SCIENCE
Fuel, not fiction.
We don’t chase trends — we study physiology, performance, and real human needs. Science is where we break down what goes into our formulas, why it matters, and how it impacts the body under stress.
Nutrition is Not Religion
In endurance sports, nutrition is starting to look more like religion than science — full of dogma, trends, and blind faith. At BSE, we challenge that mindset. From Kilian Jornet’s olive oil to the high-carb craze sweeping triathlon, we believe performance should be built on testing, not preaching. Fats, carbs, and proteins all have their place — the key is knowing when and why.
How to fuel a Marathon
Most runners won’t break the 3-hour marathon—and that’s okay. The median marathon time is 4h30, meaning half of all finishers are slower. At that pace, your body runs mostly on fat, not carbs. In this article, we break down the real fuel needs of endurance athletes at every level, and explain how Brutal Salty Energy supports metabolic flexibility, fat oxidation, and gut-friendly performance—whether you’re gunning for a PR or grinding out the distance.
Who Really Needs Carbs? Not 95% of You.
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.
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.
The Science of Endurance Fueling: Fat as a Primary Energy Source
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.
How a Low-Carb Diet Reduces Muscle Soreness and Speeds Up Recovery
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.
MCTs: The Secret Weapon for Quick, Clean Energy
Find out how medium-chain triglycerides (MCTs) deliver fast, clean-burning fuel that keeps endurance athletes moving without sugar crashes.
The Keto-Adaptation Curve: What to Expect in the First 8 Weeks
"Explore the real timeline of keto-adaptation, what to expect during the first two months, and how to transition your metabolism for lasting endurance."
Fat vs. Carbs: Which Fuel for Which Effort Level?
"Master strategic fueling: learn when your body should burn fat, when it needs carbs, and how to optimize performance across all training zones."
Glycogen Sparing: The Key to Going Further Without Crashing
"Understand how fat adaptation spares glycogen stores, prevents bonking, and powers ultra-endurance efforts with unmatched stability."
Metabolic Flexibility: Why It's the Ultimate Performance Advantage
Learn why training your body to burn both fat and carbs efficiently is the key to endurance resilience, faster recovery, and smarter racing.
Why More Athletes Are Turning to Fat as a Primary Fuel Source.
"Discover how elite endurance athletes are using fat-based fueling to unlock longer, stronger performances — and what the FASTER study really proves."