Select your time :

  • :40
  • :45
  • :50
  • :55
  • 1:00

:40 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Because 10ks are shorter and typically run at a faster pace, it’s important to go into the race with your energy and hydration topped off. We always recommend taking an Energy Gel 5-15 minutes before the start. Energy Stroopwafels serve as a great pre-race breakfast, as they are easy to digest, but will still give you want you need to compete. It’s also important to start the race hydrated but not full of water, so sipping a Hydration Drink throughout your prerace will ensure you are prepared to go hard.

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

2

GU Roctane Energy Gel

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

Shop Size & Flavor
1

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
1

GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz 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

:45 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Because 10ks are shorter and typically run at a faster pace, it’s important to go into the race with your energy and hydration topped off. We always recommend taking an Energy Gel 5-15 minutes before the start. Energy Stroopwafels serve as a great pre-race breakfast, as they are easy to digest, but will still give you want you need to compete. It’s also important to start the race hydrated but not full of water, so sipping a Hydration Drink throughout your prerace will ensure you are prepared to go hard.

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

2

GU Roctane Energy Gel

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

Shop Size & Flavor
1

GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz 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

:50 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Because 10ks are shorter and typically run at a faster pace, it’s important to go into the race with your energy and hydration topped off. We always recommend taking an Energy Gel 5-15 minutes before the start. Energy Stroopwafels serve as a great pre-race breakfast, as they are easy to digest, but will still give you want you need to compete. It’s also important to start the race hydrated but not full of water, so sipping a Hydration Drink throughout your prerace will ensure you are prepared to go hard.

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

2

GU Roctane Energy Gel

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

Shop Size & Flavor
1

GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz 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

:55 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Because 10ks are shorter and typically run at a faster pace, it’s important to go into the race with your energy and hydration topped off. We always recommend taking an Energy Gel 5-15 minutes before the start. Energy Stroopwafels serve as a great pre-race breakfast, as they are easy to digest, but will still give you want you need to compete. It’s also important to start the race hydrated but not full of water, so sipping a Hydration Drink throughout your prerace will ensure you are prepared to go hard.

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

2

GU Roctane Energy Gel

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

Shop Size & Flavor
1

GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz 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

1:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Because 10ks are shorter and typically run at a faster pace, it’s important to go into the race with your energy and hydration topped off. We always recommend taking an Energy Gel 5-15 minutes before the start. Energy Stroopwafels serve as a great pre-race breakfast, as they are easy to digest, but will still give you want you need to compete. It’s also important to start the race hydrated but not full of water, so sipping a Hydration Drink throughout your prerace will ensure you are prepared to go hard.

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

2

GU Roctane Energy Gel

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

Shop Size & Flavor
1

GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz of water

Shop Size & Flavor
2

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
1

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