[{"data":1,"prerenderedAt":2417},["ShallowReactive",2],{"$fthOWmQSoIY8fEx1H1LX-QMZVXX4Uqdm2b8wgHxNp028":3},{"data":4,"meta":2413},[5,229,444,664,997,1068,1323,1544,1833,1961,2134,2215,2275,2334],{"id":6,"documentId":7,"title":8,"slug":9,"excerpt":10,"content":11,"postedAt":217,"createdAt":218,"updatedAt":219,"publishedAt":220,"authorTeamMember":221,"authorAmbassador":221,"featuredImage":222},88,"c7reg9y6tnrii9zih9lfoz4s","4-Hour Fuel and Beyond: How to Keep Moving When the Sweet Stuff Fails","4-hour-fuel-and-beyond-how-to-keep-moving-when-the-sweet-stuff-fails","There’s a sweet spot in endurance training where fueling really starts to matter — but you may not want to rely on straight sugar the entire time.\n\n\nThat’s where Expedition Mash shines.\n\n",[12,18,22,26,33,37,41,45,49,53,57,61,65,69,73,77,81,85,89,93,97,101,105,108,112,116,120,124,128,132,136,140,144,150,153,157,161,165,169,173,177,181,185,189,192,196,200,204,208,211,214],{"type":13,"children":14},"paragraph",[15],{"text":16,"type":17},"There’s a sweet spot in endurance training where fueling really starts to matter — but you may not want to rely on straight sugar the entire time.","text",{"type":13,"children":19},[20],{"text":21,"type":17},"That’s where Expedition Mash shines.",{"type":13,"children":23},[24],{"text":25,"type":17},"It’s perfect for sessions that are long enough to demand real fuel, but not so long that you want to overcomplicate your nutrition plan. Think of it as the bridge between sports nutrition and “actual food”: easy to get down, gentle on the stomach, and a welcome break from the endless gel parade.",{"type":27,"level":28,"children":29},"heading",3,[30],{"bold":31,"text":32,"type":17},true,"Why Expedition Mash Works: ",{"type":13,"children":34},[35],{"text":36,"type":17},"For long rides, runs, hikes, paddles, or mixed adventure days, Expedition Mash is a smart anchor in your fueling plan because:",{"type":13,"children":38},[39],{"text":40,"type":17},"It feels like you’re actually eating something substantial",{"type":13,"children":42},[43],{"text":44,"type":17},"It’s lightweight and calorie-dense, perfect for tossing in a pack for unexpected extra hours.",{"type":13,"children":46},[47],{"text":48,"type":17},"It reduces sweet overload, especially by hour 3 or 4.",{"type":13,"children":50},[51],{"text":52,"type":17},"It’s easy on the gut during steady aerobic efforts like trekking or zone 2 biking.",{"type":13,"children":54},[55],{"text":56,"type":17},"Bonus: on family missions, the kids love it too!",{"type":27,"level":28,"children":58},[59],{"text":60,"type":17},"",{"type":27,"level":28,"children":62},[63],{"text":64,"type":17},"Why I Use It on BIG Training Days",{"type":13,"children":66},[67],{"text":68,"type":17},"A 4–6 hour session is often where athletes learn the hard truth: you can’t fake your fueling anymore.",{"type":13,"children":70},[71],{"text":72,"type":17},"A 90-minute run? Maybe you can squeak by.",{"type":13,"children":74},[75],{"text":76,"type":17},"Two hours? Sure, you might survive on caffeine and optimism.",{"type":13,"children":78},[79],{"text":80,"type":17},"Hours 3–4? Your body will let you know if you got it wrong.",{"type":13,"children":82},[83],{"text":84,"type":17},"That’s why I love 4 Hour Fuel or smoothies for 3–4 hour sessions, then add Expedition Mash into the mix for anything over 5 hours.",{"type":13,"children":86},[87],{"text":88,"type":17},"It works because:",{"type":13,"children":90},[91],{"text":92,"type":17},"Gives you a more substantial option than drink mix, gummies, or gels.",{"type":13,"children":94},[95],{"text":96,"type":17},"Helps prevent sweet fatigue.",{"type":13,"children":98},[99],{"text":100,"type":17},"Feels easy on the gut over steady aerobic efforts.",{"type":13,"children":102},[103],{"text":104,"type":17},"Fits the pace of a sustainable long day rather than a race-intensity smashfest.",{"type":27,"level":28,"children":106},[107],{"text":60,"type":17},{"type":27,"level":28,"children":109},[110],{"text":111,"type":17},"Best Use Case: Not Your Only Fuel, But a Strong Base",{"type":13,"children":113},[114],{"text":115,"type":17},"Expedition Mash works best as a foundation for long days, not the only fuel.",{"type":13,"children":117},[118],{"text":119,"type":17},"Here’s an example timeline for a 5–10+ hour adventure:",{"type":13,"children":121},[122],{"text":123,"type":17,"underline":31},"Time\tFuel",{"type":13,"children":125},[126],{"text":127,"type":17},"Start:\tGood breakfast",{"type":13,"children":129},[130],{"text":131,"type":17},"0:30–4hr\t: 4 Hour Fuel Drink Mix",{"type":13,"children":133},[134],{"text":135,"type":17},"4–7 hr:\tEndurance Smoothie (sip over 2–3 hours) + optional gummies",{"type":13,"children":137},[138],{"text":139,"type":17},"8–10 hr:\tExpedition Mash (eat gradually or share)",{"type":13,"children":141},[142],{"text":143,"type":17},"Throughout:\tWater and electrolytes as needed",{"type":13,"children":145},[146,148],{"bold":31,"text":147,"type":17},"Tip:",{"text":149,"type":17}," Layer your fuel! Use 4 Hour Fuel, smoothies, Mash, and small treats strategically to keep energy steady and make the day more enjoyable. Because honestly, by hour 8, the problem isn’t usually your legs — it’s that your brain has had enough sweet or liquid fuel.",{"type":13,"children":151},[152],{"text":60,"type":17},{"type":27,"level":28,"children":154},[155],{"text":156,"type":17},"Who Expedition Mash is Best For",{"type":13,"children":158},[159],{"text":160,"type":17},"Expedition Mash is perfect if you:",{"type":13,"children":162},[163],{"text":164,"type":17},"Train for ultras or adventure races.",{"type":13,"children":166},[167],{"text":168,"type":17},"Do long aerobic base work.",{"type":13,"children":170},[171],{"text":172,"type":17},"Go on multi-day missions, solo or with family.",{"type":13,"children":174},[175],{"text":176,"type":17},"Want a lightweight, calorie-dense, easy-to-digest meal.",{"type":13,"children":178},[179],{"text":180,"type":17},"Prefer a less sweet, more savory option.",{"type":13,"children":182},[183],{"text":184,"type":17},"Need help with consistent fueling on long days and in multiday races. ",{"type":13,"children":186},[187],{"text":188,"type":17},"Get GI issues from too many gels/ bars. ",{"type":13,"children":190},[191],{"text":60,"type":17},{"type":13,"children":193},[194],{"text":195,"type":17},"Note: If your session includes lots of short, high-intensity work or race-pace efforts, stick with easy-to-digest sugar water or gels. But for steady, long endurance sessions, Expedition Mash is a tool we’ve grown to love.",{"type":13,"children":197},[198],{"text":199,"type":17},"Fueling well isn’t about feeling amazing at minute 40. It’s about staying strong, moving well, and thinking clearly in hour 4, 5, or 6.",{"type":13,"children":201},[202],{"text":203,"type":17},"Expedition Mash fits into a 4–8 and beyond hour plan perfectly because it gives you substance, variety, and reliability — all the things that make long missions, multi-day adventures, or family excursions more doable and more fun.",{"type":13,"children":205},[206],{"text":207,"type":17},"Try it on your next mission or race — we love it cold or hot, and you might too.",{"type":13,"children":209},[210],{"text":60,"type":17},{"type":13,"children":212},[213],{"text":60,"type":17},{"type":13,"children":215},[216],{"text":60,"type":17},"2026-03-25","2026-03-26T05:33:08.984Z","2026-03-28T19:16:36.703Z","2026-03-28T19:16:36.734Z",null,{"id":223,"url":224,"alternativeText":221,"width":225,"height":226,"provider_metadata":227},60,"https://assets.4hourfuel.com/blog_our_formula_3d6f1bb966.png",1024,1500,{"thumbhash":228},"aXgKDQiTi2CGh2uVWXiHqG2vyPiZ",{"id":230,"documentId":231,"title":232,"slug":233,"excerpt":234,"content":235,"postedAt":427,"createdAt":428,"updatedAt":429,"publishedAt":430,"authorTeamMember":431,"authorAmbassador":221,"featuredImage":221},72,"ibtx0dsk2n1nb7zy72izjds3","Big Days, Small Sips — Fueling Big Adventures with Kids in Tow","big-days-small-sips-fueling-big-adventures-with-kids-in-tow","Tips for keeping the whole family fueled on outdoor adventures.",[236,244,248,260,264,269,273,277,281,289,293,297,305,309,317,324,332,336,340,348,352,356,377,381,384,388,392,396,400,404,408,412,416,423],{"type":13,"children":237},[238,240,242],{"text":239,"type":17},"Somewhere between setting up our tents as the sun set and convincing a kid that ",{"text":241,"type":17,"italic":31},"yes",{"text":243,"type":17},", this climb really does end, it hit us again:",{"type":13,"children":245},[246],{"text":247,"type":17},"These are big days.",{"type":13,"children":249},[250,252,258],{"text":251,"type":17},"We're here in New Zealand setting for ",{"url":253,"type":254,"children":255},"http://www.themagnificentnz.com/","link",[256],{"text":257,"type":17},"The Magnificent",{"text":259,"type":17}," a 6-day expedition race that winds through rugged terrain, wild water, and the kind of places that make you stop mid-step just to take it all in. Setting a race like this means long hours, and full commitment from morning until evening.",{"type":13,"children":261},[262],{"text":263,"type":17},"And for us, it also means kids in tow.",{"type":27,"level":265,"children":266},2,[267],{"text":268,"type":17},"Turning Setting Days into Family Missions",{"type":13,"children":270},[271],{"text":272,"type":17},"Our boys have been right there with us — hiking steep trails, scrambling over rocks, waiting patiently while we triple check our CP placement, write notes down, and reminding us that adventure doesn't pause just because life is busy.",{"type":13,"children":274},[275],{"text":276,"type":17},"Some days are magical. Some days are… a lot.",{"type":13,"children":278},[279],{"text":280,"type":17},"When you're deep into the day, far from the car, and everyone's energy starts to dip, there isn't much room for mistakes. Hunger shows up fast, and when it does, everything feels harder.",{"type":13,"children":282},[283,285,287],{"text":284,"type":17},"That's why one of the quiet heroes of these New Zealand adventures has been ",{"bold":31,"text":286,"type":17},"4HourFuel",{"text":288,"type":17},".",{"type":27,"level":265,"children":290},[291],{"text":292,"type":17},"The Fuel That Lives in Our Packs",{"type":13,"children":294},[295],{"text":296,"type":17},"We didn't bring it as a backup plan.",{"type":13,"children":298},[299,301,303],{"text":300,"type":17},"It ",{"text":302,"type":17,"italic":31},"is",{"text":304,"type":17}," the plan.",{"type":13,"children":306},[307],{"text":308,"type":17},"Every adventure has followed a familiar rhythm:",{"type":13,"children":310},[311,313,315],{"text":312,"type":17},"Our mornings start with a big breakfast of oatmeal (which they may or may not eat all of) followed shortly by ",{"bold":31,"text":314,"type":17},"Endurance Superfood Smoothies",{"text":316,"type":17}," which we bust out just as we start our mission, because of course they are hungry within the first 5 minutes of hiking! Before we set off we fill one up, because we know no matter how much they have just eaten, they will always say \"I'm hungry\" as soon as they start moving forward.",{"type":13,"children":318},[319,321,322],{"text":320,"type":17},"Out on course, bottles get filled with ",{"bold":31,"text":286,"type":17},{"text":323,"type":17}," and are sipped steadily as we move. Berry and Horchata have become the kids' favorite, which, if you have kids, you know is no small thing.",{"type":13,"children":325},[326,328,330],{"text":327,"type":17},"And when the hours stack up and we're committed for the long haul, the ",{"bold":31,"text":329,"type":17},"expedition mash",{"text":331,"type":17}," comes out. It's real, sustaining fuel that keeps everyone moving forward. The bacon mash is the current winner and has made us play bite for bite as soon as it gets made.",{"type":13,"children":333},[334],{"text":335,"type":17},"It's nothing flashy, but it's good wholesome fuel that we know keeps you going no matter how old you are or how many kms you have in front of you. It's tested, yummy calorie dense fuel that works again.. and again and again.",{"type":27,"level":265,"children":337},[338],{"text":339,"type":17},"Fewer Meltdowns, More Miles",{"type":13,"children":341},[342,344,346],{"text":343,"type":17},"One of the biggest lessons these trips keep reinforcing is how powerful ",{"text":345,"type":17,"italic":31},"consistency",{"text":347,"type":17}," is.",{"type":13,"children":349},[350],{"text":351,"type":17},"A few sips here. A bite there. There is absolutely no waiting until someone is suddenly starving, if it gets to that point, we know we have not been on our fueling game plan and need to stop and take in some good focused bites.",{"type":13,"children":353},[354],{"text":355,"type":17},"The steady approach of fueling every 20 or 30 minutes has made a noticeable difference:",{"type":357,"format":358,"children":359},"list","unordered",[360,365,369],{"type":361,"children":362},"list-item",[363],{"text":364,"type":17},"Hunger-related meltdowns are rare.",{"type":361,"children":366},[367],{"text":368,"type":17},"Energy stays even longer into the day.",{"type":361,"children":370},[371,373,375],{"text":372,"type":17},"Patience lasts, for the kids ",{"text":374,"type":17,"italic":31},"and",{"text":376,"type":17}," the adults!",{"type":13,"children":378},[379],{"text":380,"type":17},"When fuel stays steady, the adventure stays fun.",{"type":13,"children":382},[383],{"text":60,"type":17},{"type":27,"level":265,"children":385},[386],{"text":387,"type":17},"Built for Real Expedition Life",{"type":13,"children":389},[390],{"text":391,"type":17},"Setting a race like The Magnificent isn't a highlight reel. It's real work, done in real conditions, often far from easy resupply.",{"type":13,"children":393},[394],{"text":395,"type":17},"What we appreciate most about 4HourFuel on days like these is how well it fits into actual expedition life:",{"type":13,"children":397},[398],{"text":399,"type":17},"It packs easily, its light weight, it mixes fast, it's gentle on the gut and it's affordable enough that we don't ration it — we use it all day, every day.",{"type":13,"children":401},[402],{"text":403,"type":17},"All of this makes this our all time favorite fuel for both endurance racing and \"adventure parenting\".Teaching Endurance Along the Way",{"type":13,"children":405},[406],{"text":407,"type":17},"These long New Zealand mission days have reminded us that endurance isn't just something you train for.",{"type":13,"children":409},[410],{"text":411,"type":17},"It's a skill you live and bring into all aspects of your life.",{"type":13,"children":413},[414],{"text":415,"type":17},"It's teaching kids how to pace themselves, how to listen to their bodies, how to fuel before they're empty, and how to keep moving through big days with curiosity and grit.",{"type":13,"children":417},[418,420,421],{"text":419,"type":17},"As we continue setting lines and building what will become six unforgettable days of racing at ",{"bold":31,"text":257,"type":17},{"text":422,"type":17},", we're grateful for the small systems that support the whole experience.",{"type":13,"children":424},[425],{"bold":31,"text":426,"type":17},"4HourFuel has been one of those constants — quietly keeping us all going (and much happier!) one small sip at a time.","2026-03-01","2026-03-17T00:59:52.973Z","2026-03-17T06:19:23.025Z","2026-03-17T06:19:23.031Z",{"id":432,"documentId":433,"name":434,"role":435,"bio":436,"sortOrder":28,"createdAt":441,"updatedAt":442,"publishedAt":443},17,"dq8l8i4em8b194hamhezhm38","Chelsey Magness","Operations",[437],{"type":13,"children":438},[439],{"text":440,"type":17},"24-Hour Mountain Biking Solo World Champion and endurance athlete. Chelsey keeps 4 Hour Fuel running — from operations to athlete relations. She knows firsthand what it takes to fuel long days on and off the bike.","2026-03-17T00:59:53.235Z","2026-03-24T02:44:24.489Z","2026-03-24T02:44:24.499Z",{"id":445,"documentId":446,"title":447,"slug":448,"excerpt":449,"content":450,"postedAt":649,"createdAt":650,"updatedAt":651,"publishedAt":652,"authorTeamMember":653,"authorAmbassador":221,"featuredImage":658},71,"piloko7zff6ch36iqy6qpxz8","Performance Nutrition on the Cheap","performance-nutrition-on-the-cheap","How to fuel your endurance training without breaking the bank.",[451,455,459,463,467,471,475,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,569,573,577,581,585,589,593,597,601,605,609,613,617,621,625,629,633,637,641,645],{"type":13,"children":452},[453],{"text":454,"type":17},"Here's a secret the sports nutrition industry doesn't want you to know: your muscles can't tell the difference between a $3 gel and Meemaw's lemonade recipe.",{"type":13,"children":456},[457],{"text":458,"type":17},"Sugar is sugar. Your body breaks it down the same way regardless of whether it came in a shiny foil packet with an Olympic athlete on it or from the bulk bin at the grocery store. The fancy marketing about \"precisely engineered carbohydrate matrices\" and \"osmolality-optimized delivery systems\" is mostly just... marketing.",{"type":13,"children":460},[461],{"text":462,"type":17},"That doesn't mean all fuel is created equal. But it does mean you can train like a pro without spending like one.",{"type":27,"level":265,"children":464},[465],{"text":466,"type":17},"The Numbers Don't Lie",{"type":13,"children":468},[469],{"text":470,"type":17},"Let's do some math. A typical endurance athlete training 10-15 hours per week might consume 60-90g of carbs per hour during long sessions. At those volumes, the cost difference between cheap and premium adds up fast:",{"type":13,"children":472},[473],{"bold":31,"text":474,"type":17},"Per 90g base session (1-1.5 hours):",{"type":357,"format":358,"children":476},[477,481,485,489],{"type":361,"children":478},[479],{"text":480,"type":17},"Organic cane sugar sugar: ~$0.30",{"type":361,"children":482},[483],{"text":484,"type":17},"Sports drink powder (bulk): ~$0.90",{"type":361,"children":486},[487],{"text":488,"type":17},"Name-brand gel: ~$9.00",{"type":361,"children":490},[491],{"text":492,"type":17},"Premium \"engineered fuel\": ~$12.60",{"type":13,"children":494},[495],{"text":496,"type":17,"italic":31},"(Yes, you could also just pocket a handful of sugar packets at the coffee counter. We're not here to judge.)",{"type":13,"children":498},[499],{"text":500,"type":17},"Train five days a week for a year and you're looking at $78 versus $3,276.",{"type":13,"children":502},[503],{"text":504,"type":17},"That's not a rounding error. That's a new bike!",{"type":27,"level":265,"children":506},[507],{"text":508,"type":17},"What Actually Works (For Cheap)",{"type":13,"children":510},[511],{"text":512,"type":17},"Your gut doesn't care about branding. Here's what it needs: carbohydrates, water, and a little sodium. Everything else is optimization.",{"type":13,"children":514},[515],{"bold":31,"text":516,"type":17},"The DIY Endurance Drink",{"type":13,"children":518},[519],{"text":520,"type":17},"Water + sugar + salt + flavor. That's it. Mix 60-120g of sugar in a water bottle, add a quarter teaspoon of table salt, squeeze in some lime juice or dump in a Kool-Aid packet. Congratulations, you've made something that's physiologically similar to most commercial sports drinks. Swig it every 5 minutes, rinse with plain water to clear out your mouth and to fill out the ratio of sugar and water, and you're on your way to gut training.",{"type":13,"children":522},[523],{"text":524,"type":17},"Does it taste like a premium product? No. Does it work? Absolutely.",{"type":27,"level":265,"children":526},[527],{"text":528,"type":17},"The Gut Training Advantage",{"type":13,"children":530},[531],{"text":532,"type":17},"Here's where cheap fuel actually has an advantage: gut training.",{"type":13,"children":534},[535],{"text":536,"type":17},"Your digestive system adapts to whatever you throw at it. The more you practice processing carbs while exercising, the better you get at it. This is trainable, just like your legs and lungs.",{"type":13,"children":538},[539],{"text":540,"type":17},"And you know what's great for gut training? High volumes of cheap, simple carbs during low-intensity sessions. This is when you push to 80-100g/hr, teaching your stomach to handle the load. You're going to make some mistakes along the way—that's part of the process. Better to have those \"where's the nearest porta-potty\" moments during a Tuesday base ride than at mile 80 of your A-race.",{"type":13,"children":542},[543],{"text":544,"type":17},"Save the precious stuff for when it counts. Train your gut on sugar water.",{"type":27,"level":265,"children":546},[547],{"text":548,"type":17},"Where Cheap Falls Short",{"type":13,"children":550},[551],{"text":552,"type":17},"Alright, time for some more honesty. There are real reasons why premium fuel exists, and they're not all marketing.",{"type":13,"children":554},[555],{"bold":31,"text":556,"type":17},"The Two-Hour Wall",{"type":13,"children":558},[559],{"text":560,"type":17},"Sugar water works great for that 90-minute base session. But once you start pushing past two hours, something shifts. The sweetness that was fine at minute 30 starts to grate. Your mouth gets filmy. Your stomach gets skeptical. By hour four, you're negotiating with yourself to take one more sip. By hour twelve, you'd rather bonk than deal with that cloying sweetness again.",{"type":13,"children":562},[563],{"text":564,"type":17},"This is where something like 4 Hour Fuel earns its keep—real fruit powder, actual texture, flavors that don't make you want to quit the sport.",{"type":13,"children":566},[567],{"text":568,"type":17},"We learned this the hard way in Patagonia. We packed what we thought was a smart lightweight setup - a sugar-and-salt drink mix, macadamia nuts, and some jerky for protein. It worked fine until it didn't, and then we had no recourse. It did unspeakable things to our tongues (and guts) after a not very long while. Oops. We took notes, and started building.",{"type":13,"children":570},[571],{"bold":31,"text":572,"type":17},"Palatability Matters More Than You Think",{"type":13,"children":574},[575],{"text":576,"type":17},"The best fuel is the one you'll actually consume. If you can't stomach it, the perfect macro profile means nothing. This is where texture, taste variety, and actual food ingredients start to matter. When you're deep in a long effort and everything hurts, you need fuel that goes down easy.",{"type":13,"children":578},[579],{"bold":31,"text":580,"type":17},"The Protein Question",{"type":13,"children":582},[583],{"text":584,"type":17},"Pure sugar works for shorter efforts. But 20+ hours in, your body starts craving protein in a way that simple carbs can't satisfy. \"Meat hunger\" is a real physiological thing. Having some protein built into your fuel keeps you focused and prevents you from chasing whatever smells good at the aid station.",{"type":13,"children":586},[587],{"bold":31,"text":588,"type":17},"Consistency and Convenience",{"type":13,"children":590},[591],{"text":592,"type":17},"Your homemade mix is slightly different every time. That's fine for training. On race day, you want to know exactly what you're getting. You also don't want to be doing math at 3am, measuring powder into baggies.",{"type":27,"level":265,"children":594},[595],{"text":596,"type":17},"What We Actually Do",{"type":13,"children":598},[599],{"text":600,"type":17},"Look, we've got a garage literally full of 4 Hour Fuel. We could use it for every single workout if we wanted to.",{"type":13,"children":602},[603],{"text":604,"type":17},"We don't.",{"type":13,"children":606},[607],{"text":608,"type":17},"The bulk of our training volume—those 60-90 minute base sessions, the Tuesday tempo ride, the Thursday recovery spin—it's straight-up sugar water. Turbinado, a pinch of salt, some lime juice. Done.",{"type":13,"children":610},[611],{"text":612,"type":17},"But anything over two hours? That's when 4HF comes out. Long weekend rides, back-to-back training days, race simulations, the real efforts. That's when palatability and real ingredients start to matter. That's when we're glad we didn't burn through our good stuff on a forgettable Wednesday.",{"type":27,"level":265,"children":614},[615],{"text":616,"type":17},"The Smart Play",{"type":13,"children":618},[619],{"text":620,"type":17},"Train cheap. This is where you build your engine, dial in your nutrition timing, and train your gut. Use simple, inexpensive fuel for the bulk of your training hours. Get comfortable with high carb intake. Make your mistakes when they don't matter.",{"type":13,"children":622},[623],{"text":624,"type":17},"Race with what works. For some people, that's the same DIY mix they trained with. For others, it's premium fuel that they know sits well in their gut and tastes good at hour 10. The worst thing you can do is cheap out on race day with something untested.",{"type":13,"children":626},[627],{"text":628,"type":17},"Know when to upgrade. A Tuesday recovery spin doesn't need $10/hour fuel. Your goal race does. A training block in January is fine with sugar water. A 24-hour adventure race in the backcountry is not the time to experiment with cost optimization.",{"type":27,"level":265,"children":630},[631],{"text":632,"type":17},"The Bottom Line",{"type":13,"children":634},[635],{"text":636,"type":17},"You don't need to spend a fortune to fuel your training. The basics are simple, cheap, and effective. Serious athletes have been performing on rice, bananas, and homemade drink mixes for generations.",{"type":13,"children":638},[639],{"text":640,"type":17},"But there's a reason better options exist. When palatability, consistency, and real-food ingredients start to matter—and they will, eventually—the premium is worth it.",{"type":13,"children":642},[643],{"text":644,"type":17},"Until then, embrace the cheap stuff. Your wallet will thank you. Your gut will adapt. And you'll know exactly when it's time to upgrade.",{"type":13,"children":646},[647],{"text":648,"type":17,"italic":31},"What's your go-to budget training fuel? We're always looking for new ideas.","2026-02-14","2026-03-17T00:59:52.943Z","2026-03-17T06:19:22.946Z","2026-03-17T06:19:22.951Z",{"id":432,"documentId":433,"name":434,"role":435,"bio":654,"sortOrder":28,"createdAt":441,"updatedAt":442,"publishedAt":443},[655],{"type":13,"children":656},[657],{"text":440,"type":17},{"id":659,"url":660,"alternativeText":221,"width":226,"height":661,"provider_metadata":662},62,"https://assets.4hourfuel.com/blog_superfood_fe21d9649e.jpg",1000,{"thumbhash":663},"kRgGBYAFR3qudJl9dHmIhjTyj7EO",{"id":665,"documentId":666,"title":667,"slug":668,"excerpt":669,"content":670,"postedAt":649,"createdAt":982,"updatedAt":983,"publishedAt":984,"authorTeamMember":985,"authorAmbassador":221,"featuredImage":990},86,"dfuusir0rae9lovudjk6hgv6","Fueling Long Days with Kids in Tow","fueling-long-days-with-kids-in-tow","Practical fueling strategies for parents on big outdoor days.",[671,675,683,687,691,695,699,703,707,711,715,719,737,741,745,749,753,760,768,772,788,792,796,802,806,820,824,828,832,836,840,848,856,874,878,882,886,890,894,908,912,916,920,924,942,946,950,954,958,962,966,970,974,978],{"type":27,"level":28,"children":672},[673],{"text":674,"type":17},"Ski days, camping trips, road missions—and a three-day MAGNIficent setting trip",{"type":13,"children":676},[677,679,681],{"text":678,"type":17},"We're packing right now for a ",{"bold":31,"text":680,"type":17},"three-day setting trip for the MAGNIficent",{"text":682,"type":17},", and if you've ever spent long days out on a course with kids, you know this much is true:",{"type":13,"children":684},[685],{"text":686,"type":17},"The days are longer than you plan.",{"type":13,"children":688},[689],{"text":690,"type":17},"The energy demands are higher than you expect.",{"type":13,"children":692},[693],{"text":694,"type":17},"And stopping to cook or \"figure out food\" just isn't realistic.",{"type":13,"children":696},[697],{"text":698,"type":17},"Setting days mean moving constantly—walking, watching, troubleshooting, carrying gear, answering questions, keeping kids engaged and safe. Everyone is burning energy all day long, and when fueling falls apart, the whole trip feels harder than it needs to be.",{"type":13,"children":700},[701],{"text":702,"type":17},"So over the years, we've built a family fueling system around one core idea:",{"type":13,"children":704},[705],{"bold":31,"text":706,"type":17},"easy to eat, nutritious, and easy to carry.",{"type":27,"level":265,"children":708},[709],{"text":710,"type":17},"Long days with kids require fewer decisions, not more",{"type":13,"children":712},[713],{"text":714,"type":17},"When kids are involved, hunger shows up fast—and it doesn't always sound like \"I'm hungry.\"",{"type":13,"children":716},[717],{"text":718,"type":17},"It sounds like:",{"type":357,"format":358,"children":720},[721,725,729,733],{"type":361,"children":722},[723],{"text":724,"type":17},"Short tempers",{"type":361,"children":726},[727],{"text":728,"type":17},"Tears over small things",{"type":361,"children":730},[731],{"text":732,"type":17},"Endless snack negotiations",{"type":361,"children":734},[735],{"text":736,"type":17},"Total energy crashes late in the day",{"type":13,"children":738},[739],{"text":740,"type":17},"And if adults underfuel while trying to manage everyone else? We're no better.",{"type":13,"children":742},[743],{"text":744,"type":17},"For trips like this MAGNIficent setting mission, our goal is simple:",{"type":13,"children":746},[747],{"bold":31,"text":748,"type":17},"steady energy all day, calm recovery at night, repeat for three days straight.",{"type":27,"level":265,"children":750},[751],{"text":752,"type":17},"During the day: smoothies that work while you move",{"type":13,"children":754},[755,757,759],{"text":756,"type":17},"On long course days, ",{"bold":31,"text":758,"type":17},"smoothies are our MVP",{"text":288,"type":17},{"type":13,"children":761},[762,764,766],{"text":763,"type":17},"They're easy to sip, gentle on stomachs, and packed with calories—perfect when stopping isn't an option. We mix ",{"bold":31,"text":765,"type":17},"4HourFuel Superfood Smoothies",{"text":767,"type":17}," into bottles we can throw into packs, clip onto gear, or hand back and forth between kids and adults.",{"type":13,"children":769},[770],{"text":771,"type":17},"Why they work so well:",{"type":357,"format":358,"children":773},[774,780,784],{"type":361,"children":775},[776,778],{"text":777,"type":17},"Liquid calories mean fueling happens ",{"text":779,"type":17,"italic":31},"without stopping",{"type":361,"children":781},[782],{"text":783,"type":17},"Familiar flavors = no resistance from kids",{"type":361,"children":785},[786],{"text":787,"type":17},"Easy to adjust strength for different appetites",{"type":13,"children":789},[790],{"text":791,"type":17},"A few sips here and there keeps energy from dropping off a cliff. There's no waiting until someone is starving and no scrambling to find snacks mid-day.",{"type":27,"level":265,"children":793},[794],{"text":795,"type":17},"Shared bottles, shared fuel, fewer problems",{"type":13,"children":797},[798,800],{"text":799,"type":17},"One of the biggest changes we made as a family was ",{"bold":31,"text":801,"type":17},"ditching the idea of separate \"kid snacks\" and \"adult fuel.\"",{"type":13,"children":803},[804],{"text":805,"type":17},"Now:",{"type":357,"format":358,"children":807},[808,812,816],{"type":361,"children":809},[810],{"text":811,"type":17},"Same base fuel",{"type":361,"children":813},[814],{"text":815,"type":17},"Same bottles",{"type":361,"children":817},[818],{"text":819,"type":17},"Same system",{"type":13,"children":821},[822],{"text":823,"type":17},"Kids see adults fueling consistently, which normalizes eating during activity instead of waiting until the end. Practically, it means less packing, fewer decisions, and way less negotiating.",{"type":13,"children":825},[826],{"text":827,"type":17},"Fueling becomes part of the day—not a disruption to it.",{"type":27,"level":265,"children":829},[830],{"text":831,"type":17},"Why Expedition Mash is non-negotiable",{"type":13,"children":833},[834],{"text":835,"type":17},"After a full day on the course, night fueling isn't about appetite—it's about recovery.",{"type":13,"children":837},[838],{"text":839,"type":17},"On multi-day trips like this one, everyone finishes the day tired. Kids are fading. Adults are spent. The idea of a big cooked meal feels overwhelming, even if you know you need calories.",{"type":13,"children":841},[842,844,846],{"text":843,"type":17},"That's why ",{"bold":31,"text":845,"type":17},"4HourFuel Expedition Mash",{"text":847,"type":17}," is the anchor of our night routine.",{"type":13,"children":849},[850,852,854],{"text":851,"type":17},"Expedition Mash is built for ",{"bold":31,"text":853,"type":17},"consecutive long days",{"text":855,"type":17},", when you need:",{"type":357,"format":358,"children":857},[858,862,866,870],{"type":361,"children":859},[860],{"text":861,"type":17},"Dense calories",{"type":361,"children":863},[864],{"text":865,"type":17},"Easy digestion",{"type":361,"children":867},[868],{"text":869,"type":17},"Minimal prep",{"type":361,"children":871},[872],{"text":873,"type":17},"Maximum recovery",{"type":13,"children":875},[876],{"text":877,"type":17},"Mixed warm, it becomes a thick, comforting mash that feels like real food but takes almost no effort to consume. Kids can sip it curled up in sleeping bags. Adults can get calories in without forcing themselves to eat when they're already exhausted.",{"type":13,"children":879},[880],{"text":881,"type":17},"No chewing. No negotiating. No skipped recovery.",{"type":27,"level":265,"children":883},[884],{"text":885,"type":17},"Comfort still matters: Horchata & Banana Chocolate",{"type":13,"children":887},[888],{"text":889,"type":17},"While Expedition Mash does the heavy lifting, flavor matters—especially with kids.",{"type":13,"children":891},[892],{"text":893,"type":17},"We rotate in:",{"type":357,"format":358,"children":895},[896,902],{"type":361,"children":897},[898,900],{"bold":31,"text":899,"type":17},"Horchata",{"text":901,"type":17}," for cozy cinnamon-vanilla comfort on cold evenings",{"type":361,"children":903},[904,906],{"bold":31,"text":905,"type":17},"Banana Chocolate",{"text":907,"type":17}," when everyone wants something that feels like dessert after a big day",{"type":13,"children":909},[910],{"text":911,"type":17},"All three work warm. All three digest easily. And because they fit into the same fueling system, there's no learning curve—just familiarity and calm at the end of the day.",{"type":27,"level":265,"children":913},[914],{"text":915,"type":17},"Why this system works for multi-day family adventures",{"type":13,"children":917},[918],{"text":919,"type":17},"This approach isn't fancy—but it's incredibly effective.",{"type":13,"children":921},[922],{"text":923,"type":17},"It:",{"type":357,"format":358,"children":925},[926,930,934,938],{"type":361,"children":927},[928],{"text":929,"type":17},"Keeps kids fueled without constant snacking",{"type":361,"children":931},[932],{"text":933,"type":17},"Prevents adults from underfueling when they're busy or tired",{"type":361,"children":935},[936],{"text":937,"type":17},"Reduces late-day crashes and emotional blow-ups",{"type":361,"children":939},[940],{"text":941,"type":17},"Makes back-to-back long days sustainable",{"type":13,"children":943},[944],{"text":945,"type":17},"Whether it's a ski day, a camping mission, a road trip, or three full days setting courses for the MAGNIficent, the principle stays the same:",{"type":13,"children":947},[948],{"bold":31,"text":949,"type":17},"Fuel early. Fuel often. Keep it simple.",{"type":27,"level":265,"children":951},[952],{"text":953,"type":17},"The takeaway",{"type":13,"children":955},[956],{"text":957,"type":17},"Fueling long days with kids doesn't have to be complicated.",{"type":13,"children":959},[960],{"text":961,"type":17},"Smoothies during the day.",{"type":13,"children":963},[964],{"text":965,"type":17},"Expedition Mash at night.",{"type":13,"children":967},[968],{"text":969,"type":17},"Horchata or Banana Chocolate for comfort.",{"type":13,"children":971},[972],{"text":973,"type":17},"Shared bottles. One system.",{"type":13,"children":975},[976],{"text":977,"type":17},"When fueling is easy, the whole day flows better—and the adventure lasts longer.",{"type":13,"children":979},[980],{"text":981,"type":17},"And that's exactly what we're aiming for as we head out on this next MAGNIficent mission.","2026-03-17T00:59:52.957Z","2026-03-26T06:37:16.034Z","2026-03-26T06:37:16.052Z",{"id":432,"documentId":433,"name":434,"role":435,"bio":986,"sortOrder":28,"createdAt":441,"updatedAt":442,"publishedAt":443},[987],{"type":13,"children":988},[989],{"text":440,"type":17},{"id":991,"url":992,"alternativeText":221,"width":993,"height":994,"provider_metadata":995},92,"https://assets.4hourfuel.com/PXL_20260313_015015335_73811218f0.jpg",4080,3072,{"thumbhash":996},"GfgJHYRiiWZMeohfqJeIjJZwhAd2",{"id":998,"documentId":999,"title":1000,"slug":1001,"excerpt":1002,"content":1003,"postedAt":1048,"createdAt":1049,"updatedAt":1050,"publishedAt":1051,"authorTeamMember":221,"authorAmbassador":1052,"featuredImage":1063},78,"s6uvoambzflggcf38r0qxn7i","Florida 200: Four Hours at a Time","florida-200-four-hours-at-a-time","Race report from the Florida 200, fueled by 4 Hour Fuel.",[1004,1008,1012,1016,1020,1024,1028,1032,1036,1040,1044],{"type":13,"children":1005},[1006],{"text":1007,"type":17},"These words are by our newest ambassador- a badass ultra runner from Mexico -Alex Roudayna, who is known as \"Chikorita\". We been working with her for a few months and we are thrilled to share her recap and words from Florida 200 - a 200 mile ultra run in Florida where she finished in 81 hours and 32 seconds. Amazing Work!!!",{"type":13,"children":1009},[1010],{"bold":31,"text":1011,"type":17},"Her words:",{"type":13,"children":1013},[1014],{"text":1015,"type":17},"Day 1 of any 200 miler is a polite lie. The world still behaves. Time still keeps its shape. You can mix and match fuel, taste things, decide things, even pretend you're in control. But once you cross that first 24 hour threshold, the shorter legs are gone, and you enter the real race, the part where every stretch between aid stations becomes an 18-to 26-mile crossing. Four to six hours. Darkness to dawn. Sanity to whatever comes after.",{"type":13,"children":1017},[1018],{"text":1019,"type":17},"At that point, each leg isn't a \"run\" anymore. It's a miniature expedition. A tiny life of its own. And in those little universes where time and space collapse, having something like 4-Hour Fuel, something simple, sippable, consistent, became a game changer.",{"type":13,"children":1021},[1022],{"text":1023,"type":17},"Because when you're sleeping on sidewalks and trails, when you're yo-yoing between scorching sun and that strange Florida cold that sneaks up on you at 3 a.m., the one thing you don't want is your stomach shutting down. You don't want fuel to become another battle. There are already enough battles.",{"type":13,"children":1025},[1026],{"text":1027,"type":17},"Blisters that grow their own personalities. Muscles that feel like they've been sculpted out of complaints. Hallucinations that argue with you. Sleep deprivation that turns shadows into creatures. And, of course, the inevitable parade of very strange people in very strange places, spoken by someone running 200 miles across the entire state, which probably makes me one of them.",{"type":13,"children":1029},[1030],{"text":1031,"type":17},"In a 200 mile race, the body ages centuries in days. For me, 200 miles feels like living 29,379 years in the span of three to five days, an accelerated lifetime compressed into footsteps, heat, doubt, and stubborn forward motion. And fueling becomes the one constant in a universe where nothing else stays still.",{"type":13,"children":1033},[1034],{"text":1035,"type":17},"That's why 4-Hour Fuel became more than just calories. It was stability in a place where stability doesn't exist. It didn't melt. It didn't spoil. It didn't revolt against me. It just kept me steady, hour after hour, leg after leg, so I could focus on solving everything else that threatened to break me.",{"type":13,"children":1037},[1038],{"text":1039,"type":17},"In the end, that's the highest compliment I can give any product in a 200-miler:",{"type":13,"children":1041},[1042],{"text":1043,"type":17},"It fed my suffering.",{"type":13,"children":1045},[1046],{"text":1047,"type":17},"And it kept me moving long enough to finish.","2026-01-15","2026-03-17T00:59:52.926Z","2026-03-17T06:21:22.673Z","2026-03-17T06:21:22.682Z",{"id":1053,"documentId":1054,"name":1055,"sport":1056,"achievements":1057,"bio":221,"instagram":1058,"website":221,"sortOrder":1059,"createdAt":1060,"updatedAt":1061,"publishedAt":1062},25,"pbccrnx5vbl94kvqepyxfxq4","Chikorita","Ultra-Running","100-mile finisher. Races across Mexico, Transgrancanaria, and Tahoe. 3,000+ IG following.","ch1k0r1ta",13,"2026-03-17T00:59:53.192Z","2026-03-17T04:05:33.243Z","2026-03-17T04:05:33.254Z",{"id":1064,"url":1065,"alternativeText":221,"width":226,"height":661,"provider_metadata":1066},22,"https://assets.4hourfuel.com/5541830565_66d7eae72c.jpg",{"thumbhash":1067},"WykOHYSXd4d/hoh9iMaYjYiDcDUI",{"id":1069,"documentId":1070,"title":1071,"slug":1072,"excerpt":1073,"content":1074,"postedAt":1298,"createdAt":1299,"updatedAt":1300,"publishedAt":1301,"authorTeamMember":1302,"authorAmbassador":221,"featuredImage":1316},73,"jndldmz79o7uqjel9kajf2y3","Our Yukon 1000 Race: How to Get Nearly Everything Wrong and Still Break a Record","our-yukon-1000-race","The story of our Yukon 1000 adventure — mistakes, lessons, and a record.",[1075,1079,1087,1091,1095,1099,1103,1107,1113,1117,1129,1133,1137,1141,1149,1153,1165,1169,1173,1181,1185,1189,1197,1201,1205,1213,1217,1221,1225,1237,1241,1245,1252,1256,1260,1266,1272,1278,1282,1286,1290,1294],{"type":13,"children":1076},[1077],{"text":1078,"type":17},"Winning isn't clean. Turns out, you can stack an embarrassing number of mistakes and still come out ahead, as long as you nail the essentials.",{"type":13,"children":1080},[1081,1083,1085],{"text":1082,"type":17},"Jason pitched me the Yukon 1000 way too late. Our yearly schedule was already pretty packed, but the race had finally returned after a multi-year break. Somehow, we had just enough space to wedge it into our lives. Jason had two weeks— ",{"bold":31,"text":1084,"type":17},"two",{"text":1086,"type":17},"—to recover from the Endless Mountains Expedition Race, a 5–6 day sufferfest that usually earns you six weeks of horizontal living. Whatever. We'd finished the 500-mile Yukon River Quest and learned one thing that mattered more than anything else:",{"type":13,"children":1088},[1089],{"bold":31,"text":1090,"type":17},"Success on the Yukon comes down to two things: a fast boat and unreasonable determination.",{"type":13,"children":1092},[1093],{"text":1094,"type":17},"We had the race slot. We rented the boat. We put it on the calendar, recovery be damned.",{"type":13,"children":1096},[1097],{"bold":31,"text":1098,"type":17},"The prep (if we can call it that)",{"type":13,"children":1100},[1101],{"text":1102,"type":17},"A few days before departure, we packed the bare minimum: mandatory gear and an entire duffel of fuel. Voluntary luxuries: paddling gloves, Skin Doctor, a waterproof shower speaker (for morale and questionable taste in music).",{"type":13,"children":1104},[1105],{"text":1106,"type":17},"We figured we could cram the empty duffel inside the boat for the race, then re-pack and fly home wearing the finisher shirts. The duffels aren't waterproof anymore, but they should contain the smell.",{"type":13,"children":1108},[1109,1111],{"text":1110,"type":17},"At this point it's probably obvious: ",{"bold":31,"text":1112,"type":17},"Jason and I are idiots, in the best possible way.",{"type":13,"children":1114},[1115],{"bold":31,"text":1116,"type":17},"Food: The One Thing We Didn't Screw Up",{"type":13,"children":1118},[1119,1121,1123,1125,1127],{"text":1120,"type":17},"We fueled for ",{"bold":31,"text":1122,"type":17},"18 hours a day of 4HF",{"text":1124,"type":17},"—every day—for six days straight. Then we added: candy & gummies for \"emergency joy\", \"emotional food\" for when the universe felt too large or too rude, and dinner: instant ramen ",{"bold":31,"text":1126,"type":17},"plus peanut butter",{"text":1128,"type":17},", which sounds criminal but becomes holy somewhere around hour 57.",{"type":13,"children":1130},[1131],{"text":1132,"type":17},"Was it gourmet? No. Did it keep the engines running? Absolutely.",{"type":13,"children":1134},[1135],{"text":1136,"type":17},"We never bonked - and we paddled through our emotional low points. In a race like this, that's the difference between laughing at your mistakes during the race, and needing a few weeks (or months, or years) before laughing at them.",{"type":13,"children":1138},[1139],{"bold":31,"text":1140,"type":17},"Mistakes start early",{"type":13,"children":1142},[1143,1145,1147],{"text":1144,"type":17},"Our hotel rating? A courageous ",{"bold":31,"text":1146,"type":17},"1.5 stars",{"text":1148,"type":17},". Many claims of bedbugs. We didn't see any… probably?",{"type":13,"children":1150},[1151],{"text":1152,"type":17},"Most teams arrived early enough to test their boats. We did not. We grabbed the boat, stared at it like it was some unfamiliar IKEA object, packed it, went to the briefing, and rolled up to the start line.",{"type":13,"children":1154},[1155,1157,1159,1161,1163],{"text":1156,"type":17},"Two hours into day one we learned the boat had ",{"bold":31,"text":1158,"type":17},"dual steering",{"text":1160,"type":17},", and Jason's braced feet were canceling out all my inputs. We swerved across the river like my kiddo trying to canoe. An hour later, we realized the seats were medieval punishment devices. We rebuilt the cockpits and sat on camping pads instead—which meant sleeping on ",{"bold":31,"text":1162,"type":17},"wet",{"text":1164,"type":17}," camping pads later. A flawless system.",{"type":13,"children":1166},[1167],{"text":1168,"type":17},"Still, we smashed day one and built a lead. Didn't stop us from looking over our shoulders for the next 800 miles.",{"type":13,"children":1170},[1171],{"bold":31,"text":1172,"type":17},"Bugs. Ramen. Regret.",{"type":13,"children":1174},[1175,1177,1179],{"text":1176,"type":17},"We brought ",{"bold":31,"text":1178,"type":17},"zero",{"text":1180,"type":17}," bug protection besides our tiny tent. No head nets. No bug-proof clothing. We were essentially a free-range blood buffet.",{"type":13,"children":1182},[1183],{"text":1184,"type":17},"Dinner - the only part of our food plan that sucked: instant ramen from Whitehorse, untested. It was psychedelic-level spicy. Jason tapped out. I finished it. I saw sounds.",{"type":13,"children":1186},[1187],{"bold":31,"text":1188,"type":17},"Navigation chaos",{"type":13,"children":1190},[1191,1193,1195],{"text":1192,"type":17},"Our route was on my phone. My hands were too wet to use it. Our GPS watches saved us—tiny 1.5\" windows of hope—but charging them meant ",{"bold":31,"text":1194,"type":17},"no navigating",{"text":1196,"type":17},", so we spent hours winging it.",{"type":13,"children":1198},[1199],{"text":1200,"type":17},"Day three we reached the end of my downloaded maps. Beyond Dawson City, the maps become more… interpretive. Then came wildfire smoke. Masks were required gear, but not compatible with \"move fast and breathe hard,\" so we ditched them and paddled through a ghost-world haze.",{"type":13,"children":1202},[1203],{"bold":31,"text":1204,"type":17},"Caffeine failure",{"type":13,"children":1206},[1207,1209,1211],{"text":1208,"type":17},"Day four: ",{"bold":31,"text":1210,"type":17},"we ran out of caffeine.",{"text":1212,"type":17}," Things got quiet inside our brains.",{"type":13,"children":1214},[1215],{"text":1216,"type":17},"Jason paddled while I napped. He claims I promised him my new car if we flipped, but he didn't get it in writing.",{"type":13,"children":1218},[1219],{"text":1220,"type":17},"Day five we passed a group doing the same route in a month. We were on pace for under six days.",{"type":13,"children":1222},[1223],{"bold":31,"text":1224,"type":17},"Finish: Where the Mistakes Turn Into a Story",{"type":13,"children":1226},[1227,1229,1231,1233,1235],{"text":1228,"type":17},"We crossed the line just shy of ",{"bold":31,"text":1230,"type":17},"5 days, 12 hours",{"text":1232,"type":17},", breaking the course record by ",{"bold":31,"text":1234,"type":17},"over 12 hours",{"text":1236,"type":17},". We didn't look like champions. More like two crusty, sleep-deprived, old-world explorers who had paddle technology from the future.",{"type":13,"children":1238},[1239],{"text":1240,"type":17},"And here's the quiet truth I carried home:",{"type":13,"children":1242},[1243],{"text":1244,"type":17},"You can mess up so much and still succeed. You can be under-trained. You can forget the bug nets. You can argue with your steering system and your ramen seasoning and your navigation tools.",{"type":13,"children":1246},[1247,1249,1251],{"text":1248,"type":17},"As long as the ",{"bold":31,"text":1250,"type":17},"essentials are locked",{"text":288,"type":17},{"type":13,"children":1253},[1254],{"text":1255,"type":17},"For us, those essentials were: a boat that wanted to go fast, fuel that kept us human, and a promise to keep moving, no matter how stupid the day had been.",{"type":13,"children":1257},[1258],{"text":1259,"type":17},"Because most failures are survivable, and some become the stories that change you. But there are two mistakes you don't walk away from:",{"type":13,"children":1261},[1262,1264],{"bold":31,"text":1263,"type":17},"You can't lose your nutrition.",{"text":1265,"type":17}," When the tank goes empty, the Yukon doesn't negotiate.",{"type":13,"children":1267},[1268,1270],{"bold":31,"text":1269,"type":17},"You can't lose your boat.",{"text":1271,"type":17}," Everything else is improv. That part isn't.",{"type":13,"children":1273},[1274,1276],{"text":1275,"type":17},"And that's why we build fueling plans the way we do—because when everything else falls apart, ",{"bold":31,"text":1277,"type":17},"nutrition is the piece you can't afford to gamble on.",{"type":13,"children":1279},[1280],{"text":1281,"type":17},"Chelsey and I are heading back this year. We'll bring bug nets. We'll dial the cockpit a bit smarter. And yes—we'll test the ramen.",{"type":13,"children":1283},[1284],{"text":1285,"type":17},"But the heart of it won't change:",{"type":13,"children":1287},[1288],{"bold":31,"text":1289,"type":17},"Eat. Paddle. Laugh at your mistakes. Keep moving.",{"type":13,"children":1291},[1292],{"text":1293,"type":17},"That's how you finish the Yukon.",{"type":13,"children":1295},[1296],{"text":1297,"type":17},"And honestly, it's how you finish most things worth doing.","2025-12-05","2026-03-17T00:59:52.876Z","2026-03-17T06:19:23.096Z","2026-03-17T06:19:23.101Z",{"id":1303,"documentId":1304,"name":1305,"role":1306,"bio":1307,"sortOrder":1312,"createdAt":1313,"updatedAt":1314,"publishedAt":1315},12,"zjmdsi3jlcrwhg7emciavygt","Daniel Staudigel","Fuel Designer",[1308],{"type":13,"children":1309},[1310],{"text":1311,"type":17},"Team Bend Racing's Daniel Staudigel developed the initial iteration of 4-Hour Fuel after his spectacular bonk was filmed for all to see in Amazon's \"World's Toughest Race: Eco Challenge Fiji\". He needed a more efficient and easy tasting fueling solution for his expedition racing.",1,"2026-03-17T00:59:53.203Z","2026-03-17T06:28:00.095Z","2026-03-17T06:28:00.105Z",{"id":1317,"url":1318,"alternativeText":221,"width":1319,"height":1320,"provider_metadata":1321},61,"https://assets.4hourfuel.com/blog_yukon_1000_a89b4534ff.webp",1022,1280,{"thumbhash":1322},"WxgKBgBTY/lHaThpeZZ5h1hXb3169Wg=",{"id":1324,"documentId":1325,"title":1326,"slug":1327,"excerpt":1328,"content":1329,"postedAt":1298,"createdAt":1530,"updatedAt":1531,"publishedAt":1532,"authorTeamMember":1533,"authorAmbassador":221,"featuredImage":1538},64,"nay7y7t2xz2fkyq66yf0q4qq","How Endurance Moms Can Stay Consistent Through the Holidays","how-endurance-moms-can-stay-consistent-through-the-holidays","One strength workout, one interval day, one fun day — keep it simple through the holidays.",[1330,1334,1338,1346,1350,1358,1364,1368,1372,1390,1394,1398,1402,1406,1410,1418,1436,1440,1444,1448,1452,1456,1460,1464,1472,1490,1494,1498,1502,1506,1510,1514,1518,1522,1526],{"type":13,"children":1331},[1332],{"text":1333,"type":17},"The holiday season is a sneaky one.",{"type":13,"children":1335},[1336],{"text":1337,"type":17},"It's dark, it's cold, the calendar fills up faster than your sink does, and if you're a parent, there's the beautiful, chaotic swirl of holiday traditions, sugar highs, sugar crashes, and no one knowing what day it is. But winter can also be the season that quietly rebuilds you. It can replenish you, ground you, and set you up for the adventures waiting on the other side of the holidays.",{"type":13,"children":1339},[1340,1342,1344],{"text":1341,"type":17},"If you're someone who loves endurance sports (like me)—running, biking, paddling, skiing—this time of year isn't about crushing mileage or chasing PRs. It's about creating a foundation that gets you ",{"text":1343,"type":17,"italic":31},"through",{"text":1345,"type":17}," the holidays feeling strong, steady, and still connected to your body… not overwhelmed by everything else happening around you.",{"type":13,"children":1347},[1348],{"text":1349,"type":17},"And here's the part I didn't expect after becoming a mom: my fitness actually improved, even though my training time shrank. Before kids, when I had endless hours, I'd spend long training days drifting through miles without real intention. Fun, yes, very. Productive? Not always. Once motherhood arrived, I had to strip it all down to what actually worked. I no longer had time to overtrain and honestly, that was a gift.",{"type":13,"children":1351},[1352,1354,1356],{"text":1353,"type":17},"Endurance athletes are notorious for pushing too hard when life speeds up, and the holidays are basically an all-you-can-eat buffet of stress, joy, logistics, and fatigue. This is ",{"text":1355,"type":17,"italic":31},"not",{"text":1357,"type":17}," the season to white-knuckle your way through training. It's the season to support your body, simplify your routines, and stay consistent in a way that feels good.",{"type":13,"children":1359},[1360,1362],{"text":1361,"type":17},"So below, I'm sharing my ",{"bold":31,"text":1363,"type":17},"six simple winter training strategies to help get us through the holidays feeling strong, grounded, and nowhere near burnout.",{"type":27,"level":265,"children":1365},[1366],{"text":1367,"type":17},"1. Think \"Consistency Over Intensity\"",{"type":13,"children":1369},[1370],{"text":1371,"type":17},"Forget monster workouts. Winter is the time for:",{"type":357,"format":358,"children":1373},[1374,1378,1382,1386],{"type":361,"children":1375},[1376],{"text":1377,"type":17},"Easy miles",{"type":361,"children":1379},[1380],{"text":1381,"type":17},"Low aerobic training",{"type":361,"children":1383},[1384],{"text":1385,"type":17},"Strength training",{"type":361,"children":1387},[1388],{"text":1389,"type":17},"Play and mental rest",{"type":13,"children":1391},[1392],{"text":1393,"type":17},"If you only have 30-45 minutes, it counts.",{"type":13,"children":1395},[1396],{"text":1397,"type":17},"If it's an easy jog around the neighborhood with your kids on scooters, it counts.",{"type":13,"children":1399},[1400],{"text":1401,"type":17},"If it's a strength session in your living room while dinner cooks, it counts.",{"type":13,"children":1403},[1404],{"text":1405,"type":17},"Winter base isn't sexy. It's steady.",{"type":27,"level":265,"children":1407},[1408],{"text":1409,"type":17},"2. Use the Three-Workout Rule",{"type":13,"children":1411},[1412,1414,1416],{"text":1413,"type":17},"If life gets wild (because… kids + holidays OR work holiday functions), aim for just ",{"bold":31,"text":1415,"type":17},"four key sessions a week",{"text":1417,"type":17},":",{"type":357,"format":358,"children":1419},[1420,1424,1428,1432],{"type":361,"children":1421},[1422],{"text":1423,"type":17},"One long aerobic session (Zone 2)",{"type":361,"children":1425},[1426],{"text":1427,"type":17},"One strength workout",{"type":361,"children":1429},[1430],{"text":1431,"type":17},"One interval/ high intensity workout (bits of zone 4-5)",{"type":361,"children":1433},[1434],{"text":1435,"type":17},"One skills or \"fun\" day (trail play, skiing, hiking, family adventure)",{"type":13,"children":1437},[1438],{"text":1439,"type":17},"Everything else is optional bonus credit.",{"type":13,"children":1441},[1442],{"text":1443,"type":17},"This system keeps forward momentum without the guilt and I find these four workouts are super easy to stick to. And then if you are able to do anything extra, it gives you an added boost of success and internal high fives.",{"type":27,"level":265,"children":1445},[1446],{"text":1447,"type":17},"3. Keep Intensity Minimal",{"type":13,"children":1449},[1450],{"text":1451,"type":17},"Intensity is an energetic tax.",{"type":13,"children":1453},[1454],{"text":1455,"type":17},"In winter, that tax should stay LOW.",{"type":13,"children":1457},[1458],{"text":1459,"type":17},"Sprinkle in short pickups if you crave speed and if it will help you get out some much needed stored energy, but don't build your winter around intervals. Save the spicy stuff for after the holidays.",{"type":27,"level":265,"children":1461},[1462],{"text":1463,"type":17},"4. Tend to the Pillars Moms/Parents Usually Ignore",{"type":13,"children":1465},[1466,1468,1470],{"text":1467,"type":17},"Winter is when recovery ",{"text":1469,"type":17,"italic":31},"actually",{"text":1471,"type":17}," matters:",{"type":357,"format":358,"children":1473},[1474,1478,1482,1486],{"type":361,"children":1475},[1476],{"text":1477,"type":17},"Sleep (as much as your life allows)",{"type":361,"children":1479},[1480],{"text":1481,"type":17},"Nutrition (fuel the cold, don't under-eat)",{"type":361,"children":1483},[1484],{"text":1485,"type":17},"Hydration (yes, even when you're freezing)",{"type":361,"children":1487},[1488],{"text":1489,"type":17},"Mobility",{"type":13,"children":1491},[1492],{"text":1493,"type":17},"This is how you stay strong for months.",{"type":27,"level":265,"children":1495},[1496],{"text":1497,"type":17},"5. Let Motherhood Lead the Training, Not Derail It",{"type":13,"children":1499},[1500],{"text":1501,"type":17},"Kids want to sled? Great—carry the sled back up for your \"hills.\"",{"type":13,"children":1503},[1504],{"text":1505,"type":17},"They want to build a snow fort? Cool—that's your functional strength.",{"type":13,"children":1507},[1508],{"text":1509,"type":17},"They want a cozy morning? Amazing read and craft with them and run later, or count it as recovery.",{"type":13,"children":1511},[1512],{"text":1513,"type":17},"Winter base training thrives when your life and your training aren't fighting each other.",{"type":27,"level":265,"children":1515},[1516],{"text":1517,"type":17},"6. Celebrate the Slow Burn",{"type":13,"children":1519},[1520],{"text":1521,"type":17},"You won't see huge fitness spikes in the holiday season.",{"type":13,"children":1523},[1524],{"text":1525,"type":17},"But if you do it right, you'll feel grounded, you'll feel prepared and when the first of the year hits—you'll take off like a rocket.",{"type":13,"children":1527},[1528],{"text":1529,"type":17},"Base season for Mama's is about playing the long game. And the long game always wins.","2026-03-17T00:59:52.900Z","2026-03-17T06:19:22.411Z","2026-03-17T06:19:22.418Z",{"id":432,"documentId":433,"name":434,"role":435,"bio":1534,"sortOrder":28,"createdAt":441,"updatedAt":442,"publishedAt":443},[1535],{"type":13,"children":1536},[1537],{"text":440,"type":17},{"id":1539,"url":1540,"alternativeText":221,"width":1541,"height":1541,"provider_metadata":1542},68,"https://assets.4hourfuel.com/endurance_moms_chelsey_13631681dd.jpg",1440,{"thumbhash":1543},"pvcJJwSug4l/eGlbl9Z2uommlwhnVaAF",{"id":1545,"documentId":1546,"title":1547,"slug":1548,"excerpt":1549,"content":1550,"postedAt":1298,"createdAt":1818,"updatedAt":1819,"publishedAt":1820,"authorTeamMember":1821,"authorAmbassador":221,"featuredImage":1826},70,"t519g5pfds8ijdeug0ln6svk","Cold-Weather Fueling for Busy Mamas (Without Overthinking It)","cold-weather-fueling-for-busy-mamas","You burn more energy in the cold. Here's how to stay fueled without overcomplicating it.",[1551,1555,1563,1569,1573,1577,1581,1585,1589,1596,1600,1604,1634,1638,1642,1646,1650,1668,1672,1676,1680,1684,1710,1714,1718,1722,1726,1730,1748,1752,1756,1760,1764,1782,1786,1790,1794,1798,1802,1806,1810,1814],{"type":13,"children":1552},[1553],{"text":1554,"type":17},"Cold weather changes everything — your metabolism, your hunger cues, your energy — and yet somehow, as moms, we're still juggling homeschool, work, scheduling, holiday events, and trying to squeeze training in before the sun sets at 4:42 p.m.",{"type":13,"children":1556},[1557,1559,1561],{"text":1558,"type":17},"And listen… none of us athlete+ Moms have time to craft gourmet winter fueling strategies. But I have good news: ",{"bold":31,"text":1560,"type":17},"winter fueling doesn't have to be complicated.",{"text":1562,"type":17}," It can be simple, warm, grounding, and incredibly effective.",{"type":13,"children":1564},[1565,1567],{"text":1566,"type":17},"Honestly, the hardest part is just ",{"text":1568,"type":17,"italic":31},"trusting the process.",{"type":13,"children":1570},[1571],{"text":1572,"type":17},"Lately, I've found that the less I overthink, the better I follow through. When my fueling plan is distilled and clear, my energy is steadier, my workouts feel better, and I'm far less likely to hit that 3 p.m. crash that makes me want to live inside the snack drawer with my kids.",{"type":13,"children":1574},[1575],{"text":1576,"type":17},"So I wanted to share what's been helping me this winter — the things that actually matter when it comes to fueling cold-weather training.",{"type":13,"children":1578},[1579],{"text":1580,"type":17},"Here are my go-tos:",{"type":13,"children":1582},[1583],{"text":1584,"type":17},"Have your own? I'd love to hear them! Post a comment or email me!",{"type":27,"level":265,"children":1586},[1587],{"text":1588,"type":17},"1. You Burn More Energy in the Cold (Even If Your Pace Is Slow)",{"type":13,"children":1590},[1591,1593,1595],{"text":1592,"type":17},"Your body uses extra fuel to stay warm, manage shivering, increase tension, and balance temperature swings. So if winter training feels sluggish, there's a 90% chance the issue isn't fitness—it's ",{"bold":31,"text":1594,"type":17},"under-fueling",{"text":288,"type":17},{"type":13,"children":1597},[1598],{"text":1599,"type":17},"A common scenario: You ate a big breakfast, worked for a few hours, then headed out the door with just water and one 90-calorie gummy packet for a \"just in case\" moment.",{"type":13,"children":1601},[1602],{"text":1603,"type":17},"A better option:",{"type":357,"format":358,"children":1605},[1606,1614,1618,1624],{"type":361,"children":1607},[1608,1610,1612],{"text":1609,"type":17},"Eat a ",{"bold":31,"text":1611,"type":17},"protein-rich breakfast",{"text":1613,"type":17}," first thing",{"type":361,"children":1615},[1616],{"text":1617,"type":17},"Do your morning tasks",{"type":361,"children":1619},[1620,1622],{"text":1621,"type":17},"Then eat a ",{"bold":31,"text":1623,"type":17},"small, carb-rich snack 15 minutes before training",{"type":361,"children":1625},[1626,1628,1632],{"text":1627,"type":17},"Bring easy to eat carbs with you (my favorite is ",{"url":1629,"type":254,"children":1630},"http://www.4hourfuel.com/",[1631],{"text":286,"type":17},{"text":1633,"type":17}," or a bag of mixed gummies depending on how long my training session is).",{"type":13,"children":1635},[1636],{"text":1637,"type":17},"This one shift can completely change your winter energy.",{"type":27,"level":265,"children":1639},[1640],{"text":1641,"type":17},"2. Start Your Day with \"Front-Loaded Fueling\"",{"type":13,"children":1643},[1644],{"text":1645,"type":17},"Your metabolic rate ramps up faster in cold weather. That means eating a breakfast that has 25-30 grams of protein in it is crucial. Even better for your all around health would be to drink a big glass of water first thing in the am, followed by breakfast AND then coffee (if you drink it that is!). I always find that if I start my day like this, I am already starting it with a feeling of success and am better at resisting the temptation to dip into the snack drawer alongside my kiddos through out the day.",{"type":13,"children":1647},[1648],{"text":1649,"type":17},"A few easy wins include:",{"type":357,"format":358,"children":1651},[1652,1656,1660,1664],{"type":361,"children":1653},[1654],{"text":1655,"type":17},"A warm protein rich smoothie you can drink while doing kid stuff",{"type":361,"children":1657},[1658],{"text":1659,"type":17},"Oats with nut butter + protein rich yogurt on the side",{"type":361,"children":1661},[1662],{"text":1663,"type":17},"Scrambled eggs + bacon + toast + cottage cheese + tomatoes",{"type":361,"children":1665},[1666],{"text":1667,"type":17},"Cottage cheese pancakes + bacon and an egg",{"type":13,"children":1669},[1670],{"text":1671,"type":17},"An added bonus of all of these is that my kids love all of these options and their little furnace bodies definitely need winter calories as well. Cold mornings require warm nourishment. Don't make your body beg for it.",{"type":27,"level":265,"children":1673},[1674],{"text":1675,"type":17},"3. Add 150–300 Extra Calories to Longer Sessions",{"type":13,"children":1677},[1678],{"text":1679,"type":17},"Adding extra calories to your longer training sessions is not \"treating yourself\", it's necessary and good for you to start thinking of it as \"fuel\" to keep you feeling strong and powerful while you are out doing your thing. If you come home starving, you will most likely do what we all do: raid the fridge with out thinking about what your body really needs and instead over eat on empty calories. Trust me, I have done this plenty of times, and it never feels good afterwards.",{"type":13,"children":1681},[1682],{"text":1683,"type":17},"What is a good option you ask? Below are my favorites for in training fueling.",{"type":357,"format":358,"children":1685},[1686,1690,1694,1698,1702,1706],{"type":361,"children":1687},[1688],{"text":1689,"type":17},"4 Hour Fuel Endurance Superfood Smoothie (600 calories with the perfect combo of carbs, protein, salt and fat)",{"type":361,"children":1691},[1692],{"text":1693,"type":17},"Warm Banana Chocolate or Horchata 4 Hour Fuel with a shot of espresso (perfect combo of caffeine + carbs, fat, protein and salt)",{"type":361,"children":1695},[1696],{"text":1697,"type":17},"Trail mix with more carbs than fat (think old fashioned Chex Mix + M&Ms)",{"type":361,"children":1699},[1700],{"text":1701,"type":17},"Soft cookies (yes, really)",{"type":361,"children":1703},[1704],{"text":1705,"type":17},"favorite assortment of your gummies",{"type":361,"children":1707},[1708],{"text":1709,"type":17},"Hot cocoa with protein and electrolytes (this is my favorite for long ski days)",{"type":13,"children":1711},[1712],{"text":1713,"type":17},"Winter is no time for the \"I'll just push through\" attitude. It's a time to rebuild and train yourself to keep eating while you train.",{"type":27,"level":265,"children":1715},[1716],{"text":1717,"type":17},"4. Hydration Still Matters (More Than You Think)",{"type":13,"children":1719},[1720],{"text":1721,"type":17},"Cold blunts thirst cues by up to 40%.",{"type":13,"children":1723},[1724],{"text":1725,"type":17},"That means you're under-drinking even when you think you're fine.",{"type":13,"children":1727},[1728],{"text":1729,"type":17},"3 of my go to strategies:",{"type":357,"format":358,"children":1731},[1732,1736,1740,1744],{"type":361,"children":1733},[1734],{"text":1735,"type":17},"Sip warm water or herbal tea all morning",{"type":361,"children":1737},[1738],{"text":1739,"type":17},"Add electrolytes to at least one bottle/day",{"type":361,"children":1741},[1742],{"text":1743,"type":17},"Put a cup in my bathroom, everytime I pee - I drink a glass.",{"type":361,"children":1745},[1746],{"text":1747,"type":17},"After my training I always end up with a ton of water that I didn't drink, so before I let myself go inside, I make myself drink all of it.",{"type":13,"children":1749},[1750],{"text":1751,"type":17},"Hydration is the quiet variable that keeps your winter energy stable and your immune system supported.",{"type":27,"level":265,"children":1753},[1754],{"text":1755,"type":17},"5. Don't Skimp on Recovery Fuel",{"type":13,"children":1757},[1758],{"text":1759,"type":17},"If you finish cold, your body is in a stress state. Post-training food calms the system, replenishes energy, and speeds recovery. Prep something before you leave so it's effortless when you return.",{"type":13,"children":1761},[1762],{"text":1763,"type":17},"Cozy recovery ideas:",{"type":357,"format":358,"children":1765},[1766,1770,1774,1778],{"type":361,"children":1767},[1768],{"text":1769,"type":17},"Soup loaded with protein + veggies",{"type":361,"children":1771},[1772],{"text":1773,"type":17},"Oatmeal with peanut butter, nuts, and fruit",{"type":361,"children":1775},[1776],{"text":1777,"type":17},"A hot turkey sandwich",{"type":361,"children":1779},[1780],{"text":1781,"type":17},"A warm protein smoothie",{"type":13,"children":1783},[1784],{"text":1785,"type":17},"Your winter recovery meals should feel like a hug. Something warm, nourishing, and deeply satisfying.",{"type":27,"level":265,"children":1787},[1788],{"text":1789,"type":17},"6. Mamas Need More Fuel—Period",{"type":13,"children":1791},[1792],{"text":1793,"type":17},"You're not just training. You're lifting kids, carrying gear, homeschooling, working, driving, managing schedules, and squeezing in movement whenever life cracks open a window.",{"type":13,"children":1795},[1796],{"text":1797,"type":17},"Winter is heavier, stress is higher and days are shorter.",{"type":13,"children":1799},[1800],{"text":1801,"type":17},"Under-fueling is one of the biggest performance and mood limiters for active moms during the cold season.",{"type":13,"children":1803},[1804],{"text":1805,"type":17},"Remember:",{"type":13,"children":1807},[1808],{"bold":31,"text":1809,"type":17},"More fuel = more energy = more consistency = a happier, stronger Mama.",{"type":13,"children":1811},[1812],{"text":1813,"type":17},"Winter can feel long, dark, and demanding, but it can also be a season of rebuilding, softening, and quietly getting stronger. Fueling well is one of the kindest things you can do for your body right now. So give yourself permission to eat enough, to drink enough, to warm yourself up, and to honor the work you're doing- both inside and outside your workouts.",{"type":13,"children":1815},[1816],{"text":1817,"type":17},"Spring miles are built in winter kitchens. And, you deserve to feel strong ALL season long.","2026-03-17T00:59:52.912Z","2026-03-17T06:19:22.877Z","2026-03-17T06:19:22.881Z",{"id":432,"documentId":433,"name":434,"role":435,"bio":1822,"sortOrder":28,"createdAt":441,"updatedAt":442,"publishedAt":443},[1823],{"type":13,"children":1824},[1825],{"text":440,"type":17},{"id":1827,"url":1828,"alternativeText":221,"width":1829,"height":1830,"provider_metadata":1831},26,"https://assets.4hourfuel.com/4590133270_8646b3a51d.jpg",800,571,{"thumbhash":1832},"OQgKDYD3WXeGeYiJdoh4iBd4cIEH",{"id":1834,"documentId":1835,"title":1836,"slug":1837,"excerpt":1838,"content":1839,"postedAt":1947,"createdAt":1948,"updatedAt":1949,"publishedAt":1950,"authorTeamMember":1951,"authorAmbassador":221,"featuredImage":1956},80,"seinpnzahqkw34v5gunmyfi7","How 4 Hour Fuel Powered my 34-Hour Adventure Race","how-4-hour-fuel-powered-my-34-hour-adventure-race","A race report on fueling through a 34-hour adventure race.",[1840,1844,1851,1855,1867,1875,1879,1883,1890,1916,1919,1927,1935],{"type":13,"children":1841},[1842],{"text":1843,"type":17},"Endurance athletes know that nutrition can make or break a race. You can have the best training, the best gear, and the best team—but if your fueling plan falls apart, so does everything else. That lesson was front and center for me during the Rainier Raid 34-hour adventure race, where I leaned heavily on 4HourFuel to keep my body and mind firing for over a day of nonstop racing.",{"type":13,"children":1845},[1846,1848,1849],{"text":1847,"type":17},"Adventure racing is the ultimate test of endurance. It combines trail running, mountain biking, paddling, and navigation into one continuous effort, pushing athletes far beyond the limits of a typical marathon or triathlon. Managing energy intake is a constant battle—you need calories that are easy to digest, quick to absorb, and balanced enough to sustain you through wildly different disciplines. That's exactly why I trusted ",{"bold":31,"text":286,"type":17},{"text":1850,"type":17}," as my main source of nutrition.",{"type":27,"level":28,"children":1852},[1853],{"text":1854,"type":17},"My 4HourFuel Race Strategy",{"type":13,"children":1856},[1857,1859,1861,1863,1865],{"text":1858,"type":17},"In total, I consumed the equivalent of ",{"bold":31,"text":1860,"type":17},"24 hours' worth of 4HourFuel in a 31-hour race",{"text":1862,"type":17},"—and honestly, I wish I had packed more. That added up to about ",{"bold":31,"text":1864,"type":17},"800 calories of steady, reliable fuel",{"text":1866,"type":17},": fast-absorbing carbs, muscle-preserving protein, key electrolytes, and BCAAs to delay fatigue. It wasn't just nutrition; it was my safety net.",{"type":13,"children":1868},[1869,1871,1873],{"text":1870,"type":17},"Unlike gels or candy that can spike and crash your energy, ",{"bold":31,"text":1872,"type":17},"4HourFuel kept me even and steady all night long",{"text":1874,"type":17},". Whether I was hammering on the bike, grinding through off-trail trekking, or navigating steep technical descents, I never felt that \"bonk\" that so many endurance athletes dread. Instead, I was able to keep the focus on racing—finding CPs in the woods, communicating with my teammates, and staying sharp when fatigue wanted to take over.",{"type":27,"level":28,"children":1876},[1877],{"text":1878,"type":17},"Why 4HourFuel Works for Adventure Racing",{"type":13,"children":1880},[1881],{"text":1882,"type":17},"Adventure racing is unpredictable. Sometimes you're hiking your bike up a scree field. Sometimes you're paddling for hours in the dark. And sometimes you're trail running through technical terrain on legs that already have 20 hours of work in them. The demands change constantly, but your nutrition has to keep pace.",{"type":13,"children":1884},[1885,1887,1888],{"text":1886,"type":17},"Here's what made ",{"bold":31,"text":286,"type":17},{"text":1889,"type":17}," stand out for me:",{"type":357,"format":358,"children":1891},[1892,1898,1904,1910],{"type":361,"children":1893},[1894,1896],{"bold":31,"text":1895,"type":17},"Easy on the stomach",{"text":1897,"type":17},": No GI issues even after 30+ hours of racing.",{"type":361,"children":1899},[1900,1902],{"bold":31,"text":1901,"type":17},"Balanced energy",{"text":1903,"type":17},": Carbs + protein + electrolytes + BCAAs = no crashes.",{"type":361,"children":1905},[1906,1908],{"bold":31,"text":1907,"type":17},"Simple to mix",{"text":1909,"type":17},": Just shake and go—critical when you're racing sleep-deprived.",{"type":361,"children":1911},[1912,1914],{"bold":31,"text":1913,"type":17},"Endurance-proven",{"text":1915,"type":17},": It powered me through one of the grittiest, most intense races I've done in years.",{"type":27,"level":28,"children":1917},[1918],{"text":632,"type":17},{"type":13,"children":1920},[1921,1923,1925],{"text":1922,"type":17},"For me, ",{"bold":31,"text":1924,"type":17},"4HourFuel wasn't just a supplement—it was the backbone of my race strategy",{"text":1926,"type":17},". It allowed me to push through discomfort, stay sharp on navigation, and keep my body moving strong long after the point most nutrition plans would have fallen apart.",{"type":13,"children":1928},[1929,1931,1933],{"text":1930,"type":17},"If you're training for an ",{"bold":31,"text":1932,"type":17},"ultramarathon, 24-hour mountain bike race, or multi-day expedition",{"text":1934,"type":17},", I can't recommend 4HourFuel enough. It's not about surviving the miles—it's about thriving in them. And in this race, 4HourFuel gave me the confidence to do exactly that.",{"type":13,"children":1936},[1937,1939,1941,1945],{"bold":31,"text":1938,"type":17},"Ready to fuel your next adventure?",{"text":1940,"type":17}," Check out ",{"url":1942,"type":254,"children":1943},"https://4hourfuel.com",[1944],{"text":286,"type":17},{"text":1946,"type":17}," and see why more endurance athletes are making it their go-to race nutrition.","2025-10-10","2026-03-17T00:59:52.850Z","2026-03-17T06:21:52.755Z","2026-03-17T06:21:52.764Z",{"id":432,"documentId":433,"name":434,"role":435,"bio":1952,"sortOrder":28,"createdAt":441,"updatedAt":442,"publishedAt":443},[1953],{"type":13,"children":1954},[1955],{"text":440,"type":17},{"id":1053,"url":1957,"alternativeText":221,"width":1958,"height":225,"provider_metadata":1959},"https://assets.4hourfuel.com/PXL_20240131_184939194_769x1024_64db7c607f.jpg",769,{"thumbhash":1960},"XhgKDQKHaWqHlpf3mIyIaD3AwLEL",{"id":1962,"documentId":1963,"title":1964,"slug":1965,"excerpt":1966,"content":1967,"postedAt":1947,"createdAt":2119,"updatedAt":2120,"publishedAt":2121,"authorTeamMember":2122,"authorAmbassador":221,"featuredImage":2127},76,"r1t9h3z2c57i8gdlx2ms5adt","High-Carb is Hot Right Now — But Does It Actually Matter?","high-carb-is-hot-right-now-but-does-it-actually-matter","The science behind carbs is solid — but the real questions are how much are you actually burning, and can you do it for hours?",[1968,1972,1976,1980,2000,2004,2008,2012,2038,2042,2050,2076,2080,2084,2111,2115],{"type":13,"children":1969},[1970],{"text":1971,"type":17},"Interesting science has devolved into an arms race in endurance sports. Pros from the Tour and the Ultra circuit are bragging about 100-120 grams per hour, nutrition companies are rushing out dual-carb products, and social media influencers are in a bottle-math fever-dream. The science behind it is solid - carbs are the body's fastest fuel. But: the real questions for us are how much are you actually burning, and can you do it for days on end? In our world, races last days - adventure racing world championships is coming up, and winners are expected to finish in 8 days!! Nutrition plans are great, but as soon as you switch from your high-carb ultra-fuel to a cheeseburger or burrito - you're going to fall off a cliff performance-wise.",{"type":13,"children":1973},[1974],{"bold":31,"text":1975,"type":17},"What the Science Actually Measures",{"type":13,"children":1977},[1978],{"text":1979,"type":17},"Lab studies are clear: carbs fuel performance. Typical findings:",{"type":357,"format":358,"children":1981},[1982,1988,1994],{"type":361,"children":1983},[1984,1986],{"bold":31,"text":1985,"type":17},"Acute performance windows:",{"text":1987,"type":17}," Single-source carbs top out at ~60 g/hr; multi-transportable carbs (glucose + fructose) can reach ~90 g/hr oxidation and improve time-to-exhaustion or time-trial performance.",{"type":361,"children":1989},[1990,1992],{"bold":31,"text":1991,"type":17},"High-end intake hype:",{"text":1993,"type":17}," Pros may consume 100–120 g/hr. Evidence that this provides universal performance gains is mixed; oxidation may plateau, and gut tolerance varies widely.",{"type":361,"children":1995},[1996,1998],{"bold":31,"text":1997,"type":17},"Diminishing returns:",{"text":1999,"type":17}," Once you exceed ~90 g/hr, extra carbs often just sit in the gut, risking GI issues without clear gains.",{"type":13,"children":2001},[2002],{"text":2003,"type":17},"The lab numbers are useful, but they treat many real-world variables as \"noise.\"",{"type":13,"children":2005},[2006],{"bold":31,"text":2007,"type":17},"What the Lab Treats as Noise",{"type":13,"children":2009},[2010],{"text":2011,"type":17},"Endurance racing isn't done under controlled conditions. Some overlooked factors:",{"type":357,"format":358,"children":2013},[2014,2020,2026,2032],{"type":361,"children":2015},[2016,2018],{"bold":31,"text":2017,"type":17},"Palatability & adherence:",{"text":2019,"type":17}," Can you realistically choke down 120g/hr of carbs without gagging (and burn all of them)?",{"type":361,"children":2021},[2022,2024],{"bold":31,"text":2023,"type":17},"Repeatability:",{"text":2025,"type":17}," Day-after-day stages, ultras, or expedition races aren't one-off experiments. It usually doesn't matter at all how you feel on day one, your overall time is what matters. In most races, consistent performance beats sprint speed during the first hours.",{"type":361,"children":2027},[2028,2030],{"bold":31,"text":2029,"type":17},"GI tolerance:",{"text":2031,"type":17}," Lab studies rarely simulate heat, altitude, or fatigue. Nausea and cramps are common in ultra finishers (some studies estimate it as high as 90%!).",{"type":361,"children":2033},[2034,2036],{"bold":31,"text":2035,"type":17},"24+ hour context:",{"text":2037,"type":17}," Logistics, taste fatigue, and cumulative strain often prevent athletes from hitting lab-style targets. Gus are heavy, 120g/hr is a wild amount of mass to bring on a long stage! We had a 24h+ opening stage in the Endless Mountains Expedition Race - that would have been 3kg of sugar per person!",{"type":13,"children":2039},[2040],{"bold":31,"text":2041,"type":17},"Protein Matters - Even if the Lab Shrugs",{"type":13,"children":2043},[2044,2046,2048],{"text":2045,"type":17},"Labs generally test carbs in isolation, so ",{"bold":31,"text":2047,"type":17},"protein doesn't move the needle for a 3-hour TT.",{"text":2049,"type":17}," But real-world endurance is measured in hours and days:",{"type":357,"format":358,"children":2051},[2052,2058,2064,2070],{"type":361,"children":2053},[2054,2056],{"bold":31,"text":2055,"type":17},"Muscle preservation:",{"text":2057,"type":17}," Daily protein prevents lean mass loss, especially in multi-day races or ultra events.",{"type":361,"children":2059},[2060,2062],{"bold":31,"text":2061,"type":17},"Palatability:",{"text":2063,"type":17}," In long events, having protein fights \"meat hunger\" and makes the drink taste a lot more like a yummy smoothie, and less like an obnoxious sugary drink.",{"type":361,"children":2065},[2066,2068],{"bold":31,"text":2067,"type":17},"Recovery & how-you-feel:",{"text":2069,"type":17}," Protein aids repair, reduces soreness, and helps you bounce back for the next session.",{"type":361,"children":2071},[2072,2074],{"bold":31,"text":2073,"type":17},"Gut tolerance:",{"text":2075,"type":17}," Moderate protein in fuels (like pea protein) doesn't block carb absorption and can make long feeding more sustainable.",{"type":13,"children":2077},[2078],{"text":2079,"type":17},"Put simply: protein isn't about short-term watts — it's about keeping your body functional over hours and days, and keeping your hunger at bay, so you don't wind up tucking into a sloppy burrito at the transition area. Believe me - we've done it, and it's been a mistake every time.",{"type":13,"children":2081},[2082],{"bold":31,"text":2083,"type":17},"Practical takeaways:",{"type":357,"format":2085,"children":2086},"ordered",[2087,2093,2099,2105],{"type":361,"children":2088},[2089,2091],{"bold":31,"text":2090,"type":17},"Outcomes matter, the math doesn't.",{"text":2092,"type":17}," As far as I'm aware, carbs-per-hour isn't a winning criteria (though it might make fun preem). Race time, distance, etc are what matters.",{"type":361,"children":2094},[2095,2097],{"bold":31,"text":2096,"type":17},"Don't overload the stomach.",{"text":2098,"type":17}," The higher the carbs, the higher the risk of GI distress, especially if you're pushing 90+g/hr.",{"type":361,"children":2100},[2101,2103],{"bold":31,"text":2102,"type":17},"Train the gut.",{"text":2104,"type":17}," During longer efforts, deliberately push the boundaries in terms of what you're absorbing. Start at 50g/hr, but push higher and see where you land.",{"type":361,"children":2106},[2107,2109],{"bold":31,"text":2108,"type":17},"Recovery matters.",{"text":2110,"type":17}," Protein helps your legs feel better and perform better the next day.",{"type":13,"children":2112},[2113],{"bold":31,"text":2114,"type":17},"What we're doing with 4-hour-fuel.",{"type":13,"children":2116},[2117],{"text":2118,"type":17},"4HF is already a high-carb fuel, most of our mixes use dual-source carbs (our savory mixes are the exception), and at the practical amounts our athletes use (between 50-80g/hr) has a small amount of protein (5g-8g/hr) which is unlikely to interfere with the carb absorption, and contributes massively to adherence. We flavor our lemon, berry, and banana chocolate mixes with primarily real fruit powder, which makes them taste a lot more like a refreshing smoothie than a gel or traditional carb source. We also aim to make it as easy to use in the field as possible. Mixing 4 hours worth of food in a minute is way easier than rooting around in your pack for the next few hours worth of bars, gels, and candy, and then trying not to litter all the wrappers along the way.","2026-03-17T00:59:52.864Z","2026-03-17T06:20:11.816Z","2026-03-17T06:20:11.830Z",{"id":1303,"documentId":1304,"name":1305,"role":1306,"bio":2123,"sortOrder":1312,"createdAt":1313,"updatedAt":1314,"publishedAt":1315},[2124],{"type":13,"children":2125},[2126],{"text":1311,"type":17},{"id":2128,"url":2129,"alternativeText":221,"width":2130,"height":2131,"provider_metadata":2132},65,"https://assets.4hourfuel.com/blog_high_carb_97b58815a7.jpg",1080,669,{"thumbhash":2133},"DxgKDII8WZl2Z3ePY4mQ1UkJXA==",{"id":1539,"documentId":2135,"title":2136,"slug":2137,"excerpt":2138,"content":2139,"postedAt":2200,"createdAt":2201,"updatedAt":2202,"publishedAt":2203,"authorTeamMember":2204,"authorAmbassador":221,"featuredImage":2209},"hs5664m9pmldyahedgykjwjx","What's an Endurance Superfood?","whats-an-endurance-superfood","Maltodextrin is the undisputed king of neutral-tasting carbohydrates. Here's why.",[2140,2144,2152,2160,2168,2176,2184,2188,2192,2196],{"type":13,"children":2141},[2142],{"text":2143,"type":17},"We call 4 Hour Fuel the Endurance Superfood - what's up with that? There are five critical ingredients in every bag of 4HF, which combine to create the most effective fuel source for endurance activities:",{"type":357,"format":2085,"children":2145},[2146],{"type":361,"children":2147},[2148,2150],{"bold":31,"text":2149,"type":17},"Maltodextrin",{"text":2151,"type":17}," is the undisputed king of neutral-tasting carbohydrates. Super fast absorption, easy on your digestive system, and a great way to pack in calories! Unsurprisingly, many folks don't like it packing in calories into their normal foods - but in an endurance fuel, that's the whole point.",{"type":357,"format":2085,"children":2153},[2154],{"type":361,"children":2155},[2156,2158],{"bold":31,"text":2157,"type":17},"Pea protein",{"text":2159,"type":17}," is our choice for protein. It's a well-balanced protein with good absorption, generally well tolerated by most people, and doesn't change the flavor or texture very much. Including protein in 4HF helps your body to recover on-the-go. As you start pushing into longer efforts, your body needs to settle into a repair-and-perform rhythm. If you do not have free amino acids floating around in your body, it will break down muscles in order to repair other parts of the body. This is why many athletes report muscle loss towards the end of longer seasons (and report eliminating muscle wasting after switching to four hour fuel!). By mixing protein into every slurp of calories, you ensure your body has the resources to rebuild the cellular damage that is par for the course while doing exercise.",{"type":357,"format":2085,"children":2161},[2162],{"type":361,"children":2163},[2164,2166],{"bold":31,"text":2165,"type":17},"Branch Chain Amino Acids",{"text":2167,"type":17}," (or BCAAs) are some of the most-necessary amino acids that get used up during endurance activities. Pea protein is naturally high in BCAAs, but we add even more, because your muscles can use the extra boost!",{"type":357,"format":2085,"children":2169},[2170],{"type":361,"children":2171},[2172,2174],{"bold":31,"text":2173,"type":17},"Salt",{"text":2175,"type":17}," - while not enough salt to supplement hard efforts in the heat, having a baseline of salt in every sip of 4HF makes it easier for the body to digest, and offsets the water you mixed the powder into.",{"type":357,"format":2085,"children":2177},[2178],{"type":361,"children":2179},[2180,2182],{"bold":31,"text":2181,"type":17},"Flavor",{"text":2183,"type":17}," - Perhaps the most important part of four hour fuel is the flavoring. There are plenty of nutrition supplements that have a good balance of carbs and protein (they're sometimes called \"mass gainers\" in body building circles) - but 4HF is the first one designed with the needs of ultra-distance endurance racing in mind. It's designed to pack four hours of calories (well 800 calories, 200 cal/hr is a normal baseline amount) into a standard 16-20oz bike bottle and be yummy. If you mix our competitors this strong, they comes out overly sweet, syrupy, and all-around pretty gross. No way I'd drink them bottle after bottle, day after day! Four hour fuel, though, I still love it 7 days in!",{"type":13,"children":2185},[2186],{"bold":31,"text":2187,"type":17},"How to use four hour fuel:",{"type":13,"children":2189},[2190],{"text":2191,"type":17},"It's pretty simple to use 4HF - bring enough powder to cover your entire caloric needs for however long you might be out, or a bit extra. If it's longer than three or four hours, I like to bring different flavors, because it can get boring only having one flavor. This is why we're constantly experimenting with new flavors, and have lots of limited-edition flavors. If I'm going to be out for 6h or longer, I'll also pack some \"emotional food\" - i.e. whatever I might want to snack on, if I'm feeling low or bored. I know I am not depending on this for my calories, so it can be anything I know boosts me out there - marshmallows, gummies, dried fruit, beef jerky - whatever!",{"type":13,"children":2193},[2194],{"text":2195,"type":17},"If you're at home, you can blend 200g of powder into 12oz of water, add it to your bike bottle, then top off with tap water. In the field, I put a little bit of water in the bottom of the bottle, add the powder, top off with water, shake shake shake, then top off again with water. I've gotten pretty practiced at this, so I often do it while walking, using water from my hydration bladder.",{"type":13,"children":2197},[2198],{"text":2199,"type":17},"It's a little surprising, but four hour fuel can be almost all of your calories for a very long time... lately my races have been 90% four hour fuel, 10% emotional food in terms of caloric consumption! I find that there's enough to think about as an endurance athlete, that letting go of the complexity of nutrition for \"just drink this bottle over the next few hours\" has been transformational to my ability to perform. Nutrition may be one of the most important things to do while racing, it doesn't have to be complicated!","2024-09-12","2026-03-17T00:59:52.834Z","2026-03-17T06:19:22.722Z","2026-03-17T06:19:22.726Z",{"id":432,"documentId":433,"name":434,"role":435,"bio":2205,"sortOrder":28,"createdAt":441,"updatedAt":442,"publishedAt":443},[2206],{"type":13,"children":2207},[2208],{"text":440,"type":17},{"id":2210,"url":2211,"alternativeText":221,"width":2212,"height":226,"provider_metadata":2213},24,"https://assets.4hourfuel.com/5423568347_df3f8f17f5.jpg",1125,{"thumbhash":2214},"1ygGFQRbmGCad5fIiJiYlAiFgpMJ",{"id":2216,"documentId":2217,"title":2218,"slug":2219,"excerpt":2220,"content":2221,"postedAt":2261,"createdAt":2262,"updatedAt":2263,"publishedAt":2264,"authorTeamMember":2265,"authorAmbassador":221,"featuredImage":2270},77,"o79slwl8oleevqb5dy4e8moa","How to Use 4 Hour Fuel in the Heat","how-to-use-4-hour-fuel-in-the-heat","Keep the intensity down, stay cool, supplement salt, and stay way ahead on hydration.",[2222,2226,2230,2236,2242,2248,2257],{"type":13,"children":2223},[2224],{"text":2225,"type":17},"Heat is one of the most challenging environmental factors to racing and exercise in general. Many, many people struggle in hot races - especially bigger folks (like me). Go hard for a few hours, sweat a few liters, supplement with not quite the right stuff, and all of a sudden you're facing many simultaneous problems that all compound: salt imbalance messes with your taste perception, nausea makes you unlikely to want to eat and drink, and hypovolemia (not enough blood) makes it much harder to deliver oxygen and nutrients to your muscles. Not fun.",{"type":13,"children":2227},[2228],{"text":2229,"type":17},"It's taken us a while to have the confidence to do it, but the solution is pretty simple: keep the intensity down, stay cool, supplement salt, and stay way ahead of nutrition. Let's break down each of these.",{"type":13,"children":2231},[2232,2234],{"bold":31,"text":2233,"type":17},"Keep the intensity down:",{"text":2235,"type":17}," especially in hot races, I wear a heart rate monitor. For long, hot races, the intensity goal has to be a bit lower. I keep an eye on how much my heart rate goes up vs. my breathing. If the heart is pumping a lot, and I'm barely breathing, that means I've lost a lot of water, and I need to slow down and double down on hydration (salt + water!).",{"type":13,"children":2237},[2238,2240],{"bold":31,"text":2239,"type":17},"Stay cool",{"text":2241,"type":17},": Why wait for sweat to cool you off? Just stay wet! It's much more efficient to keep yourself cool by applying water than it is to wait for your body to absorb and then sweat out the water. If I feel like I'm sweating a lot, I probably need to dial back the intensity, get wetter, or both.",{"type":13,"children":2243},[2244,2246],{"bold":31,"text":2245,"type":17},"Supplement salt:",{"text":2247,"type":17}," Salt is a key ingredient in hydration mixes for a reason! Sweat on average has 1g per L, so you need to replace about that. Interestingly, few sports drinks have enough, Gatorade for example is about half of what you need for ultra-endurance. I find it pretty difficult to consume enough salt when I can taste it, so I prefer taking salt caps, 1-2 per hour especially when it's hot (I drink 0.5-1L in the heat). Everybody has a favorite brand, but as long as you're consuming around to 1g of salt per liter of water when you're sweating, you're on the right track.",{"type":13,"children":2249},[2250,2252,2254,2255],{"bold":31,"text":2251,"type":17},"Stay way ahead of nutrition:",{"text":2253,"type":17}," This is where 4 Hour Fuel comes in. When I'm working out in the heat, the last thing I want to do is eat stuff. Staying on 200-300cal/hr with a squirt every half hour is pretty much all I want. If you get behind on food, it's incredibly difficult to get back, because your body is doing so many things at once. The last thing it wants to do is digest a big meal ",{"text":374,"type":17,"italic":31},{"text":2256,"type":17}," go fast. In cold races, I'll often mix 4HF ahead of time, but since we don't use any preservatives, it can go bad if you leave it in the heat for a long time before you get to it, and that is definitely not going to help you stay fueled! We've never had it go bad in less than 6h, but have definitely had funky bottles after 12h in the heat.",{"type":13,"children":2258},[2259],{"text":2260,"type":17},"Four Hour Fuel has transformed our hot-weather racing game. It is just so much mentally easier to stay on top of the many variables when it only takes ~30sec/hour to consume all the calories you need, and a minute or two every 3-4 hours to refill a fresh bottle. I love to have some savory bags (ramen and vietnamese pho) available, because in the heat especially I need a break from the sweet!","2024-08-04","2026-03-17T00:59:52.819Z","2026-03-17T06:20:43.199Z","2026-03-17T06:20:43.269Z",{"id":1303,"documentId":1304,"name":1305,"role":1306,"bio":2266,"sortOrder":1312,"createdAt":1313,"updatedAt":1314,"publishedAt":1315},[2267],{"type":13,"children":2268},[2269],{"text":1311,"type":17},{"id":2271,"url":2272,"alternativeText":221,"width":2212,"height":226,"provider_metadata":2273},23,"https://assets.4hourfuel.com/5454607217_eb6eb2673a.jpg",{"thumbhash":2274},"ljgKFQRMa1CJR5dIWGVVRxxQltEI",{"id":2276,"documentId":2277,"title":2278,"slug":2279,"excerpt":2280,"content":2281,"postedAt":2312,"createdAt":2313,"updatedAt":2314,"publishedAt":2315,"authorTeamMember":2316,"authorAmbassador":221,"featuredImage":2328},79,"qircgp3lthk3e0qoh64c0hlb","Our Formula","our-formula","The breakdown: 180g carbs, 20g plant protein, BCAAs, electrolytes, and natural fruit sugars per serving.",[2282,2286,2296,2300,2304,2308],{"type":13,"children":2283},[2284],{"text":2285,"type":17},"Oh my god - how have we run a store for so long selling a endurance fuel without a picture of the ingredients. Well, really, selling was an afterthought honestly, as we started out making this only for our team to use in our endeavors. But it is high time. So here is the rough breakdown of the basic macros per serving:",{"type":357,"format":358,"children":2287},[2288,2292],{"type":361,"children":2289},[2290],{"text":2291,"type":17},"180g carbs (proprietary mix of maltodextrin, dextrose, and fruit powder)",{"type":361,"children":2293},[2294],{"text":2295,"type":17},"20g protein (vegan plant based with additional BCAAs added)",{"type":13,"children":2297},[2298],{"text":2299,"type":17},"We've also added electrolytes. The Banana Chocolate flavor also has some MCT powder which adds some healthy fat to the mix.",{"type":13,"children":2301},[2302],{"text":2303,"type":17},"There's more too it all than that - but that gives you an idea. Simple, effective ingredients. Designed to be super calorie dense, we mix a serving (800 calories) in a single 20oz sport bottle and use it as a primary fuel for 8 hours. You can of course mix it weaker, but the taste profile is created to be yummy at subtle at full power, so weaker mixes maintain nutritional density but have less flavor.",{"type":13,"children":2305},[2306],{"text":2307,"type":17},"Lab flavors (limited availability) include: Horchata, Latte, Ramen Soup, Pho Soup, Tomato Soup, Berry Smoothie, Lemon Alert (nootropics added), Mocha Madness, and everyone's favorite accident (Berry Pho). Questions, email us. And check back once in a while to see our serious (and mostly not so serious blog entries).",{"type":13,"children":2309},[2310],{"text":2311,"type":17},"Feed your suffering.","2024-05-22","2026-03-17T00:59:52.762Z","2026-03-17T06:21:35.728Z","2026-03-17T06:21:35.737Z",{"id":1059,"documentId":2317,"name":2318,"role":2319,"bio":2320,"sortOrder":265,"createdAt":2325,"updatedAt":2326,"publishedAt":2327},"tq01rqw1prmzhlm4iu83mi6v","Jason Magness","Co-Founder",[2321],{"type":13,"children":2322},[2323],{"text":2324,"type":17},"Endurance athlete, adventurer, and co-founder of 4 Hour Fuel. Jason brings decades of expedition racing experience to the team and has tested the fuel across the globe in the most demanding conditions.","2026-03-17T00:59:53.221Z","2026-03-17T06:28:00.227Z","2026-03-17T06:28:00.234Z",{"id":2329,"url":2330,"alternativeText":221,"width":2331,"height":226,"provider_metadata":2332},21,"https://assets.4hourfuel.com/5572550841_b356bf1627.jpg",1130,{"thumbhash":2333},"l/gJFQKJiICJyJioh4iYmFVwZANn",{"id":2335,"documentId":2336,"title":2337,"slug":2338,"excerpt":2339,"content":2340,"postedAt":2312,"createdAt":2403,"updatedAt":2404,"publishedAt":2405,"authorTeamMember":2406,"authorAmbassador":221,"featuredImage":2411},81,"s7wjj1s9vrcshbyvwnjgbxgt","Let's All Get Naked","lets-all-get-naked","All about our Naked Fuel — the unflavored base ready for your own twist.",[2341,2345,2349,2353,2357,2361,2365,2369,2399],{"type":13,"children":2342},[2343],{"text":2344,"type":17},"We love our stock flavors (Lemonade, Berry, and Banana Chocolate). At least 75% of the time one of those bags is what we reach for. Yumm. But variety is the stuff that keeps us going on day 3, or 4 or 5...even 10. Thats why we've dabbled with so many \"lab\" flavors over the years. But truthfully the magic of the formula is in the basic formulation. The macros that all the flavors share. That proprietary blend of simple ingredients that can forever fuel an endurance effort effortlessly forever. Wow that was a lot of \"f\"s and \"e\"s.",{"type":13,"children":2346},[2347],{"text":2348,"type":17},"We make the base mix and then the last thing we add is specific for each flavor. Well, kinda anyway. Thats a bit simplified, but for the purpose of this exciting announcement it is close enough.",{"type":13,"children":2350},[2351],{"text":2352,"type":17},"So we want you to be able to make your own flavors and get that super nutrient dense endurance superfood in whatever weirdness you want. Cause let's face it \"Berry Pho Soup\" is never gonna make the main production batch, but it was an interesting few hours as we crossed the mountains of the Faroe Islands in last year's Nordic Islands Adventure Race.",{"type":13,"children":2354},[2355],{"text":2356,"type":17},"Right now, there's a limited supply. But here is how it works. Order a bag. Mix about 1.25 cups of powder in 16-24 oz of water. Then add about 1 serving of your favorite flavored sports drink powder, soup mix, instant coffee etc. Basically, add as much \"flavor\" as you normally would to a 16 oz bike bottle. Then go for it.",{"type":13,"children":2358},[2359],{"text":2360,"type":17},"Nervous? Just test the flavor profile BEFORE you add the Naked 4HF powder. Going Naked will just thicken it up a little, and add a very subtle (might not even notice it) sweetness.",{"type":13,"children":2362},[2363],{"text":2364,"type":17},"One caution - those fizzy electrolyte tablets? Not our favorite mixer.",{"type":13,"children":2366},[2367],{"text":2368,"type":17},"So what have we tested so far that we like? Here is a list of our favorite ways to dress up your Naked.",{"type":357,"format":358,"children":2370},[2371,2375,2379,2383,2387,2391,2395],{"type":361,"children":2372},[2373],{"text":2374,"type":17},"Latte/mocha - add a packet of your basic instant latte/mocha mix. Our favorite is Laird's Instafuel, but anything works.",{"type":361,"children":2376},[2377],{"text":2378,"type":17},"Cup of Joe - simply add instant coffee to strength. Great warm in a thermos for an all day ski mission",{"type":361,"children":2380},[2381],{"text":2382,"type":17},"Horchata - MMM, yeah you guessed it horchata mix, can find online or your local Mexican food market",{"type":361,"children":2384},[2385],{"text":2386,"type":17},"Tang - basically any flavor you can imagine",{"type":361,"children":2388},[2389],{"text":2390,"type":17},"Koolaid - go back to your youth and remember those soccer matches.",{"type":361,"children":2392},[2393],{"text":2394,"type":17},"Margarita - You already feel drunk when you are sleep deprived. Why not have a drink that plays along. Use your Margarita drink mix powder of choice.",{"type":361,"children":2396},[2397],{"text":2398,"type":17},"Ramen Soup/Pho Soup - trust us on this on, the more premium the powder, the better. For all you \"we race with real food\" people, this one is for you. Just way easier to digest when you are actually racing.",{"type":13,"children":2400},[2401],{"text":2402,"type":17},"If you come up with something we just have to try? Email us and let us know!","2026-03-17T00:59:52.790Z","2026-03-17T06:22:09.499Z","2026-03-17T06:22:09.511Z",{"id":1059,"documentId":2317,"name":2318,"role":2319,"bio":2407,"sortOrder":265,"createdAt":2325,"updatedAt":2326,"publishedAt":2327},[2408],{"type":13,"children":2409},[2410],{"text":2324,"type":17},{"id":1064,"url":1065,"alternativeText":221,"width":226,"height":661,"provider_metadata":2412},{"thumbhash":1067},{"pagination":2414},{"page":1312,"pageSize":2415,"pageCount":1312,"total":2416},100,14,1774725627831]