Select your time :

  • 3:00
  • 4:00
  • 5:00
  • 6:00

3:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

When you’re going long, replenishing your glycogen stores every 45-60 minutes with easily digestible carbohydrates becomes critical to avoid the dreaded bonk. For longer training sessions and races, we recommend to including variety of flavors and forms in your plan to entice yourself to keep eating, even when your body wants to focus on blood flow to your muscles. While Roctane Energy Gel is a staple in this situation, mix it up with Stroopwafels and chews for variety. Getting enough fluids is also important, particularly on hot and humid days, which makes Roctane Energy Drink a perfect choice as it provides calories, electrolytes and BCAAs in an easily digestible drink you can sip throughout the activity.

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

3

GU Roctane Energy Gel

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

Shop Size & Flavor
2

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
1

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
1

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
2

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
4

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

4:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

When you’re going long, replenishing your glycogen stores every 45-60 minutes with easily digestible carbohydrates becomes critical to avoid the dreaded bonk. For longer training sessions and races, we recommend to including variety of flavors and forms in your plan to entice yourself to keep eating, even when your body wants to focus on blood flow to your muscles. While Roctane Energy Gel is a staple in this situation, mix it up with Stroopwafels and chews for variety. Getting enough fluids is also important, particularly on hot and humid days, which makes Roctane Energy Drink a perfect choice as it provides calories, electrolytes and BCAAs in an easily digestible drink you can sip throughout the activity.

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

4

GU Roctane Energy Gel

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

Shop Size & Flavor
2

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
2

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
1

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
2

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
4

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

When you’re going long, replenishing your glycogen stores every 45-60 minutes with easily digestible carbohydrates becomes critical to avoid the dreaded bonk. For longer training sessions and races, we recommend to including variety of flavors and forms in your plan to entice yourself to keep eating, even when your body wants to focus on blood flow to your muscles. While Roctane Energy Gel is a staple in this situation, mix it up with Stroopwafels and chews for variety. Getting enough fluids is also important, particularly on hot and humid days, which makes Roctane Energy Drink a perfect choice as it provides calories, electrolytes and BCAAs in an easily digestible drink you can sip throughout the activity.

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

5

GU Roctane Energy Gel

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

Shop Size & Flavor
2

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
1

GU Hydration Drink Mix

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

Shop Size & Flavor
2

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
1

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
3

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
4

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

When you’re going long, replenishing your glycogen stores every 45-60 minutes with easily digestible carbohydrates becomes critical to avoid the dreaded bonk. For longer training sessions and races, we recommend to including variety of flavors and forms in your plan to entice yourself to keep eating, even when your body wants to focus on blood flow to your muscles. While Roctane Energy Gel is a staple in this situation, mix it up with Stroopwafels and chews for variety. Getting enough fluids is also important, particularly on hot and humid days, which makes Roctane Energy Drink a perfect choice as it provides calories, electrolytes and BCAAs in an easily digestible drink you can sip throughout the activity.

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

6

GU Roctane Energy Gel

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

Shop Size & Flavor
2

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
1

GU Hydration Drink Mix

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

Shop Size & Flavor
3

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
1

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
4

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