Engine category
Fuel guides
Nutrition, hydration, and fueling strategies that match the way you train. Same taxonomy as the Engine tab inside the Pelaris app.
- guide
Post-Workout Nutrition: What Actually Matters After Training
The anabolic window is wider than you were told. What to eat after training, when timing genuinely matters, and when it does not.
8 min read - guide
Fuelling During Long Sessions: Carbs Per Hour and Training Your Gut
How many carbs per hour long runs and rides actually need, why the gut is trainable, and how to build to 60-90 g without GI disasters.
9 min read - guide
Creatine: What It Does, How to Take It, and Who It Is For
The most researched supplement in sport. What creatine actually does, the dosing that works, and who benefits. Evidence, not marketing.
9 min read - guide
Hydration for Endurance Athletes: Fluids, Sodium, and Sweat Rate
Daily fluid baselines, intra-session intake, sodium that matters, and the sweat-rate test. What serious endurance athletes need, without the hype.
8 min read - guide
Protein Intake for Strength Athletes: What the Research Actually Says
Daily protein targets, timing, and quality for athletes training for strength and hypertrophy. Grounded in systematic reviews, not influencers.
8 min read - guide
What to Eat Before a Long Run or Ride: A Fuelling Guide for Endurance Athletes
Timing, carb quantity, and food choices for fuelling long endurance sessions. Evidence-based guidance for runners, cyclists, and triathletes.
9 min read