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  • 4:00
  • 4:30
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  • 6:30
  • 7:00

4:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Transition zones are a great time to top off your energy with an extra Energy Gel or Stroopwafel while your body has a brief rest from working hard. Since Energy Gels are easier to carry during the run, we recommend taking one every 40 minutes. Don’t forget to get carbohydrates, protein and amino acids as soon as possible after finishing via Recovery Drink Mix. For Half-IRON-Distance triathlons in warm or humid weather, we recommend relying more heavily on Roctane Energy Drink to provide your calories while hydrating and because drinking is easier on your stomach than eating, but you still need a quality source of carbohydrates.

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

1

GU Energy Gel

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

Shop Size & Flavor
1

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
4

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
5

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
5

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

4:30 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Transition zones are a great time to top off your energy with an extra Energy Gel or Stroopwafel while your body has a brief rest from working hard. Since Energy Gels are easier to carry during the run, we recommend taking one every 40 minutes. Don’t forget to get carbohydrates, protein and amino acids as soon as possible after finishing via Recovery Drink Mix. For Half-IRON-Distance triathlons in warm or humid weather, we recommend relying more heavily on Roctane Energy Drink to provide your calories while hydrating and because drinking is easier on your stomach than eating, but you still need a quality source of carbohydrates.

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 Energy Gel

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

Shop Size & Flavor
1

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
4

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
6

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
6

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

5:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Transition zones are a great time to top off your energy with an extra Energy Gel or Stroopwafel while your body has a brief rest from working hard. Since Energy Gels are easier to carry during the run, we recommend taking one every 40 minutes. Don’t forget to get carbohydrates, protein and amino acids as soon as possible after finishing via Recovery Drink Mix. For Half-IRON-Distance triathlons in warm or humid weather, we recommend relying more heavily on Roctane Energy Drink to provide your calories while hydrating and because drinking is easier on your stomach than eating, but you still need a quality source of carbohydrates.

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 Energy Gel

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

Shop Size & Flavor
1

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
1

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
4

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
7

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
8

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

5:30 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Transition zones are a great time to top off your energy with an extra Energy Gel or Stroopwafel while your body has a brief rest from working hard. Since Energy Gels are easier to carry during the run, we recommend taking one every 40 minutes. Don’t forget to get carbohydrates, protein and amino acids as soon as possible after finishing via Recovery Drink Mix. For Half-IRON-Distance triathlons in warm or humid weather, we recommend relying more heavily on Roctane Energy Drink to provide your calories while hydrating and because drinking is easier on your stomach than eating, but you still need a quality source of carbohydrates.

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 Energy Gel

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

Shop Size & Flavor
1

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
2

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
4

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
9

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
9

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

6:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Transition zones are a great time to top off your energy with an extra Energy Gel or Stroopwafel while your body has a brief rest from working hard. Since Energy Gels are easier to carry during the run, we recommend taking one every 40 minutes. Don’t forget to get carbohydrates, protein and amino acids as soon as possible after finishing via Recovery Drink Mix. For Half-IRON-Distance triathlons in warm or humid weather, we recommend relying more heavily on Roctane Energy Drink to provide your calories while hydrating and because drinking is easier on your stomach than eating, but you still need a quality source of carbohydrates.

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 Energy Gel

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

Shop Size & Flavor
1

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
3

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
4

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
10

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
11

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

6:30 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Transition zones are a great time to top off your energy with an extra Energy Gel or Stroopwafel while your body has a brief rest from working hard. Since Energy Gels are easier to carry during the run, we recommend taking one every 40 minutes. Don’t forget to get carbohydrates, protein and amino acids as soon as possible after finishing via Recovery Drink Mix. For Half-IRON-Distance triathlons in warm or humid weather, we recommend relying more heavily on Roctane Energy Drink to provide your calories while hydrating and because drinking is easier on your stomach than eating, but you still need a quality source of carbohydrates.

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 Energy Gel

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

Shop Size & Flavor
1

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
4

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
12

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
12

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

7:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Transition zones are a great time to top off your energy with an extra Energy Gel or Stroopwafel while your body has a brief rest from working hard. Since Energy Gels are easier to carry during the run, we recommend taking one every 40 minutes. Don’t forget to get carbohydrates, protein and amino acids as soon as possible after finishing via Recovery Drink Mix. For Half-IRON-Distance triathlons in warm or humid weather, we recommend relying more heavily on Roctane Energy Drink to provide your calories while hydrating and because drinking is easier on your stomach than eating, but you still need a quality source of carbohydrates.

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 Energy Gel

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

Shop Size & Flavor
1

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
4

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
14

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
13

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor