07/29/2026
The Foundation: Fluids, Carbs, Protein — Backed by Consensus, Not Guesswork
The last post we said that the base of the pyramid does most of the work. Here’s the actual proof — three numbers, three consensus statements, zero guesswork.
FLUIDS Replace 150% of what you lose in sweat, over 4-6 hours. Add sodium — it’s what makes you actually retain the fluid instead of just peeing it out. (ACSM Position Stand — Sawka et al., 2007)
CARBS Hit your daily carb target first. For long, hard sessions with under 8 hours to your next hard effort: 1-1.2g/kg/hr for the first 4 hours. (IOC Consensus Statement — Burke et al., 2011)
PROTEIN Long endurance efforts burn protein for fuel, not just muscle breakdown — which is a key reason why the number is higher than most athletes think: 1.8g/kg on training days, 2.0g/kg on rest days. (Sports Medicine Review — Witard et al., 2025)
Nothing here is a hack. It’s the unglamorous stuff that has to be right before anything else in the pyramid matters.
Next up: sleep and heat — the free recovery tools that don’t get nearly enough credit.
Eric Zaltas, MS | IOC Dipl Sports Nutrition
Triathlon Marathon SportsScience
