Proper fueling is essential for all athletes, especially endurance athletes, who take part in intense exercise lasting several hours.

To fuel means to ingest the correct amount of carbohydrates and electrolytes per hour.

The Nduranz Carbohydrate Ratio provides the correct combination of carbohydrates in the optimal ratio for most efficient absorption of energy.

The Nduranz Electrolyte Mix matches the minerals lost in sweat during exercise, providing the body only what it needs and nothing more*!

*Excess minerals, especially magnesium, are known to cause gastrointestinal issues.

Preserve your glycogen stores

Preserve Glycogen Stores

During intense exercise, our bodies deplete our glycogen stores in 90 to 150 minutes. Once we run out, our body is unable to continue and we experience the so-called crash.

After exercise, we must replenish our glycogen stores to prepare our body for the next exercise (see: recovery).

To keep our glycogen stores available during exercise, we must properly fuel. 

To keep our glycogen stores from depleting, we recommend ingestion of 45-90 grams of carbohydrates per hour of exercise, depending on the intensity of the exercise.

To determine the amount needed, use our fueling calculator.



Proper hydration is essential for pretty much all body functions, which naturally includes proper performance during exercise (see: hydration guide).

This is why hydration is one of the essential elements of fueling (and recovery), as we need minerals (electrolytes) to keep our system up and running.

Since electrolytes are all about balance, we recommend ingesting only the minerals we actually lose* during exercise.

*Many sports and recovery drinks overdo certain minerals (especially magnesium), which can disturb our electrolyte balance and lead to digestive issues.

Nduranz Nrgy Unit

Nduranz Nrgy Unit

Nrgy Units simplify your fueling by allowing you to easily calculate and keep track of how many calories (carbohydrates) you ingest during exercise.

Check out our detailed guides on how to use the Nrgy Unit system.

Use our Fueling Calculator to determine how many Nrgy Units per hour you need.

And download our Fueling Directions 


Download our 37-page e-book and get a tangible training system with a nutrition system anyone can follow. It will show you step-by-step actions you need to take to bring your performance to the next level. Train smarter.

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