Moor Endurance Fuelling Guide

When it comes to nutrition, fuelling and hydration, unfortunately there is not a one size fits all answer. These nutritional needs can depend on your body, training intensity and duration, and the environment you are in. But below are some useful guidelines and tips on how to use our products for the best results.

Carbohydrates

One of carbohydrates main functions is to provide energy for contracting muscles. A pretty essential part of any exercise! The storage form of carbohydrate, glycogen, is found in the muscles and the liver. Your body can store about 500 grams (again, dependent on the individual) which can keep you going for 90-120 minutes at moderate to high intensity. As these reserves begin to deplete, your ability to exercise will deteriorate.

While some elite endurance athletes can absorb up to 90g of carbs per hour, for most people 40–60g per hour is a solid target.

Moor products use maltodextrin as our preferred carbohydrate for a number of reasons which you can read about here. 

Hydration, Sodium and other electrolytes

Hydration is determined by the balance between water intake and water loss. Even small levels of dehydration can significantly reduce performance. Many studies report that dehydration beyond  2-4% of body weight can have negative effects on performance.

Sweat rates vary widely among individuals, as does the sweat composition. The average athlete loses about 1000mg of sodium per litre of sweat and 200mg of sodium (this is the same ratio in our drink mix). But some athletes can lose significantly more!

Moor hydration principles 

• Sodium is key: While all electrolytes are important, sodium is key. Potassium, magnesium and calcium are also important, but much less is lost through sweat compared to sodium.

• More electrolytes is not always better, and the balance of electrolytes is important Many electrolytes share the same digestive pathway. Too much of one electrolyte can block the absorption of another one. Ratios such as the Calcium to Magnesium ratio and sodium to potassium ratios matter. 

• Osmolarity is important. Hypotonic solutions are the best for rapid hydration: When mixed with 500ml of water, our solution is hypotonic. This is optimal for gastric emptying and intestinal absorption — fluid moves into the body faster than with an isotonic or hypertonic solution. 

• Sugar Free solutions are not optimal for hydration: Glucose facilitates the absorption of sodium (and hence water) on a 1:1 molar basis in the small intestine.

Effective hydration isn’t about adding more ingredients—it’s about delivering the right balance, at the right concentration, for optimal absorption and performance.

How to use our products to achieve your fuelling goals

Fuelling needs can depend on your body, training intensity and duration, and the environment you are in. But below are a few suggestions of ways to achieve your fuelling goals to match your training intensity and duration.

Exercise 45-60 minutes:
Carbs are not generally needed as you can use your body’s reserves. You may like to maintain hydration levels by sipping on our electrolyte hydration mix.

1-2 hrs:
25-50g carbs/500mg sodium per hour depending on intensity, conditions and personal requirements.

2-3hrs +:
50-60+g carbs/500-1000mg sodium per hour depending on intensity, conditions and personal requirements. 

Table 1: Nutrition breakdown by product

Table 2: Fueling guide by time exercising

Tips

• Don’t wait too long to take your first gel. If you are going to exercise for longer than an hour, take a gel just before you start or 30 minutes into the session. Then continue taking on carbs at regular intervals.

• Thirst is a lagging indicator—by the time you feel thirsty, you may already be dehydrated.

• Train your gut: practice your race day fuelling in training.

• Don’t try a different brand or product on race day. This can end badly!

• If gels have caused you stomach issues in the past, try using gels that have low or no fructose or caffeine.

• Post exercise recovery is important. The first hour after exercise is a key window when your body is best able to replenish muscle glycogen.

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