athletes and active people have higher protein needs but often fall short of these targets which can lead to performance declines and can even impact your overall health. We break down 8 telltale signs that you need to increase your daily protein intake, plus, tips for finding good protein sources.

Despite what some folks in the endurance world may try to tell you, science has proven time and time again that carbohydrate is the body’s preferred source of energy. Sure the body can operate solely off of fat and ketone bodies (when you force your body into an metabolic adaptation called "ketosis"), but it will probably feel like you're fighting an uphill battle. 

Caffeine is one of the most commonly used drugs in the world with millions (probably billions) of people around the world drinking coffee, tea, soft drinks, energy drinks, and taking various caffeine containing supplements on a daily basis. Why do we love caffeine so much? Whether its the morning cup of Joe or the afternoon energy drink to get over the 3:00 slump, we are obsessed (or should I say addicted) to caffeine! It gets us going, keeps us awake, makes us feel good, and helps us swim/bike/run/paddle/lift/climb faster, further, and heavier than without it!

When it comes to protein, most people think about weight training, big muscles and "bulking-up". Do endurance athletes need protein DURING training and racing? The answer is maybe... Let's take a closer look at the ins and outs of protein for endurance athletes during training and racing. 

We know that no two athletes are the same - both when it comes to their nutritional needs and how they create their perfect nutrition solution.No matter the method, our goal is for you to have your own custom blend that tastes the way YOU want and fuels you all day long without a single gel, bar, or salt pill.

This is my world. I get to come up with new ideas on how to solve issues for endurance athletes. I did this after a 15-year banking career. Yes, I am lucky to do what I do.

Vegan Blend Protein is available as an alternative to our standard whey protein isolate. The plant-based protein blend is a complete protein blend consisting of 50% organic brown rice protein and 50% faba (aka "fava") bean protein. The Vegan Protein blend is rich in vitamins and minerals like potassium, magnesium, and b-complex vitamins. Selecting the Vegan Protein Alternative for your Custom Mix will increase the osmolality of your blend slightly due to the higher nutrient content

Low blood sugar is never fun. Not only will it cause you to hit a wall during exercise, but it can also make you feel like you literally hit a wall - blurred vision, lightheadedness, nausea, the general feeling that you might suddenly pass out are just some of the symptoms of low blood sugar, also known as “hypoglycemia.“