Science-backed sports nutrition education, practical athlete guides, expert advice and real conversations from the Fuel Lab team.
From the blog
Want to delay fatigue and finish stronger? Carb loading is one of the most proven nutrition strategies in endurance sport. Here's exactly how to do it properly — from daily carb targets to the best foods for South African athletes preparing for Comrades, Two Oceans, or Ironman.
Think you know everything about running a marathon? Whether you're a first-timer or a seasoned runner, there's always room to sharpen your strategy. Here's the practical guide to training, nutrition, and recovery that actually works.
Riding the 109km Cape Town Cycle Tour? This complete race week and race day nutrition guide covers carbohydrate loading, hydration, caffeine timing, and exactly how many carbs per hour you need to fuel a strong finish — whether you're targeting sub-3, sub-4 or sub-5.
Running your first half marathon? Learn exactly what to eat, how many carbs per hour to aim for, and how to fuel your 21K with confidence. Beginner-friendly half marathon nutrition guide by Fuel Lab.
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