Episode 31 of the Middle of the Pack podcast features George Sherwood from Precision Fuel & Hydration. He explains sweat testing, electrolyte preloading, and practical fueling strategies for runners—how many gels to take, how much carbohydrate per hour, and when to use caffeine for best effect.

George emphasizes practicing fueling in training, tailoring sodium replacement to your sweat rate, and taking caffeine about halfway through a race so it peaks when you need it most.