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1 - 2 Hours

This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough. “Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need. 

energy-gel

When exercising for more than an hour, it's important to refuel along the way.  Eat one Energy Gel five-minutes before every 45 minutes along the way. Hydrate with 32 oz of water to help your body process your foods and keep your muscles fueled.

energy-chews-for-runners-cyclists-triathletes

When exercising for more than an hour, it's important to refuel along the way.  Eat one serving of Energy Chews (four pieces) five-minutes before every 45 minutes along the way. Hydrate with 32 oz of water to help your body process your foods and keep your muscles fueled.

roctane-energy-drink-mix

When exercising for more than an hour, it's important to refuel along the way. One serving of ROCTANE Energy Drink Mix in 21 oz of water delivers 250 calories via complex and simple carbs, 320mg of sodium (the primary electrolyte you lose when you sweat), and 1900mg of amino acids (including BCAAs to protect your muscles).

hydration-drink-tabs

When exercising for more than an hour, it's important to replenish fluids and electrolytes along the way to avoid dehydration. Dehydration makes it hard for your heart to circulate blood, which lowers your power output and increases your perceived effort. Along with fluids, add Energy Gels to your plan to replenish the carbs you burn. 

 

roctane-electrolyte-capsules

When exercising for more than an hour, it's important to replenish fluids and electrolytes along the way to avoid dehydration. Dehydration makes it hard for your heart to circulate blood, which lowers your power output and increases your perceived effort. Along with fluids, add Energy Gels to your plan to replenish the carbs you burn. 

roctane-energy-gel

When exercising for more than an hour, it's important to refuel along the way.  Eat one Energy Gel five-minutes before every 45 minutes along the way. Hydrate with 32 oz of water to help your body process your foods and keep your muscles fueled.

all-energy-gel

When exercising for more than an hour, it's important to refuel along the way.  Eat one Energy Gel five-minutes before every 45 minutes along the way. Hydrate with 32 oz of water to help your body process your foods and keep your muscles fueled.