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3 - 4 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

During long efforts, it's impossible to replace everything you're burning, but you can maximize your performance by eating as much as your body can comfortably process. As a baseline, fuel with one ROCTANE Energy Gel five-minutes before every 45 minutes along the way. Supplementing your energy with ROCTANE Energy Drink Mix can help you fuel while hydrating, and it will boost the amount of muscle-protecting BCAAs you're consuming. 

energy-chews-for-runners-cyclists-triathletes

For long efforts, consuming as much as your body can process can help maximize your performance. As a baseline, fuel with one serving (four pieces) of Energy Chews five-minutes before every 45 minutes along the way. Supplementing your energy with ROCTANE Energy Drink Mix can help you fuel while hydrating, and it will boost the amount of muscle-protecting BCAAs you're consuming. 

roctane-energy-drink-mix

For long efforts, consuming as much as your body can process can help maximize your performance. As a baseline, fuel with one serving (21oz) of ROCTANE Energy Drink Mix every hour along the way. ROCTANE Energy Drink Mix can also be used along with Energy Gels to mix up your nutrition plan, but remember to practice your nutrition plan and avoid overloading your gut with too many calories.

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.

roctane-energy-gel

During long efforts, it's impossible to replace everything you're burning, but you can maximize your performance by eating as much as your body can comfortably process. As a baseline, fuel with one ROCTANE Energy Gel five-minutes before every 45 minutes along the way. Supplementing your energy with ROCTANE Energy Drink Mix can help you fuel while hydrating, and it will boost the amount of muscle-protecting BCAAs you're consuming. 

all-energy-gel

During long efforts, it's impossible to replace everything you're burning, but you can maximize your performance by eating as much as your body can comfortably process. As a baseline, fuel with one ROCTANE Energy Gel five-minutes before every 45 minutes along the way. Supplementing your energy with ROCTANE Energy Drink Mix can help you fuel while hydrating, and it will boost the amount of muscle-protecting BCAAs you're consuming.