Stop guessing your fueling. Stop underperforming.
Athletic Living is the performance system built for endurance athletes who want clarity, structure, and results — without turning their life into a lab experiment.
This is not another fitness app. This is decision-making removed from your training.
Plans built on your training load, intensity, and duration — not generic averages.
Adapted to your sweat rate, sodium loss, and environmental conditions.
What to eat, what to drink, and when. Delivered on a timeline you can execute.
No spreadsheets. No confusion. Just a plan you'll actually follow.
No bro-science. No overcomplication. Just evidence, translated into systems that work in the real world.
Endurance nutrition protocols grounded in peer-reviewed physiology.
Complex science translated into clear, executable actions.
Designed for training on roads and trails — not for lab conditions.
Now backed by certified expertise.
Translating complex physiology into usable strategies for performance.
If you've ever experienced any of these, you're the target.
Guessing your fueling. Copying what works for someone else. Bonking. Cramping. Wondering why.
A clear plan every session. Confidence at the start line. Energy when it matters. Recovery that compounds.
You execute like someone who actually knows what they're doing — because now you do.
Six honest questions about how you fuel and train. At the end, we'll tell you exactly what's holding you back — and hand you the app that fixes it.
Your result
Open Athletic LivingEverything you need to know about fueling, hydration, and how Athletic Living works.
For sessions over 90 minutes, evidence-based guidelines (ACSM, IOC) recommend 30-60 g/h of carbohydrate for events up to 2.5 hours, and up to 90 g/h for events beyond 2.5-3 hours, using multiple-transportable carb sources (glucose + fructose, roughly 1:0.8 ratio) to maximize gut absorption. Under 60-75 minutes at moderate intensity, carb intake usually isn’t necessary.
Gut training is the progressive practice of absorbing increasing amounts of carbohydrate during exercise, mirroring your actual race-day fueling strategy in training. It improves gastrointestinal tolerance and carb oxidation efficiency, lowering the risk of GI distress on race day. It should be built in the weeks before the event, not tested for the first time at the start line.
The most common causes are: carb concentration too high without gut training, too much fiber/fat/protein pre-race, dehydration reducing gut blood flow, or exercise intensity too high for proper digestion. The fix is never to stop fueling — it’s correcting the timing, concentration, and source of your carbs.
Glucose and fructose use different intestinal transporters (SGLT1 and GLUT5): taking them together increases total carb absorption rate compared to glucose alone, allowing higher intake (up to 90 g/h) without added GI distress. That’s why "multiple transportable carb" gels outperform maltodextrin-only gels for long, intense efforts.
There’s no universal number — it depends on your individual sweat rate (ranging from 0.5 to over 2 L/h), temperature, intensity, and heat acclimation. The correct approach is drinking to thirst for moderate efforts, or calculating your specific sweat rate (pre/post-exercise weight) for long or hot-weather races.
It’s a dangerous dilution of blood sodium caused by drinking too much fluid without adequate sodium intake, typical in very long races (ultramarathons, Ironman). It’s prevented by matching hydration to sodium intake proportional to losses — and by not drinking beyond thirst. It’s riskier for endurance athletes than mild dehydration.
Individual sweat sodium loss varies enormously, from about 200 mg/L to over 2000 mg/L. A generic range (e.g., 500-700 mg/h) is only a starting point — an individual sweat test or watching for signs (recurring cramps, visible salt on skin/clothing) lets you calibrate actual intake.
Yes: body weight loss from sweating above 2% is linked to a measurable drop in aerobic performance, especially in hot conditions. The effect is less pronounced in cold environments. The goal isn’t "drink as much as possible" — it’s minimizing excessive weight loss while keeping fluid intake realistic relative to your sweat rate.
Yes. In the luteal phase (post-ovulation), core body temperature rises slightly and plasma volume can decrease, increasing fluid needs and heat sensitivity. Carb oxidation may also shift slightly across cycle phases. A static fueling plan that ignores this variability is less accurate for female athletes than one that adapts to cycle phase.
Not necessarily because of sex itself — individual variability in sweat sodium rate matters more than gender. However, cyclical hormonal shifts can affect fluid retention and thirst perception, which is why a one-size-fits-all approach is less precise for women training in a structured way.
Bonking is the depletion of muscle and liver glycogen stores, forcing the body to slow down sharply because it can no longer sustain the required intensity on fat alone. It’s prevented by taking carbs at regular intervals from the start of the effort — not waiting for the first signs of fatigue, when it’s already too late to intervene.
Listening to your body alone is unreliable: thirst and hunger lag behind actual physiological need, and race-day stress impairs judgment. A plan structured by time (g/h, ml/h) calibrated to duration, intensity, individual sweat rate, and conditions consistently beats improvisation — it’s the logic Athletic Living is built on.
On trail, variable intensity (climbs, technical descents) and longer race times require more flexibility in what and when to take in, often including solid food alongside gels, with hydration tied to aid station availability rather than a fixed rhythm. On road, with steadier pace and intensity, the hourly plan is more predictable and easier to standardize.
A generic plan ignores key individual variables: sweat rate, GI tolerance, cramping history, cycle phase, race-day-specific conditions. A system that integrates these inputs (like Athletic Living) produces an output — a g/h carb timeline, ml/h fluid, mg/h sodium — calibrated to the individual session, not a statistical average applied to everyone.
Athletic Living takes your specific inputs — session duration and intensity, estimated or measured sweat rate, GI tolerance, expected environmental conditions — and applies hydration and carb oxidation science to generate an executable output: a timeline showing exactly how many g/h of carbs, ml/h of fluids, and mg/h of sodium to take, at precise intervals throughout the race or workout.
The minimum is expected duration, intensity (or target pace/power), and expected temperature/humidity. For a truly personalized plan, Athletic Living also uses your individual sweat rate (calculable via a pre/post-workout weigh-in), your history of cramps or GI issues, and — for female athletes — menstrual cycle phase. The more data you enter, the less the plan relies on generic averages.
Both. Athletic Living generates the hourly targets to use on race day, but the same logic is meant to be replicated in long training sessions in the weeks before, so your gut adapts to the actual carb dose and source you’ll use on race day — it’s never a plan discovered for the first time at the start line.
The plan is built around real race logistics: you can indicate what will be available at aid stations (water, sports drink, gels, solid food), and Athletic Living adapts the timeline by combining what you carry with what you’ll find on course, factoring in realistic carrying capacity (pockets, bottles, belt).
The underlying logic for calculating fluids, sodium, and carbs is based on physiological principles valid for any prolonged endurance sport (running, trail, triathlon, long-distance cycling): the practical constraints change (e.g., intake feasibility on a bike vs. on foot), not the underlying science.
Athletic Living is built especially for athletes who want to eliminate trial-and-error confusion — so it’s particularly useful for a first marathon or first ultra, when you don’t yet have personal history to draw on. The app structures the plan on standard physiological data until you build your own history, then refines it based on your real feedback.
Athletic Living exists so you can focus on running — not guessing.