How to Use Pulse Nutrition's Endurance Fuel to Maximise Performance and Recovery

February 19, 2025

Why Endurance Fuel Matters

Athletes push their bodies to the limit, requiring a precise balance of carbohydrates, electrolytes, and fluids to maintain peak performance. Without proper fueling, energy levels drop, dehydration increases, and recovery slows. Knowing how to use our Endurance Fuel effectively can make all the difference in training and competition.

The Key Components of Endurance Fuel

1. Carbohydrates: Your Primary Energy Source

Pulse Nutrition Endurance Fuel provides 20g of carbohydrates from Highly Branched Cyclic Dextrin (HBCD) per serving, ensuring a fast yet sustained energy release without causing digestive discomfort. The body stores glycogen in the muscles and liver, but these stores deplete after about 90 minutes of exercise. To maintain performance:

Pre-workout: Consume 30-60g of easily digestible carbohydrates 30-60 minutes before training.
- Alex's choice: 1 scoop of Endurance Fuel + 1 crumpet with honey.
During exercise: Aim for 30-90g of carbohydrates per hour to maintain performance levels.
- Alex's choice: 2 scoops of Endurance Fuel + 2 gels per hour (approx 80-90g of carbs).
Post-workout: Replenish glycogen stores with a 3:1 ratio of carbohydrates to protein within 30-60 minutes.
- Alex's choice: Protein Weetbix (6 x Weetbix, 1 scoop of protein powder, 300 ml of light milk, 1 banana, and frozen blueberries) paired with 1 scoop of Endurance Fuel to rehydrate.

2. Electrolytes: Preventing Dehydration and Cramps

Our Endurance Fuel is formulated with 500mg of sodium per serving along with a full electrolyte profile, including potassium, calcium, and magnesium, to regulate fluid balance, muscle contractions, and nerve function. Without adequate electrolytes, performance suffers due to dehydration and muscle fatigue.

Sweat Rate Testing: Weigh yourself before and after training to estimate fluid loss and adjust hydration accordingly (refer to our previous blog for further details).
Sodium Intake: Consume 500-1000mg of sodium per hour, depending on sweat rate and environmental conditions (1 - 2 scoops of Endurance Fuel).
Hydration Strategy: Drink small amounts consistently rather than waiting until thirst kicks in.

3. Betaine Nitrate: Enhancing Performance and Hydration

Each serving of Endurance Fuel contains 500mg of betaine nitrate, which has been shown to enhance blood flow, improve oxygen delivery, and support endurance performance. Betaine nitrate also aids in maintaining proper hydration levels by supporting cellular fluid balance.

4. Fluids: Keeping Hydration Levels Optimal

Dehydration can lead to a 2-3% drop in body weight, significantly impairing endurance performance. A good rule of thumb is:

Drink 500-1000ml of water in the hour leading up to training.
Consume 150-250ml of fluids every 15 minutes, mixing Pulse Nutrition Endurance Fuel for optimal hydration and performance.
Rehydrate post-workout by replacing 125-150% of lost fluids within 2-3 hours.

How to Implement Pulse Nutrition Endurance Fuel in Training & Racing

Training Days

Use training sessions to test different serving sizes of Endurance Fuel to find what works best for you.
Gradually increase carb intake during long runs/rides/workouts to train your gut to absorb fuel efficiently.
Track hydration needs based on weather conditions and sweat rate.

Race Day Strategy

Carb Load 48 Hours Before: Increase carbohydrate intake leading up to race day to maximise glycogen stores.
Stick to a Fueling Plan: Don’t experiment with new nutrition on race day.
Stay Ahead of Hydration: Begin fueling within the first 20-30 minutes of the race and maintain a steady intake.

Final Thoughts

Pulse Nutrition's Endurance Fuel isn’t just about energy during exercise—it plays a vital role in hydration, recovery, and overall performance. By strategically using its balanced mix of carbohydrates, electrolytes, and nitrates, you can maintain energy and hydration levels, avoid bonking, and recover faster for your next session.

Try our Endurance Fuel for your next session!

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