FUEL - Pillar One of The Hexis Performance System
Fuel Powers Performance
At Hexis, we believe fuelling is the foundation of endurance performance.
Before recovery.
Before strength.
Before adaptation.
Before race execution.
The body requires energy to perform work. When fuel availability is sufficient, athletes can maintain intensity, support training quality and perform consistently. When fuel availability is inadequate, fatigue, reduced performance and compromised training quality often follow.
Despite this, fuelling remains one of the most misunderstood aspects of sport.
Many athletes know they should fuel. Far fewer understand:
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How much fuel they need
-
When they need it
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How fuelling changes with training duration
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How fuelling changes with intensity
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How to build a practical fuelling strategy
At Hexis, we believe fuelling should not be guesswork.
It should be planned, repeatable and evidence-based.
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The Hexis Fuel Principle
Fuel The Work Required
Not every session requires the same nutritional strategy.
A 45-minute recovery run does not require the same fuel intake as a 4-hour ride, marathon or long race simulation.
Our philosophy is simple:
Match fuelling to the demands of the session.
The greater the training demand, the greater the fuelling demand.
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The Fuel Timeline
PREPARE
↓
FUEL
↓
PERFORM
Successful fuelling begins before training starts and continues throughout the session.
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Before Training
Arrive With Fuel Available
Training should begin with adequate carbohydrate availability.
Research supports consuming carbohydrate prior to exercise, particularly before longer or higher-intensity sessions.
General Guide
1–4 grams of carbohydrate per kilogram of body weight
Consumed
1–4 hours before training or racing
Examples
Body Weight Carbohydrate Target
60kg 60–240g
70kg 70–280g
80kg 80–320g
90kg 90–360g
100kg 100–400g
The closer the session is, the lighter and easier to digest the meal should be.
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During Training
Fuel The Session
As duration and intensity increase, carbohydrate demand increases.
The body stores a limited amount of carbohydrate as glycogen. During prolonged exercise these stores progressively decline.
Appropriate carbohydrate intake helps maintain energy availability and supports performance throughout the session.
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The Hexis Hourly Fuel Guide
Session Duration Carbohydrate Target
Under 60 Minutes Usually not required
60–90 Minutes 30–45g/hr
90–150 Minutes 45–60g/hr
2.5–4 Hours 60–90g/hr
4+ Hours 90g+/hr (trained athletes)
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Fueling By Session Length
LESS THAN 60 MINUTES
↓
Water as required
60–90 MINUTES
↓
30–45g Carbohydrate Per Hour
90–150 MINUTES
↓
45–60g Carbohydrate Per Hour
150+ MINUTES
↓
60–90g+ Carbohydrate Per Hour
The goal is not simply to finish the session.
The goal is to maintain performance from start to finish.
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Hydration
Replace Meaningful Fluid Losses
Hydration requirements vary significantly between athletes.
Factors influencing fluid requirements include:
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Sweat rate
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Environmental conditions
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Exercise intensity
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Exercise duration
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Individual physiology
A hydration strategy should be individualised rather than based on generic recommendations.
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Sodium
An Essential Performance Electrolyte
Sweat contains both water and sodium.
As sweat losses increase, sodium losses also increase.
For many endurance athletes, sodium becomes increasingly important during longer sessions, hot conditions and events with high sweat rates.
The appropriate sodium intake depends on:
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Sweat rate
-
Sweat sodium concentration
-
Session duration
-
Environmental conditions
There is no universal sodium target that applies to every athlete.
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Fueling Decision Tree
HOW LONG IS THE SESSION?
│
├─ Under 60 Minutes
│
│ Water as required
│
├─ 60–90 Minutes
│
│ 30–45g Carbohydrate Per Hour
│
├─ 90–150 Minutes
│
│ 45–60g Carbohydrate Per Hour
│
└─ 150+ Minutes
60–90g+ Carbohydrate Per Hour
Individual Hydration Strategy
Individual Sodium Strategy
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Daily Carbohydrate Requirements
Training load influences total daily carbohydrate requirements.
Training Load Daily Carbohydrate Intake
Light 3–5g/kg/day
Moderate 5–7g/kg/day
High 6–10g/kg/day
Extreme Endurance 8–12g/kg/day
Daily fuelling provides the foundation upon which session fuelling is built.
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Common Fueling Mistakes
Underfuelling Long Sessions
Many athletes simply do not consume enough carbohydrate during training.
Waiting Until Fatigue Arrives
Fueling is most effective when implemented proactively rather than reactively.
Ignoring Sodium
Athletes with high sweat rates often overlook sodium requirements.
Practicing Fueling Only On Race Day
Race nutrition should be rehearsed during training.
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The Hexis Standard
At Hexis, we believe effective fuelling is built on five fundamentals:
Carbohydrate Availability
Fuel the work required.
Hydration
Replace meaningful fluid losses.
Sodium
Support fluid balance and performance.
Timing
Deliver fuel when the body needs it.
Simplicity
A plan you can execute consistently will outperform a complicated plan you cannot.
Performance nutrition does not need to be complicated.
It needs to be understood, practiced and executed consistently.
Because performance is ultimately limited by the body’s ability to access energy when it is needed most.
