Blog
4-Hour Fuel and Beyond: How to Keep Moving When the Sweet Stuff Fails
There’s a sweet spot in endurance training where fueling really starts to matter — but you may not want to rely on straight sugar the entire time. That’s where Expedition Mash shines.
Big Days, Small Sips — Fueling Big Adventures with Kids in Tow
Tips for keeping the whole family fueled on outdoor adventures.
Performance Nutrition on the Cheap
How to fuel your endurance training without breaking the bank.
Fueling Long Days with Kids in Tow
Practical fueling strategies for parents on big outdoor days.
Florida 200: Four Hours at a Time
Race report from the Florida 200, fueled by 4 Hour Fuel.
Our Yukon 1000 Race: How to Get Nearly Everything Wrong and Still Break a Record
The story of our Yukon 1000 adventure — mistakes, lessons, and a record.
How Endurance Moms Can Stay Consistent Through the Holidays
One strength workout, one interval day, one fun day — keep it simple through the holidays.
Cold-Weather Fueling for Busy Mamas (Without Overthinking It)
You burn more energy in the cold. Here's how to stay fueled without overcomplicating it.
How 4 Hour Fuel Powered my 34-Hour Adventure Race
A race report on fueling through a 34-hour adventure race.
High-Carb is Hot Right Now — But Does It Actually Matter?
The science behind carbs is solid — but the real questions are how much are you actually burning, and can you do it for hours?
What's an Endurance Superfood?
Maltodextrin is the undisputed king of neutral-tasting carbohydrates. Here's why.
How to Use 4 Hour Fuel in the Heat
Keep the intensity down, stay cool, supplement salt, and stay way ahead on hydration.
Our Formula
The breakdown: 180g carbs, 20g plant protein, BCAAs, electrolytes, and natural fruit sugars per serving.
Let's All Get Naked
All about our Naked Fuel — the unflavored base ready for your own twist.