The Research

Built on Science.
Not Guesswork.

Every target FuelForm generates — carbs, sodium, fluids, timing — is derived from peer-reviewed sports science research, not online forums or trial and error.

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Carbohydrate Oxidation

Jeukendrup et al. — Carbohydrate Intake During Exercise

Asker Jeukendrup's research established that multiple transportable carbohydrates (glucose + fructose) can sustain oxidation rates up to 90–120 g/hr during prolonged exercise — roughly double single-source limits. FuelForm's carbohydrate targets are calibrated from this work, adjusting for intensity, duration, and athlete weight.

Jeukendrup, A.E. (2010). Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Current Opinion in Clinical Nutrition & Metabolic Care, 13(4), 452–457.
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Hydration Guidelines

ACSM — Position Stand on Exercise and Fluid Replacement

The American College of Sports Medicine guidelines define individualized hydration strategies based on sweat rate, sodium losses, and environmental conditions. FuelForm uses ACSM's fluid replacement framework — drink to thirst, target 400–800 ml/hr in most conditions, and account for sweat rate when conditions are extreme.

Sawka, M.N., et al. (2007). American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377–390.
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Sports Nutrition Consensus

IOC Consensus Statement on Sports Nutrition

The International Olympic Committee's consensus panel synthesized evidence across macro and micronutrients for elite sport. FuelForm's sodium, carbohydrate, and overall fueling philosophy aligns with the IOC's evidence-based approach to race-day nutrition and recovery — including periodized fueling strategies for different training and competition phases.

Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.
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Sodium & Endurance

Burke et al. — Sodium and Fluid Strategies for Endurance Athletes

Louise Burke and colleagues documented that sodium supplementation during prolonged exercise (>2 hrs) reduces hyponatremia risk, maintains plasma osmolality, and supports fluid retention. FuelForm's sodium targets — typically 300–900 mg/hr depending on sweat rate and conditions — draw directly from this work and are adjusted for self-reported sweat saltiness.

Burke, L.M., & Hawley, J.A. (2002). Effects of short-term fat adaptation on metabolism and performance of prolonged exercise. Medicine & Science in Sports & Exercise, 34(9), 1492–1498. See also: Maughan, R.J. & Burke, L.M. (2012). Practical nutritional recommendations for the athlete. Nestlé Nutrition Institute Workshop Series, Vol. 69.
How we apply it

From Research
to Your Plan.

Here's how each research stream maps to the numbers FuelForm outputs for your specific race.

Carbohydrate targets

Derived from Jeukendrup's dual-transporter model and scaled by body weight, event duration, and intensity (easy: 30–45 g/hr → race pace: 70–90 g/hr).

Sodium targets

Based on ACSM and Burke data: 300 mg/hr baseline, scaling up to 900 mg/hr for salty sweaters and hot/humid conditions.

Fluid targets

Calculated from ACSM's individualized hydration model: estimated sweat rate × 70–80% replacement, capped to gastric emptying limits.

Pre-race loading

Carb-loading timelines use IOC consensus data on glycogen synthesis rates (8–12 g/kg body weight over 24–48 hrs before key events).

Try it yourself

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