Most runners don’t need 90 grams of sugar an hour to finish a marathon.
That’s a myth built for elites—and blindly copied by everyone else.

This article breaks down how your body really fuels endurance efforts, using hard data, real examples, and a clear message:

If you’re running below 70% VO₂ max (that’s 95% of you), fat should be your primary fuel.
Carbs? Use them sparingly—to stabilize blood sugar, not flood your gut.

Learn why gut overload, not underfueling, is the real race killer—and how to run smarter, cleaner, and longer with a 10–30g/hour carb strategy built for real-world performance.

Most sports nutrition advice overlooks a fundamental truth: your body can run efficiently on fat. Learn how fat oxidation rates up to 1.85 g/min can fuel endurance performance and why metabolic conditioning matters more than sugar gels. Discover why BSE’s fat-based nutrition supports not just performance, but long-term health.

Discover how a low-carb, high-fat diet can reduce muscle soreness and accelerate recovery after training. Backed by recent scientific research and real-world feedback from Holyfat ambassadors, this article breaks down the benefits of ketosis for athletes looking to train harder and recover faster—without relying on sugar or carbs.

Find out how medium-chain triglycerides (MCTs) deliver fast, clean-burning fuel that keeps endurance athletes moving without sugar crashes.

"Explore the real timeline of keto-adaptation, what to expect during the first two months, and how to transition your metabolism for lasting endurance."

"Master strategic fueling: learn when your body should burn fat, when it needs carbs, and how to optimize performance across all training zones."

"Understand how fat adaptation spares glycogen stores, prevents bonking, and powers ultra-endurance efforts with unmatched stability."

Learn why training your body to burn both fat and carbs efficiently is the key to endurance resilience, faster recovery, and smarter racing.

"Discover how elite endurance athletes are using fat-based fueling to unlock longer, stronger performances — and what the FASTER study really proves."