Fuel Guides

The following guides outline strategies for training and competition. Keep in mind, fueling is highly individual. Use this info as a starting point to formulate your own customized plan.

How to Fuel

A strategic combination of water, electrolytes, and carbohydrates will support your overall strength and endurance.

*Body composition, sweat rate, weather, type of sport, training status, and intensity are unique factors that will vary your customized fueling plans.

Water

Water plays a critical role in training and competition by regulating body temperature and maintaining blood circulation. It supports nutrient transport and metabolic function, ensuring that muscles get the energy they need.

Electrolytes

Sodium helps maintain fluid balance, increases blood volume, and keeps muscles firing for aerobic and anaerobic activity. Potassium helps nerves fire, muscles contract, and maintains the sodium/potassium pump.

Carbohydrates

Muscle glycogen and blood glucose are the primary sources of energy for contracting muscles. An optimal dietary carbohydrate intake enhances recovery and optimizes glycogen stores for the next workout.

Strength Training

Hydrate with about 16-24oz of water with electrolytes to maximize blood volume before starting your workout.

Recommendation: 1 serving of DRGN SALT

Strength Training

Keep a water bottle handy and sip small amounts regularly to replace fluids lost through sweat. If the workout exceeds an hour, consider adding electrolytes to replenish minerals and maintain muscle function.

Strength Training

Rehydrate with water and electrolytes to restore fluid balance and speed up recovery. If applicable to your diet, consume a balanced meal with carbohydrates to replenish glycogen stores. Consume protein to aid in muscle repair and recovery.

Recommendation: 0.5-1 serving of DRGN SALT

Note: If your workout exceeded 1 hour and you consumed electrolytes intra-workout, then you have the option to skip this window because salt will likely also be included in your next meal.

Sports

Drink at least 16-32oz of water with electrolytes to start competition in a hydrated state. Eat a balanced meal containing carbohydrates for energy and moderate protein for muscle support, ensuring it's low in fat and fiber to avoid digestive issues.

Recommendation: 1 serving of DRGN SALT

Sports

Maintain hydration by drinking water with electrolytes when thirsty, especially in hot conditions or during high-intensity play. If the activity extends beyond an hour, include a carbohydrate source to sustain energy levels (fruit, honey, etc).

Sports

Immediately rehydrate with water and electrolytes to replace lost fluids and electrolytes from sweating. Consume a recovery meal rich in carbohydrates to restore energy reserves and include protein to repair and build muscle tissue. This will support recovery and prepare you for the next day's activities.

Recommendation: 0.5-1 serving of DRGN SALT

Note: If you consumed electrolytes throughout your practice or game, then you have the option to skip this window because salt will likely also be included in your next meal.

Half Marathon

Hydrate thoroughly with water and electrolytes to ensure your body's fluid levels are optimal. Carbohydrates should be increased in your meals to boost glycogen stores, setting a solid energy reserve for race day.

Recommendation: 1 serving of DRGN SALT

Half Marathon

Drink 16-32oz of water with electrolytes to maintain hydration without feeling too full. Consume a meal rich in carbohydrates with low fiber to sustain energy without causing stomach discomfort.

Recommendation: 1 serving of DRGN SALT

Half Marathon

Sip a small amount of water or an electrolyte solution to top off your hydration levels. A quick, easily digestible carb snack can provide a final energy boost (example: 1 running gel).

Half Marathon

Aim to consume water every 20 minutes (volume will vary depending on unique factors such as sweat rate) and use electrolytes to replace lost sodium and maintain muscle function.

Recommendation: 1 running gel, 0.5-1 serving of DRGN SALT

Note: Quantity and frequency of carbohydrates and electrolytes is highly individual. Test and track what works best for you during your long runs throughout your half marathon training.

Half Marathon

Aim to consume water every 20 minutes (volume will vary depending on unique factors such as sweat rate) and use electrolytes to replace lost sodium and maintain muscle function.

Recommendation: 1 running gel, 0.5-1 serving of DRGN SALT

Note: Quantity and frequency of carbohydrates and electrolytes is highly individual. Test and track what works best for you during your long runs throughout your half marathon training.

Marathon

Hydrate thoroughly with water and electrolytes to ensure your body's fluid levels are optimal. Carbohydrates should be increased in your meals to boost glycogen stores, setting a solid energy reserve for race day.

Recommendation: 1-2 servings of DRGN SALT

Marathon

Drink 16-32oz of water with electrolytes to maintain hydration without feeling too full. Consume a meal rich in carbohydrates with low fiber to sustain energy without causing stomach discomfort.

Recommendation: 1 serving of DRGN SALT

Marathon

Sip a small amount of water or an electrolyte solution to top off your hydration levels. A quick, easily digestible carb snack can provide a final energy boost (example: 1 running gel).

Marathon

Aim to consume water every 20 minutes (volume will vary depending on unique factors such as sweat rate) and use electrolytes to replace lost sodium and maintain muscle function.

Recommendation: 1 running gel, 0.5-1 serving of DRGN SALT

Note: Quantity and frequency of carbohydrates and electrolytes is highly individual. Test and track what works best for you during your long runs throughout your marathon training.

Race Plan (Example): Mile 4, Mile 8, Mile 12, Mile 17, Mile 21

Need a Fuel Guide for something else?

Reach out to nest@drgnsalt.com with the subject line 'Fuel Guide Request' and detail what you're looking for. We'll do our best to add it to this page.