How Many Carbs Should Endurance Athletes Really Consume Per Hour?

How Many Carbs Should Endurance Athletes Really Consume Per Hour?

One of the most frequent questions we get is: How many carbs do I need to take during my long-duration events, races or training lasting more than three hours? The prevailing wisdom has long been set at 30-60 grams per hour (120-240 calories/hour), and usage directions for EFS & EFS-PRO are based on this time-tested range. But emerging research suggests athletes can ingest more and more carbs per hour: 90-140 grams or 360-560 Calories. That’s 1.5 to 19 times MORE carbs than the endurance experts have agreed upon for years!

August 25, 2022
Mythbusting Caffeine Habituation

Mythbusting Caffeine Habituation

The idea that habituation reduces caffeine’s effect on exercise performance is a myth that has been perpetrated by years of investigator reporting bias, unsupported anecdotal comments, and ambivalent study designs in many peer-reviewed articles over the years.

The real story is that no matter how much caffeine you normally ingest daily, taking it before and during exercise will still produce tangible performance benefits – or, in scientific terms, it’ll still be ergogenic. You will still run faster, farther, longer, burn more fat, spare more glycogen, and perform better physically if you ingest caffeine before exercise. Your physiology and biochemistry still respond favorably to caffeine and always have. So keep it up!

August 02, 2022
Caffeine as a Nootropic

Caffeine as a Nootropic

Is caffeine a nootropic? 

Short answer: YES! Calling caffeine a nootropic is a no-brainer; it’s the poster child, most prolific, and – arguably – best nootropic.

July 19, 2022
PreRace 2.0 – Nitrosigine® Circulation Booster

PreRace 2.0 – Nitrosigine® Circulation Booster

Nitric Oxide (NO) manipulation is supported in the scientific literature as a means of increasing exercise performance through vasodilation, and there are several ingredient choices for enhancing NO in exercising humans – though not all sources are created equal.
June 28, 2022
The Post-Race Performance of PreRace

The Post-Race Performance of PreRace

Since its release, we’ve been touting the performance benefits of PreRace, but we don’t want to neglect the benefits it brings after you’re off the bike, the neoprene is drying, or the shoes and singlet are in a heap by the door. Specifically, when used as directed (before or during exercise), PreRace helps between sessions by decreasing exercise-induced soreness and inflammation, improving mental well-being, and reducing the systemwide impact of stress and catabolic effects.
June 23, 2022
Start Your Engines

Start Your Engines

For years, First Endurance had PreRace in capsule and powder form. The formula was well-loved, but advancements in sports nutrition research opened new vistas for using a streamlined new formula with each ingredient clinically studied for performance benefits.

The new PreRace provides multiple, complementary benefits for long-duration, intense endurance exercise and recovery, pushing every crucial button for mental and physical performance. As always, we’re not just guessing or puffing a product up with marketing hyperbole – the formula is built on a comprehensive review of scientific literature, clinical research, and our know-how from real-life field testing.

June 16, 2022
PharmaGABA®: Unparalleled Innovation for Unparalleled Performance

PharmaGABA®: Unparalleled Innovation for Unparalleled Performance

Research shows the brain plays a significant role in fatigue and exercise tolerance. Our latest formulations of EFS and EFS-PRO expand the focus beyond simply supporting your body to buttressing up mental toughness—often the final hurdle an athlete has to overcome whether they’re training alone or competing.

May 31, 2022
Diet & Fueling in Taper Time

Diet & Fueling in Taper Time

By Matt Hanson, EdD

The Ironman World Championships are finally going to happen and I couldn’t be more excited. I have had a fantastic build, am healthy, and eager to toe the line – It is officially taper time.

I’ve been asked quite a few times recently by the athletes I coach about how they should change their diet when they are leading into a high priority race, so I thought I’d throw a few of my thoughts on the matter together since I’m sure others have similar questions.

April 28, 2022
Tommy Rivs x First Endurance

Tommy Rivs x First Endurance

Words like “inspiring,” “perseverance,” “overcoming,” and the like get thrown around a lot in endurance athletics, but – for some athletes – they aren’t just stoke-bro hyperbole. Tommy “Rivs” Puzey is one of those athletes, and we’re unironically and very sincerely stoked to announce a partnership with him.

April 07, 2022
Proving Curcumin

Proving Curcumin

Due to its antioxidant and anti-inflammatory actions, Curcumin has long promised stunningly powerful effects against all sorts of maladies; however, popular messaging about curcumin is often imprecise at best or misleading at worst, contributing to a sense of illegitimacy about curcumin’s potential benefits. This is the first in a series of blog posts to address misconceptions by showing the research behind our use of curcumin, explaining the significance of HALO’s formula for curcumin’s operation, and exploring how curcumin works in the body.

February 10, 2022
Solving Curcumin

Solving Curcumin

The technology that makes curcumin viable and effective in human bodies didn’t exist. So First Endurance developed it.

February 09, 2022
Activating Curcumin

Activating Curcumin

In this third and final installment on curcumin in HALO, Dr. Bucci breaks down the effects the compound has on exercising bodies by explaining how curcumin does what it does for athletes – and why it’s important.

February 08, 2022