Fuel Guide

The following guidelines outline fueling strategies for common training sessions and race plans. A fuel guide is highly personal. Use this information as reference only to fuel your training and racing better.

Sports fuel is supported by science and works alongside real food — not as a replacement. Some Fuel Guides — longer or more intense — rely heavily on the specific composition of sports nutrition. Others less so.

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Guides: 33

Sport:
Session type:
Cycling

Road

Cycling

Ultra cycling

Cycling

FTP test

Cycling

Ultra cycling

Cycling

Easy/Recovery

Cycling

Easy/Recovery Run: 30 -70 min

Cycling

Easy/Recovery Run: 30 -70 min

Cycling

Easy/Recovery Run: 30 -70 min

Cycling

Easy/Recovery Run: 30 -70 min

Cycling

Easy/Recovery Run: 30 -70 min

Cycling

Easy/Recovery Run: 30 -70 min

Cycling

Easy/Recovery Run: 30 -70 min

Cycling

Easy/Recovery Run: 30 -70 min

Running

Marathon

Running

5-10 km

Running

Half marathon

Running

Ultra distance

Running

Easy/Recovery Run: 30 -70 min

Running

Tempo

Running

Uphill

Running

Easy/Recovery

Running

Fartlek

Running

Progressive Long Run

Running

Threshold or tempo intervals

Running

VO2 Max

Running

Easy/Recovery Run: 30 -70 min

Running

Easy/Recovery Run: 30 -70 min

Running

Easy/Recovery Run: 30 -70 min

Running

Easy/Recovery Run: 30 -70 min

Triathlon

Long distance

Triathlon

Sprint Distance

Triathlon

Olympic distance

Triathlon

Middle distance