Fuelling Guide

Unived offers a portfolio of supplements that address fuelling, hydration, and recovery. These products form a comprehensive Endurance Fuel range of suppleme...

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This guide is for you if

You train more than 6 hours a week and aren't sure which supplements actually move the needle
You've read conflicting advice on fuelling, electrolytes, or recovery and want the evidence in one place
You want to understand the dose and form rationale before putting anything in your body

What's inside · 24 pages

The physiology of endurance fatigue
Why you slow down — glycogen, electrolyte loss, and the role of substrate availability
Carbohydrate fuelling — the evidence
Dual-carb ratios, gastric emptying rates, and timing around training and racing
Electrolytes — what's actually lost in sweat
Sodium, potassium, magnesium: sweat rate, individual variation, and replacement strategy
Recovery nutrition and sleep quality
Protein timing, glycogen resynthesis, and the evidence for sleep-specific supplementation
Joint and soft tissue support
Collagen, curcumin, Boswellia — what the RCT data says about injury prevention and recovery
Priority stack by training phase
What to take during base, build, peak, and race week — and what to skip

Sample insights from the guide

On carbohydrate fuelling
Studies consistently show a 2:1 glucose-to-fructose ratio allows intestinal transporters to absorb up to 90g of carbohydrate per hour — compared to a ceiling of ~60g from glucose alone. The practical implication: for efforts over 90 minutes, the carb source matters as much as the quantity.
Ref: Jeukendrup AE, 2010 — Sports Medicine
On sodium replacement
Sweat sodium concentration varies 3–4 fold between individuals (230–1800mg/L). Generic electrolyte products are formulated for the median — meaning heavy sweaters or salty sweaters are almost certainly under-replacing. The guide includes a field test to estimate your personal rate.
Ref: Baker LB, 2017 — European Journal of Applied Physiology
On sleep and recovery
A 2022 meta-analysis found magnesium supplementation significantly improved subjective sleep quality, sleep onset latency, and sleep efficiency in adults with self-reported poor sleep. The form matters: glycinate shows significantly higher bioavailability than oxide across multiple comparative studies.
Ref: Zhang Y et al., 2022 — Sleep Medicine Reviews