Building Your Fall Racing Fuel Plan

Reviewed by Roxanne Vogel, PhD

A Pre-Season Checklist for Smarter Endurance Nutrition

As summer winds down and training ramps up, it’s the perfect time to dial in your fueling strategy. Whether you’re prepping for a big event, building base fitness, or getting after long weekend sessions, how you fuel can make or break your performance.

If you’ve been wondering how to fine-tune your nutrition for the upcoming training season, this guide will walk you through how to fuel smarter, recover stronger, and stay consistent when the miles stack up.

Step 1: Start Early with Your Fuel Testing

Don’t wait until the final weeks of training to experiment. Your long sessions are the ideal time to simulate real effort and test what your body responds to best.

Use Now

• GU Energy Gels for on-the-go carbohydrates and electrolytes
• Energy Chews or Waffles for pre-session or mid-session fuel
• Hydration Tabs for daily hydration and electrolyte support

Test one new product at a time to get clear, consistent feedback, and start the process at least six weeks ahead of race day.

Step 2: Build a Pre-Training Nutrition Routine

Creating a repeatable pre-session nutrition routine builds mental and physical confidence. Consistency here helps minimize GI distress and maximizes energy.

Try this:

• Two to three hours before a session, eat a carb-rich meal like oatmeal with banana or a bagel with jam or honey.
• Fifteen minutes before, take a GU Energy Gel or Energy Waffle to top off glycogen stores

Bonus Tip: Add Roctane BCAA Capsules if your training run is longer than 90 minutes to help reduce post-exercise muscle soreness and kickstart recovery.

Step 3: Train Your Gut for Longer Sessions

Underfueling is often the result of an untrained digestive system. For endurance sessions, aim to consume 30 to 60 grams of carbohydrates per hour, or even up to 90 grams for longer efforts lasting 3 hours or more.

Fueling combinations to consider:

• One GU Energy Gel every 20-30 minutes (21–23 grams of carbs)
• Sips of Roctane Energy Drink Mix for a mix of fast carbs and sodium
• Liquid Energy for those who prefer a lighter texture

Step 4: Hydration Strategy = Performance Insurance 

Dehydration can sneak up on you, especially during longer or warmer sessions. It’s more than just thirst; it can cause mental fog, fatigue, and muscle cramping.

• Weigh yourself before and after longer sessions to estimate fluid loss
• Add Hydration Tabs or Roctane Energy Drink Mix to meet sodium needs
• For extended efforts in the heat or back-to-back long run days, Roctane Electrolyte Capsules can help maintain electrolyte balance efficiently

Step 5: Prioritize Recovery Like It’s a Workout

How you recover directly impacts how you perform in your next session. Within 30 minutes of finishing, focus on replenishing glycogen and rebuilding muscle.

• Take in at least 20 grams of protein and 30 grams of carbs
• Use Roctane Protein Recovery Drink to simplify post-session nutrition
• Pair with BCAA Capsules to reduce muscle soreness and support recovery

Bonus: Align Fueling with Your Training Phase

Your body’s needs change depending on where you are in your training cycle. Use this chart to align your nutrition to your current goals.

Training Phase vs Fuel Focus

This phase-based approach ensures your nutrition supports your goals every step of the way.

Your Personalized Fuel Plan, Powered by GU

There’s no one-size-fits-all strategy, but building a plan and practicing it can transform your training. Whether you’re looking to go longer, recover quicker, or stay consistent week to week, smart fueling is the foundation.

Let GU Energy Labs fuel your progress. You bring the effort, we’ll bring the energy!