How To Fuel Guide: 3-6-8+ HOURS PROTOCOL FOR ALL TYPES OF SPORTS AND ACTIVITIES
BY STEVE BORN IMPORTANT NOTE: This step-by-step fueling protocol is ideal for any type of endurance activity (running, cycling, mountain biking, adventure racing, hiking, etc.) lasting from 3 hours to 10-ormore hours. It’s super easy to put together, it’s just as easy to follow, it doesn’t require that you carry a ton of stuff on your bike or body, it will save you time, and, best of all, it’s highly effective. There are two plans that have been put together, one for 4 hours and one for 8 hours. Regarding the latter, if you are going to be out there for more than 8 hours, you can simply “reboot” the 8-hour fueling plan over (and over) again to fit your time frame. Before you get to the fueling protocol, here is some very important and useful information... 5 Simple Ways to Improve Athletic Performance Now While there are numerous steps that you can (and should) take to optimize athletic performance, here are a couple of super easy ones. Start with these right away and you’ll experience noticeably rapid improvement in your endurance. 1) Stay properly hydrated all day long. With approximately 60% of your body being comprised of water, it goes without saying that it’s vitally important to maintain optimal hydration status all day long. Unfortunately, a lot of people—perhaps you?—live in a state of perpetual dehydration, and that negatively affects athletic performance and overall health. Starting now, gradually increase your fluid intake—primarily from pure, clean water—so that the total number of ounces you’re drinking on a daily basis is equal to 0.5 to 0.6 of your body weight in pounds (e.g., 180-lb athlete should consume 90 – 108 ounces of fluids daily, in addition to what is being consumed during exercise). During exercise, drink 16-26 ounces per hour, and up to 28 ounces per hour during hot weather.