Quick answer: for sessions under an hour, water and CR7 Drive cover you. Past the 90-minute mark your muscles start running out of stored carbohydrate — that is the job Pro Long is built for: carbohydrate plus electrolytes you can keep drinking while you move.
The 90-minute wall, explained
Your body stores roughly 90 minutes to two hours of glycogen at endurance intensity. Deplete it and pace collapses — runners call it the wall, cyclists call it bonking. The fix is not toughness; it is taking carbohydrate on board during the session, starting well before you feel empty.
How to use Pro Long
Mix it into your bottle and drink steadily from about 40 minutes in — small regular sips beat big gulps. The citrus flavour is deliberately mild: at kilometre 25 strong flavours are the last thing you want. For hot South African race mornings, start hydrated with H24 Hydrate the day before.
The full long-session stack
Before: normal meal 2–3 hours out. During: Pro Long past 90 minutes. After: Rebuild Endurance within 30 minutes — we covered why in the runners' guide.
Frequently asked questions
Do I need it for gym sessions?
Generally no — an hour of weights does not deplete glycogen the way three hours on the bike does.
Pro Long or CR7 Drive?
CR7 Drive is hydration with light carbs for up to ~90 minutes; Pro Long is the heavier fuel for beyond that.
Can I combine it with gels or bananas?
Yes — total carbohydrate per hour is what counts; use what your stomach tolerates.
This article is for general information only and is not medical advice.