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2 - 3 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

As you increase duration, your body needs more. Eat an Energy Gel five-minutes before and every 45 minutes along the way. Grab a ROCTANE Energy Gel to add more BCAAs for your muscles and more electrolytes for hydration. Add electrolytes with Hydration Drink Tabs or ROCTANE Electrolyte Capsules. Aim to drink 48 oz if you're out for three hours.

energy-chews-for-runners-cyclists-triathletes

If fueling exclusively with Energy Chews, eat one serving (four pieces) five-minutes before and every 45 minutes along the way. Consider using Energy Chews to mix up your nutrition plan and incorporate them with Energy Gels or ROCTANE Energy Drink Mix.  Add electrolytes with Hydration Drink Tabs or ROCTANE Electrolyte Capsules. Aim to drink 48 oz if you're out for three hours.

roctane-energy-drink-mix

If fueling exclusively with ROCTANE Energy Drink Mix, drink one serving (21oz) every hour along the way. Consider bringing a bottle with plain water along to mix up your hydration. If you want to avoid caffeine, try our Grape ROCTANE Energy Drink Mix flavor.

hydration-drink-tabs

For long efforts, particularly in hot, dry, or humid conditions, you sweat more. Replenishing the sodium you lose along with ample fluids is essential feeling good and keeping your power output high. It's also important to refuel with easily digestible carbohydrates along the way by eating one Energy Gel every 45 minutes.

roctane-electrolyte-capsules

For long efforts, particularly in hot, dry, or humid conditions, you sweat more. Replenishing the sodium you lose along with ample fluids is essential feeling good and keeping your power output high. It's also important to refuel with easily digestible carbohydrates along the way by eating one Energy Gel every 45 minutes.

all-energy-gel

As you increase duration, your body needs more. Eat an Energy Gel five-minutes before and every 45 minutes along the way. Grab a ROCTANE Energy Gel to add more BCAAs for your muscles and more electrolytes for hydration. Add electrolytes with Hydration Drink Tabs or ROCTANE Electrolyte Capsules. Aim to drink 48 oz if you're out for three hours.

roctane-energy-gel

As you increase duration, your body needs more. Eat an Energy Gel five-minutes before and every 45 minutes along the way. Grab a ROCTANE Energy Gel to add more BCAAs for your muscles and more electrolytes for hydration. Add electrolytes with Hydration Drink Tabs or ROCTANE Electrolyte Capsules. Aim to drink 48 oz if you're out for three hours.