Hey there,

A new peer-reviewed paper caught our attention. Published in Performance Nutrition (Gleeson, 2026), it introduces the 4Ps Framework, an evidence-based system for optimising performance in the 24–36 hours before and during competition.

Personalise

The research is clear: sweat sodium losses vary significantly between individuals. A personalised hydration plan built around your own sweat rate is more effective than a blanket one-size-fits-all approach.

The Cadence Core Hydration Sachets contain a science-backed electrolyte ration that is uniquely scalable to meet your individual needs. Whether you're a heavy sweater or training in hot conditions, adjusting your sachet intake (1–4 per day) lets you personalise sodium replacement.

Similarly, carbohydrate needs are highly individual. TheCore Gel (dual-fuel formula) and the Core Fuel Bar (40g carbohydrate) give you flexible, portable options to match your personal carbohydrate requirements across different training sessions and competition demands.

Periodise

Nutritional periodisation means strategically adjusting what you consume based on the goal of each session. The paper highlights the 'train-low, compete-high' paradigm: training with reduced carbohydrate availability can enhance metabolic adaptations, while high carbohydrate availability is essential for high-intensity performance days.

The Cadence system supports this:

Easy/recovery sessions: Use Core Hydration or Energy Hydration sachets only.
High-intensity sessions: Add Core Fuel Bars before and/or Core Gels during to sustain training quality and intensity.

Prefuel

The research recommends higher carbohydrate intakes in the days and hours before a race. Starting an event with full glycogen stores can extend endurance capacity by ~20% and reduce time to complete a set task by 2–3%.

The Core Fuel Bars is built for this window. Each bar delivers 40g of fast-acting carbohydrate from organic, natural ingredients, making it a clean, practical option as part of your pre-competition fuel strategy.

Prepare

The Prepare pillar covers everything in the final hours before the gun goes: hydration, ergogenic supplements, and in-event fuelling strategy.

Pre-event hydration: 400-500 ml fluid consumed 2–3 hours before the event with added sodium to drive fluid retention

Pre-event caffeine: 1-3 Race Energy Sachets 60 minutes before competition, to delay declines in power, endurance, and cognitive function.

In-event carbohydrate: 1-4 Core Gels (dual-fuel, fast absorption) every 15-30 minutes depending on tolerance during events lasting more than 75 minutes to optimize performance.

Core Hydration Sachets → Pre-event sodium-driven hydration
Energy Hydration Sachets → Caffeine + L-theanine, 60 min before competition
Core Gel + Core Fuel Bar → 30–90g CHO/h in-event fuelling

The 4P framework was allows you to think smarter about your fuelling and hydration before and during training and competition.

Whether you're preparing for a marathon or a social 10 km run, having the right products in the right amounts, at the right moments makes a real difference.

Matt

Head of Nutrition

usecadence.com

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The 4 Ps of Performance