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.