Select your time :

  • 18:00
  • 20:00
  • 22:00
  • 24:00
  • 26:00
  • 28:00
  • 30:00

18:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

A high volume of easily digestible calories and BCAAs become even more important during long efforts, because they can keep you from bonking and help reduce muscle damage while improving mental focus. This is why we recommend sticking to Roctane products for endurance activities like this, which deliver higher levels of BCAAs and electrolytes. We advise having and practicing your plan, but also advise being ready to adjust your plan as needed. This means carrying a few extra servings and a variety of flavors to entice yourself to keep fueling. Mix between sweet, savory and refreshing flavor for variety and try Summit Tea Roctane Energy Drink for a mild flavor you can sip all day. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

How To Customize

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.

Servings

8

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
8

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
7

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
4

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
10

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
3

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
20

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
20

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

20:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

A high volume of easily digestible calories and BCAAs become even more important during long efforts, because they can keep you from bonking and help reduce muscle damage while improving mental focus. This is why we recommend sticking to Roctane products for endurance activities like this, which deliver higher levels of BCAAs and electrolytes. We advise having and practicing your plan, but also advise being ready to adjust your plan as needed. This means carrying a few extra servings and a variety of flavors to entice yourself to keep fueling. Mix between sweet, savory and refreshing flavor for variety and try Summit Tea Roctane Energy Drink for a mild flavor you can sip all day. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

How To Customize

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.

Servings

10

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
9

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
8

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
4

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
12

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
3

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
21

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
20

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

22:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

A high volume of easily digestible calories and BCAAs become even more important during long efforts, because they can keep you from bonking and help reduce muscle damage while improving mental focus. This is why we recommend sticking to Roctane products for endurance activities like this, which deliver higher levels of BCAAs and electrolytes. We advise having and practicing your plan, but also advise being ready to adjust your plan as needed. This means carrying a few extra servings and a variety of flavors to entice yourself to keep fueling. Mix between sweet, savory and refreshing flavor for variety and try Summit Tea Roctane Energy Drink for a mild flavor you can sip all day. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

How To Customize

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.

Servings

10

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
11

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
8

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
4

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
14

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
3

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
22

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
20

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

24:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

A high volume of easily digestible calories and BCAAs become even more important during long efforts, because they can keep you from bonking and help reduce muscle damage while improving mental focus. This is why we recommend sticking to Roctane products for endurance activities like this, which deliver higher levels of BCAAs and electrolytes. We advise having and practicing your plan, but also advise being ready to adjust your plan as needed. This means carrying a few extra servings and a variety of flavors to entice yourself to keep fueling. Mix between sweet, savory and refreshing flavor for variety and try Summit Tea Roctane Energy Drink for a mild flavor you can sip all day. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

How To Customize

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.

Servings

10

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
12

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
8

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
4

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
15

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
4

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
24

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
22

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

26:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

A high volume of easily digestible calories and BCAAs become even more important during long efforts, because they can keep you from bonking and help reduce muscle damage while improving mental focus. This is why we recommend sticking to Roctane products for endurance activities like this, which deliver higher levels of BCAAs and electrolytes. We advise having and practicing your plan, but also advise being ready to adjust your plan as needed. This means carrying a few extra servings and a variety of flavors to entice yourself to keep fueling. Mix between sweet, savory and refreshing flavor for variety and try Summit Tea Roctane Energy Drink for a mild flavor you can sip all day. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

How To Customize

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.

Servings

10

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
13

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
10

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
4

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
16

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
4

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
27

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
25

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

28:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

A high volume of easily digestible calories and BCAAs become even more important during long efforts, because they can keep you from bonking and help reduce muscle damage while improving mental focus. This is why we recommend sticking to Roctane products for endurance activities like this, which deliver higher levels of BCAAs and electrolytes. We advise having and practicing your plan, but also advise being ready to adjust your plan as needed. This means carrying a few extra servings and a variety of flavors to entice yourself to keep fueling. Mix between sweet, savory and refreshing flavor for variety and try Summit Tea Roctane Energy Drink for a mild flavor you can sip all day. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

How To Customize

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.

Servings

10

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
14

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
11

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
5

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
17

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
4

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor
30

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
27

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

30:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

A high volume of easily digestible calories and BCAAs become even more important during long efforts, because they can keep you from bonking and help reduce muscle damage while improving mental focus. This is why we recommend sticking to Roctane products for endurance activities like this, which deliver higher levels of BCAAs and electrolytes. We advise having and practicing your plan, but also advise being ready to adjust your plan as needed. This means carrying a few extra servings and a variety of flavors to entice yourself to keep fueling. Mix between sweet, savory and refreshing flavor for variety and try Summit Tea Roctane Energy Drink for a mild flavor you can sip all day. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

How To Customize

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.

Servings

12

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
14

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
12

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
5

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
20

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
4

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor
30

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
25

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor