Introduction

Performance doesn’t start at the start line — it starts well before. For endurance athletes, how you fuel in the final hour before your run is critical to how you feel, how you finish, and how long you can sustain intensity. SUB3’s Pre-Run Endurance Formula was developed to optimise this window — providing rapidly absorbed energy, clinical-dose electrolytes, and an optional caffeine boost — all in a gut-friendly blend that delivers when it matters most.

Each ingredient and dosage is grounded in sports nutrition research and formulated for real-world application. Whether you’re running a marathon, half, or trail race, this is targeted fuel — designed to work pre-run, or mid-run when sessions extend beyond 90 minutes.

The Role of Pre-Run Fuelling

Muscle glycogen is finite. Starting a long or high-intensity session without replenishing it is like beginning a road trip on reserve. By the time you notice fatigue, you’re already running on empty.

Research shows that consuming 30–60 g of carbohydrates within 30–60 minutes before exercise can improve endurance capacity, spare glycogen, and enhance perceived effort and mental sharpness. This timing supports a rise in blood glucose — providing an immediate energy source — while preserving your stored glycogen for later stages of the session.

Each serve of SUB3 Pre-Run delivers over 40 g of rapidly absorbed carbohydrates, 527 mg of sodium, and (in the Tropical flavour) 75 mg of natural caffeine — formulated to help you start strong and sustain effort.

2:1 Glucose to Fructose – For Maximum Carb Uptake

Not all carbohydrates are absorbed equally — and not all are tolerated well under effort.

Our 2:1 ratio of glucose (from maltodextrin) to fructose is based on the well-established principle of multiple transportable carbohydrates. Glucose is absorbed via the SGLT1 transporter in the small intestine, while fructose uses the GLUT5 pathway. By combining both, the formula bypasses the limitations of single-carbohydrate absorption, allowing for greater total carb delivery — up to 90 g/hour — with less GI stress.

• Maltodextrin provides a rapid glucose source, low sweetness, and low osmolality — ideal for fast gastric emptying.

• Fructose complements this by increasing total carbohydrate uptake and maintaining plasma glucose over time.

Studies show this dual-carb approach leads to higher exogenous carbohydrate oxidation, improved endurance performance, and reduced gastrointestinal complaints during exercise — compared to glucose-only formulas.

Gut-Friendly Fueling – Pre and Mid-Run

What you absorb matters more than what you ingest. That’s why we formulated this blend for fast gastric emptying, dual-path absorption, and minimal osmotic stress — even during high-effort training.

While positioned as a pre-run drink, this formula also performs during long runs and races. The mild flavour, balanced sweetness, and low gut load make it suitable for sipping throughout extended sessions. Whether taken all at once pre-run or distributed across your effort, the blend supports continuous energy delivery without bloating, cramping, or flavour fatigue.

Electrolytes That Go Beyond Hydration

Endurance training depletes more than energy — it also drains critical minerals that regulate hydration, muscle function, and neuromuscular performance. Each serve delivers:

• Sodium (527 mg) – The primary electrolyte lost in sweat, sodium supports fluid balance, enhances water absorption via glucose-sodium co-transport, and reduces the risk of hyponatremia and cramps.

• Potassium (156 mg) – Essential for muscle contraction and cardiac rhythm. Replaces intracellular losses and maintains sodium-potassium balance during prolonged sessions.

• Magnesium (100 mg) – A cofactor in over 300 enzymatic reactions, magnesium is key for ATP production, glucose utilisation, and muscle function. Low levels have been linked to increased fatigue and cramping in endurance athletes.

This is more than just hydration — it’s electrolyte support for sustained neuromuscular output under stress.

Caffeine – A Proven Ergogenic Aid (Tropical Only)

Included in our Tropical flavour is 75 mg of natural caffeine — roughly the amount in a small coffee. Caffeine is one of the most well-researched ergogenic aids in endurance sport, with benefits that go well beyond alertness.

• Improves endurance performance by 2–4% through central and peripheral mechanisms

• Lowers perceived exertion, making race pace feel more sustainable

• Enhances reaction time and cognitive focus, especially in early morning or prolonged efforts

• Increases fat oxidation, which spares glycogen for later in the session

Taken 30–45 minutes pre-run, this dose supports both mental clarity and metabolic efficiency without overstimulation or GI impact. For those who are caffeine-sensitive, our Berry flavour delivers the same carb-electrolyte profile, minus the stimulant.

Designed for Performance, Engineered for Comfort

• Fast-mixing, clear-dissolving powder with light, natural flavour

• No artificial colours — Tropical is coloured with curcumin extract; Berry with beetroot

• Sweetened with sucralose — a non-caloric, low-volume sweetener for taste without sugar spikes

• Flexible dosing — take a full serve pre-run, half serve before short efforts, or sip mid-run during longer events

• Stackable with other fuels — no protein, fibre or fats to slow digestion or compete for absorption

SUB3’s Pre-Run Endurance Formula is more than just a sports drink — it’s an engineered performance tool designed for real-world endurance training and racing. The 2:1 glucose-to-fructose ratio enables higher carb delivery and absorption. The clinical-level electrolyte profile addresses actual sweat losses. And the moderate caffeine dose provides a measurable performance advantage — all in a formula that’s easy on the gut.

Whether you’re hitting the road for 90 minutes or toeing the line for 42.2 km, fueling smart before you start gives you the best chance of finishing strong.

Key Scientific References

1. Jeukendrup, A.E. (2010). Carbohydrate and exercise performance: the role of multiple transportable carbohydrates.

2. O’Brien, W.J. & Rowlands, D.S. (2011). Fructose–maltodextrin ratios and gut comfort in endurance athletes.

3. Burke, L.M. et al. (2017). Nutrition for post-exercise recovery.

4. International Society of Sports Nutrition (2021). Position Stand: Caffeine and Exercise Performance.

5. Zhang, Y. et al. (2017). Can Magnesium Enhance Exercise Performance? A Review.