2THRV sports nutrition science, stone-step consumption

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the library

science, fueling, ingredients, endurance, and the stuff that actually matters if you care what goes in your body.

20 articles

science & ingredients

ingredient breakdowns, formula comparisons, label-reading, and the science behind what actually goes into endurance fuel.

Energy Gel Osmolality and Concentration: What Your Gut Actually Experiences

A plain-language explanation of the chemistry athletes encounter after a concentrated gel meets water and other fuel in...

RED-S in Endurance Sport: Signs of Low Energy Availability Athletes Should Not Ignore

A health-first guide to chronic underfueling in male and female endurance athletes, based on the IOC RED-S framework.

Protein for Endurance Athletes: Daily Needs, Timing and Recovery

A practical protein guide for runners, cyclists and triathletes that keeps carbohydrate in its proper performance role.

Muscle Cramps During Exercise: Electrolytes, Dehydration or Fatigue?

An evidence-led look at the cramp debate and why a personalised prevention plan beats “just take more salt.”

Exercise-Associated Hyponatremia: Why More Water Is Not Always Safer

A safety-focused explanation of low blood sodium during endurance exercise and why drinking beyond need can be dangerous.

Muscle Glycogen Explained: The Fuel Behind Endurance Performance

A clear explanation of stored carbohydrate, why it is limited and how it connects to pace, long-session fueling...

18 articles

fueling

practical fueling advice for training and racing, carbs, hydration, gut training, timing, and how to fuel without wrecking your stomach.

Nausea While Running: Common Causes and Fueling Fixes

A systematic way to investigate exercise nausea without assuming every stomach problem is caused by gels.

Low-FODMAP Race Week: Reduce Gut Risk Without Underfueling

A cautious, short-term race-week strategy for athletes with recurring gastrointestinal symptoms—not a permanent restriction plan.

How to Fuel Back-to-Back Workouts and Double Training Days

How to use the short recovery window between sessions without turning it into one enormous meal.

Fasted Running: Benefits, Limits and When Not to Do It

A balanced guide to low-intensity fasted training, performance trade-offs and the difference between a tactic and chronic underfueling.

Bonking in Running and Cycling: What It Feels Like and How to Prevent It

The physiology and practical prevention of the sudden pace collapse endurance athletes call bonking.

How to Train Your Gut for Race-Day Fueling

A progressive four-week approach to practising carbohydrate, fluid and race intensity together.

14 articles

race guides

practical fueling advice for training and racing, carbs, hydration, gut training, timing, and how to fuel without wrecking your stomach.

Adventure Race Nutrition: A Plan for Long, Unpredictable Days

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the library

science & ingredients

fueling

race guides