Select your time :

  • 11:00
  • 12:00
  • 13:00
  • 14:00
  • 15:00
  • 16:00
  • 17:00
  • 18:00
  • 19:00
  • 20:00

11:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Now, you can have all the fitness in the world, but if you don’t have a nutrition plan, you won’t have any fuel to feed that fitness. A nutrition plan for an all day gravel session can take many forms (gels, solids, liquids) and is usually a highly personal/unique menu, as what works for one, may not work for another. Choosing the incorrect foods, eating too much or too little, or eating at the wrong time can result in less than optimal performance: nobody wants that. As corny as it might sound, fueling for a long day on the bike is like putting the correct grade gasoline in your car, and then managing the fuel levels. The better the fuel, the better the performance. Let’s break it down into two parts: Energy and Hydration.

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 Energy Gel

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

Shop Size & Flavor
10

GU Roctane Energy Gel

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

Shop Size & Flavor
4

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
2

GU Hydration Drink Mix

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

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
3

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
10

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
10

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

12:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Now, you can have all the fitness in the world, but if you don’t have a nutrition plan, you won’t have any fuel to feed that fitness. A nutrition plan for an all day gravel session can take many forms (gels, solids, liquids) and is usually a highly personal/unique menu, as what works for one, may not work for another. Choosing the incorrect foods, eating too much or too little, or eating at the wrong time can result in less than optimal performance: nobody wants that. As corny as it might sound, fueling for a long day on the bike is like putting the correct grade gasoline in your car, and then managing the fuel levels. The better the fuel, the better the performance. Let’s break it down into two parts: Energy and Hydration.

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

7

GU Energy Gel

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

Shop Size & Flavor
10

GU Roctane Energy Gel

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

Shop Size & Flavor
4

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
2

GU Hydration Drink Mix

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

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
4

GU Hydration Drink Tabs

Serving size is one tablet in 16oz 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

13:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Now, you can have all the fitness in the world, but if you don’t have a nutrition plan, you won’t have any fuel to feed that fitness. A nutrition plan for an all day gravel session can take many forms (gels, solids, liquids) and is usually a highly personal/unique menu, as what works for one, may not work for another. Choosing the incorrect foods, eating too much or too little, or eating at the wrong time can result in less than optimal performance: nobody wants that. As corny as it might sound, fueling for a long day on the bike is like putting the correct grade gasoline in your car, and then managing the fuel levels. The better the fuel, the better the performance. Let’s break it down into two parts: Energy and Hydration.

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

7

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
3

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
3

GU Hydration Drink Mix

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

Shop Size & Flavor
5

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
10

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

14:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Now, you can have all the fitness in the world, but if you don’t have a nutrition plan, you won’t have any fuel to feed that fitness. A nutrition plan for an all day gravel session can take many forms (gels, solids, liquids) and is usually a highly personal/unique menu, as what works for one, may not work for another. Choosing the incorrect foods, eating too much or too little, or eating at the wrong time can result in less than optimal performance: nobody wants that. As corny as it might sound, fueling for a long day on the bike is like putting the correct grade gasoline in your car, and then managing the fuel levels. The better the fuel, the better the performance. Let’s break it down into two parts: Energy and Hydration.

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

7

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
4

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 Hydration Drink Mix

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

Shop Size & Flavor
5

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
5

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
10

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

15:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Now, you can have all the fitness in the world, but if you don’t have a nutrition plan, you won’t have any fuel to feed that fitness. A nutrition plan for an all day gravel session can take many forms (gels, solids, liquids) and is usually a highly personal/unique menu, as what works for one, may not work for another. Choosing the incorrect foods, eating too much or too little, or eating at the wrong time can result in less than optimal performance: nobody wants that. As corny as it might sound, fueling for a long day on the bike is like putting the correct grade gasoline in your car, and then managing the fuel levels. The better the fuel, the better the performance. Let’s break it down into two parts: Energy and Hydration.

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

7

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
5

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
5

GU Hydration Drink Mix

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

Shop Size & Flavor
7

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
10

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

16:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Now, you can have all the fitness in the world, but if you don’t have a nutrition plan, you won’t have any fuel to feed that fitness. A nutrition plan for an all day gravel session can take many forms (gels, solids, liquids) and is usually a highly personal/unique menu, as what works for one, may not work for another. Choosing the incorrect foods, eating too much or too little, or eating at the wrong time can result in less than optimal performance: nobody wants that. As corny as it might sound, fueling for a long day on the bike is like putting the correct grade gasoline in your car, and then managing the fuel levels. The better the fuel, the better the performance. Let’s break it down into two parts: Energy and Hydration.

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

7

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
6

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
5

GU Hydration Drink Mix

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

Shop Size & Flavor
6

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
5

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
11

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

17:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Now, you can have all the fitness in the world, but if you don’t have a nutrition plan, you won’t have any fuel to feed that fitness. A nutrition plan for an all day gravel session can take many forms (gels, solids, liquids) and is usually a highly personal/unique menu, as what works for one, may not work for another. Choosing the incorrect foods, eating too much or too little, or eating at the wrong time can result in less than optimal performance: nobody wants that. As corny as it might sound, fueling for a long day on the bike is like putting the correct grade gasoline in your car, and then managing the fuel levels. The better the fuel, the better the performance. Let’s break it down into two parts: Energy and Hydration.

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 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
7

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
6

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
4

GU Hydration Drink Mix

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

Shop Size & Flavor
8

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
5

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
11

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

18:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Now, you can have all the fitness in the world, but if you don’t have a nutrition plan, you won’t have any fuel to feed that fitness. A nutrition plan for an all day gravel session can take many forms (gels, solids, liquids) and is usually a highly personal/unique menu, as what works for one, may not work for another. Choosing the incorrect foods, eating too much or too little, or eating at the wrong time can result in less than optimal performance: nobody wants that. As corny as it might sound, fueling for a long day on the bike is like putting the correct grade gasoline in your car, and then managing the fuel levels. The better the fuel, the better the performance. Let’s break it down into two parts: Energy and Hydration.

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 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
7

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
6

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
4

GU Hydration Drink Mix

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

Shop Size & Flavor
8

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
5

GU Hydration Drink Tabs

Serving size is one tablet in 16oz 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

19:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Now, you can have all the fitness in the world, but if you don’t have a nutrition plan, you won’t have any fuel to feed that fitness. A nutrition plan for an all day gravel session can take many forms (gels, solids, liquids) and is usually a highly personal/unique menu, as what works for one, may not work for another. Choosing the incorrect foods, eating too much or too little, or eating at the wrong time can result in less than optimal performance: nobody wants that. As corny as it might sound, fueling for a long day on the bike is like putting the correct grade gasoline in your car, and then managing the fuel levels. The better the fuel, the better the performance. Let’s break it down into two parts: Energy and Hydration.

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 Energy Gel

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

Shop Size & Flavor
15

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
8

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
5

GU Hydration Drink Mix

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

Shop Size & Flavor
8

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
5

GU Hydration Drink Tabs

Serving size is one tablet in 16oz 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

20:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

Now, you can have all the fitness in the world, but if you don’t have a nutrition plan, you won’t have any fuel to feed that fitness. A nutrition plan for an all day gravel session can take many forms (gels, solids, liquids) and is usually a highly personal/unique menu, as what works for one, may not work for another. Choosing the incorrect foods, eating too much or too little, or eating at the wrong time can result in less than optimal performance: nobody wants that. As corny as it might sound, fueling for a long day on the bike is like putting the correct grade gasoline in your car, and then managing the fuel levels. The better the fuel, the better the performance. Let’s break it down into two parts: Energy and Hydration.

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 Energy Gel

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

Shop Size & Flavor
16

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
7

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
6

GU Hydration Drink Mix

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

Shop Size & Flavor
8

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
6

GU Hydration Drink Tabs

Serving size is one tablet in 16oz 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