The 1% Gain And Why It Matters

In endurance sports, marginal gains can make a massive difference. Whether you're chasing a new PB or aiming to outpace the competition, improving performance by just 1% can be the edge you need. Add a few of these tips below to your weekly routine and you’ve got a serious advantage. Which one will you be adding to your training toolkit this week?

Why Marginal Gains Matter

When you’re trying to get the best out of your body or reach the top of your sport, 1% better hydration, nutrition or supplementation can accumulate over the hours of training you put in to get that 1% better. A 1% gain in ten areas might just compound into something extraordinary. 

Available Hydration

To stay properly hydrated during exercise, it's important to support fluid absorption in the small intestine, which works best at around 200 milliosmols. This requires an electrolyte mix with moderate sodium (40mmol/L, 100-120mg per liter) and glucose (1-3g per 100ml) (1). Electrolyte mixes that come closest to this and support activate fluid absorption for optimal hydration are;

• Nuun Sports Hydration Tablets [200-250 mOsm/L, 0.8g of carbs per 100ml]

• Tailwind Nutrition Endurance Fuel [200 mOsm/L, 6-8g of carbs per 100ml]

• Revvies Hydration Hypotonic Electrolyte Drink [2.1g of carbs per 100ml]

• Precision Fuel & Hydration PH 1000 Electrolyte Drink Mix [43 mOsm/L and 3.2g of carbs per 100ml]

• Skratch Labs Hydration Sport Drink Mix [35 mOsm/L and 4g of carbs per 100 ml]

Modex

Pycnogenol, found in Modex is a potent natural anti-inflammatory and has been studied to; 

• Assist with blood circulation

• Enhance endothelial function

• Reduce inflammation

• Enhance Performance

• Increase time to fatigue 

• Reducing pain and cramps

• Decrease lactate concentration and 

• Support recovery through the presence of antioxidants (2,3,4,5,6).

How to Use→ 100–200 mg/day for 4-8 weeks before a race or expected high training load. Best taken 3-4 hours before exercise for improvements in endurance performance and recovery time (3,4).

PRO TIP→ go for the higher dose of 200mg/day for 5 weeks if you are looking to reduce the risk of cramps (7)

Ketones

Complement your carbohydrates, proteins and fats with a dual energy source by using ketones. Ketones are molecules that develop in the liver when your body breaks down fat as an energy source instead of glucose. Endogenous (orally consumed) ketones have become popular in sports nutrition as an alternative source of fuel to carbs. The supplementation of ketones has been studied to;

• Improved brain health

• Improved endurance

• Improved heart health and 

• Improved cognitive performance

• Ketones may also improve running economy (8,9)
  

Keep in mind these studies have been done on a small scale with male athletes.

How to use ketones→ 

Ketones for Endurance:

Consume 1/2 bottle deltaG tactical, deltaG performance or 1x Ketone-IQ shot 20 minutes before a workout/race with carbs. For exercise over an hour, have ½ a bottle every subsequent hour with carbs.

Ketones for Recovery:

Consume one serving of deltaG or 1x Ketone-IQ shot immediately after a workout, training session or event. It’s best to wait 20–30 minutes before consuming other recovery nutrition.

Ketones for Cognition:

Consume one serving of deltaG - Ketone Health or 1x Ketone-IQ shot for any activity requiring enhanced cognitive energy, e.g. deep work, speaking engagements or recovery after a troubled sleep.

Creapure® Creatine Monohydrate

Creapure® Creatine Monohydrate is one of the purest, highest-quality creatine on the market. Found in ATP Science Creatine Monohydrate and PILLAR Performance Creatine Monohydrate. Creapure® Sourced from Germany and HASTA batch tested for quality and safety, ensuring safe consumption during competitions. Creatine enhances;

• Muscle power

• Supports faster recovery

• Promotes lean muscle growth

• Emerging research supporting brain health, mood, and cognition (10,11)

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

Disclaimer:
The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes. 

References:

1. Sawka, M.N., Burke, L.M., Eichner, E.R., Maughan, R.J., Montain, S.J. and Stachenfeld, N.S., 2007. Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), pp.377–390. https://doi.org/10.1249/mss.0b013e31802ca597

2. Weichmann F, Rohdewald P. Pycnogenol® French maritime pine bark extract in randomized, double-blind, placebo-controlled human clinical studies. Front Nutr. 2024 May 2;11:1389374. doi: 10.3389/fnut.2024.1389374. PMID: 38757130; PMCID: PMC11096518.

3. Pavlovic P. Improved Endurance By Use Of Antioxidants. Eur Bull Drug Res. (1999) 7:26–9.

4. Vinciguerra G, Belcaro G, Bonanni E, Cesarone MR, Rotondi V, Ledda A, Hosoi M, Dugall M, Cacchio M, Cornelli U. Evaluation of the effects of supplementation with Pycnogenol® on fitness in normal subjects with the Army Physical Fitness Test and in performances of athletes in the 100-minute triathlon. J Sports Med Phys Fitness. 2013 Dec;53(6):644-54. PMID: 24247188.

5. Mach J, Midgley AW, Dank S, Grant RS, Bentley DJ. The effect of antioxidant supplementation on fatigue during exercise: potential role for NAD+(H). Nutrients. 2010 Mar;2(3):319-29. doi: 10.3390/nu2030319. Epub 2010 Mar 10. Erratum in: Nutrients. 2010 Apr;2(4):481. PMID: 22254024; PMCID: PMC3257644.

6. Pavlovic P. Improved endurance by use of antioxidants. Eur Bull Drug Res 7(2): 26-29, 1999. Available from; https://www.ncbi.nlm.nih.gov/books/NBK299046/, accessed on 31/03/2025. 

7. Vinciguerra G, Belcaro G, Cesarone MR, Rohdewald P, Stuard S, Ricci A, Di Renzo A, Hosoi M, Dugall M, Ledda A, Cacchio M, Acerbi G, Fano F. Cramps and muscular pain: prevention with pycnogenol in normal subjects, venous patients, athletes, claudicants and in diabetic microangiopathy. Angiology. 2006 May-Jun;57(3):331-9. doi: 10.1177/000331970605700309. PMID: 16703193.

8. BRADY, AIDAN J.1,2; EGAN, BRENDAN1,3,4. Acute Ingestion of a Ketone Monoester without Co-ingestion of Carbohydrate Improves Running Economy in Male Endurance Runners. Medicine & Science in Sports & Exercise 56(1):p 134-142, January 2024. | DOI: 10.1249/MSS.0000000000003278

9. Poffé C, Ramaekers M, Van Thienen R, Hespel P. Ketone ester supplementation blunts overreaching symptoms during endurance training overload. J Physiol. 2019 Jun;597(12):3009-3027. doi: 10.1113/JP277831. Epub 2019 May 22. PMID: 31039280; PMCID: PMC6851819.

10. Rawson, E.S. and Volek, J.S., 2003. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), pp.822–831.

11. Roschel, H., Gualano, B., Ostojic, S.M. and Rawson, E.S., 2021. Creatine supplementation and brain health: A narrative review of the current evidence. Journal of Clinical Psychopharmacology, 41(3), pp.249–255.