PRs Start Here: Optimize Endurance & Hydration with the Right Fuel
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Proper fuel can mean the difference between finishing your workout with the energy to push further—or feeling so wiped by the end (and the beginning… and the middle) that you wonder why you showed up in the first place.
As a registered dietitian who has worked with everyone from elite athletes to weekend warriors, I’ve seen a common theme: while most endurance athletes recognize the importance of protein for recovery, far too many overlook the critical role of intra-workout fueling. Without adequate hydration, electrolyte replenishment, and carbohydrate intake, performance suffers—and so does recovery.
So when it comes to optimizing endurance and hydration for the long haul…what’s your fueling strategy?
If you don’t really have one, or your current sports drink leaves you with energy crashes and gut issues, you’re in the right place. Let’s cover the key dos and don’ts of performance fueling, who benefits most from performance hydration formulas, and my favorite product on the market right now.
Spoiler alert: It’s Momentous Fuel.
Fueling for Performance: Dos and Don’ts
DO:
Fuel for workouts lasting 60+ minutes. Water alone isn’t enough. During longer sessions, proper fueling is critical to maintain performance and delay fatigue.
Use the right ratio of carbohydrates and sodium. A combination like 28g of carbohydrates + 300mg of sodium provides solid baseline support for 60-minute efforts.
Adjust your intake based on workout demands. If you’re training for a marathon or an ultra, one scoop won’t cut it; so scale your intake to match both carbohydrate and electrolyte needs per hour.
Be kind to your gut. Look for formulas with multiple transportable carbohydrates (glucose + fructose). This approach limits GI discomfort and improves absorption—especially important during longer, more intense workouts.
DON’T:
Under-fuel. Low carbohydrate availability and electrolyte depletion impair endurance, strength, and recovery. Dehydration and imbalances can also cause cramps, weakness, and extreme fatigue.
Overdo it. High-sodium hydration products are designed for active individuals to replace the sodium lost in sweat. If you’re not exercising, excess sodium can pose risks like elevated blood pressure, kidney stress, and water retention.
Chug it all at once. Hydration and carbohydrate formulas aren’t pre-workout shots. Sip consistently during your session to support sustained energy and hydration as you go along your workouts.
Who Really Needs Performance Fuel?
Hydration and nutrition matter for every active individual, even on rest days. But performance hydration formulas are specifically designed for:
Workouts lasting over 60 minutes
Endurance training (running, cycling, triathlons, swimming, rowing)
Team sports and long gym sessions
These efforts demand sustained energy and electrolyte replenishment, especially sodium, the primary electrolyte lost through sweat.
Important: If you’re not sweating it out, these products aren’t the right fit for you. High-sodium drinks shouldn’t be consumed casually or outside of training.
Meet Momentous Fuel: The Optimal Endurance Hydration Formula
Momentous Fuel is a scientifically designed blend of carbohydrates and electrolytes that supports sustained energy, optimal hydration, and endurance performance without the sugar spikes and gut issues common with conventional sports drinks. It's now available in special edition 10-travel packs in our new flavors, Passion Orange Guava (POG) and Mango.
Why Choose Momentous Fuel?
1. Backed by science:
Fuel is formulated with performance and physiology in mind. Powered by Isomaltulose (Palatinose®): a carbohydrate for sustained energy with less risk of sugar crashes.
Optimized for absorption:
A 3:1 glucose-to-fructose ratio enhances carbohydrate and fluid uptake using separate intestinal transporters.
Gentle on the gut:
Multi-carb fueling reduces GI distress common with single-source sugar drinks.
Improves hydration:
The carb blend increases fluid absorption in moderately hypertonic solutions—keeping you hydrated when it matters most.
Certified clean:
NSF Certified for Sport® means what’s on the label is what’s in the product—tested for purity and banned substances.
Actually tastes good:
Our Strawberry Lime flavor is light and refreshing, and new POG and Mango have light, clean flavor profiles that may be our best tasting options yet.
What’s in Momentous Fuel?
Designed to deliver everything you need and nothing you don’t—each serving is carefully formulated with clean, high-quality ingredients to support optimal performance without unnecessary additives or fillers. We believe in radical transparency and a diligent commitment to clean, high-quality formulations that we call The Momentous Standard. That means:
No proprietary blends
No artificial flavors, colors, or sweeteners
No hidden ingredients
You know exactly what you’re putting into your body—because we list every ingredient, with amounts, right on the label.
| Ingredient | Function |
|---|---|
| Isomaltulose (Palatinose®) | Low-GI carb for steady energy |
| Fructose | Enhances fluid uptake; quick energy source |
| Sodium | Crucial for hydration and muscle contraction |
| Magnesium Citrate | Supports muscle function and electrolyte balance |
| Potassium Chloride | Helps regulate fluid and nerve signaling |
| Zinc Citrate | Supports gut barrier integrity and hydration |
| Citric Acid | Adds flavor and stability |
| Natural Flavors | Clean, refreshing taste |
| Silica | Prevents clumping |
| Vegetable Powder | Natural color |
| Reb A (Stevia) | Plant-based sweetness |
The truth? Most commercial sports drinks are overloaded with sugar, unbalanced in electrolytes, and don’t prioritize gut comfort or fluid absorption. Momentous Fuel does.
When you’re chasing PRs, every rep, run, and recovery window matters. Don’t let poor fueling hold you back.
Train smarter. Hydrate better. Go longer.
Fuel your performance with Momentous Fuel.
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Tyler Roof, MS, RD
Tyler is a performance dietitian with experience in nutrition research and collegiate athletics, providing her with a comprehensive understanding of the unique challenges faced by athletes. She is passionate about empowering all athletes to reach their full potential through evidenced-based nutrition practices and sustainable, personalized guidance.
