Race day fuelling cheat sheet.

How to use the 13 endurance collection for peak performance

You’re not tired.
You’re under-fuelLed.

And whether you’re lining up for HYROX, a marathon, a cycle race, or a long training session, your performance will come down to one thing:

- How well you fuel.

The 13 Endurance Collection was built to remove guesswork and give you a simple, effective system:

Hydration → 13 Hydrating Electrolytes

Sustained energy → 13 CleanFuel

Performance → 13 Creatine

Fast race fuel → 13 Energy Squares

Here’s exactly how to use it.

24–48 hours before your race

build the foundation

This is where performance starts — not on race morning.

What to do:

Drink 3–4L water per day

Use 2–3 servings of 13 Hydrating Electrolytes daily

Add 1–2 servings of 13 CleanFuel

Why it matters:

You increase plasma volume (hydration status)

You top up glycogen (stored energy)

You prevent starting in a deficit

👉 Most athletes get this wrong by only focusing on race day.

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Race morning (2–3 hours before)

start full, not chasing energy

What to do:

500–750ml water + 13 Hydrating Electrolytes

1 serving 13 CleanFuel

Light, easy-to-digest carb meal

Why it matters:

Stabilises blood glucose

Ensures hydration before the start

Reduces early fatigue

👉 You should feel light, hydrated, and ready — not full or sluggish.

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30 minutes before start.

prime your energy systems

What to do:

1 × 13 Energy Square

Why it works:

~23g dual-source carbs (glucose + fructose + honey)

Uses multiple absorption pathways

Fast energy without gut stress

👉 This is your final top-up before the effort starts.

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During the race.

this is where performance is won or lost

Most athletes wait too long to fuel.

Don’t.

Follow this structure:

every 15–20 minutes

→ sip 13 Hydrating Electrolytes

every 30–45 minutes

→ sip 13 CleanFuel

every 45–60 minutes

→ 1 × 13 Energy Square

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Why this works:

Maintains steady blood glucose

Prevents energy crashes (“bonking”)

Replaces electrolytes lost in sweat

Keeps output consistent

👉 The goal is not spikes — it’s consistency.

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Hydration targets.

simple and effective

500–750ml fluid per hour

Adjust for heat, intensity, and sweat rate

👉 Hydration is not optional — it directly impacts performance.

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The golden rule

If you feel tired…
it’s already too late.

Fuel before the drop — not after.

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Daily performance (don’t skip this)

Even outside race day:

Take 13 Creatine daily (5g)

Stay consistent with hydration

Why:

Supports ATP production (energy)

Improves strength and repeat efforts

Enhances recovery

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Common mistakes to avoid

Only drinking water (no electrolytes)

Taking in too much sugar at once

Not fuelling early enough

Trying new products on race day

Underestimating hydration needs

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The 13 endurance system

The difference between finishing strong and fading hard isn’t luck.

It’s structure.

13 Hydrating Electrolytes → hydration + performance
13 CleanFuel → sustained energy
13 Creatine → strength + output
13 Energy Squares → fast, race-ready fuel

Built for:

HYROX

Running

Cycling

Any endurance-based performance

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Final word

You don’t rise to the level of your goals.
You fall to the level of your preparation.

Train with your nutrition.
Stick to the system.
Execute on race day.

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Switch to 13

If you want to perform at your best —
fuel like it matters.

👉 The 13 Endurance Collection gives you everything you need in one system.

Switch to 13 today.