Select your time :

  • 2:30
  • 3:00
  • 3:30
  • 4:00
  • 4:30
  • 5:00
  • 5:30

2:30 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

“Pace yourself with your nutrition!” It’s important to plan out when/where you’re going to take your nutrition along the course. If you’re running a moderate pace, try incorporating Energy Chews & Energy Stroopwafels instead of Roctane Energy Gels. If you're shooting for a faster pace, try fueling with a bottle of Roctane Energy Drink early on in the race, followed by Roctane Energy Gels and water from the aid stations later in the race. We recommend popping a few BCAA Capsules & Electrolyte Capsules at aid stations with water to help prevent cramping and mental fatigue at later stages in the race. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

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
1

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
1

GU Roctane Energy Drink Mix

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

Shop Size & Flavor
1

GU Roctane Electrolyte Capsules

Serving size is one capsule 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

3:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

“Pace yourself with your nutrition!” It’s important to plan out when/where you’re going to take your nutrition along the course. If you’re running a moderate pace, try incorporating Energy Chews & Energy Stroopwafels instead of Roctane Energy Gels. If you're shooting for a faster pace, try fueling with a bottle of Roctane Energy Drink early on in the race, followed by Roctane Energy Gels and water from the aid stations later in the race. We recommend popping a few BCAA Capsules & Electrolyte Capsules at aid stations with water to help prevent cramping and mental fatigue at later stages in the race. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

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.
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
1

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
1

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) 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

3:30 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

“Pace yourself with your nutrition!” It’s important to plan out when/where you’re going to take your nutrition along the course. If you’re running a moderate pace, try incorporating Energy Chews & Energy Stroopwafels instead of Roctane Energy Gels. If you're shooting for a faster pace, try fueling with a bottle of Roctane Energy Drink early on in the race, followed by Roctane Energy Gels and water from the aid stations later in the race. We recommend popping a few BCAA Capsules & Electrolyte Capsules at aid stations with water to help prevent cramping and mental fatigue at later stages in the race. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

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
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
3

GU Hydration Drink Mix

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

Shop Size & Flavor
3

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
3

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

4:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

“Pace yourself with your nutrition!” It’s important to plan out when/where you’re going to take your nutrition along the course. If you’re running a moderate pace, try incorporating Energy Chews & Energy Stroopwafels instead of Roctane Energy Gels. If you're shooting for a faster pace, try fueling with a bottle of Roctane Energy Drink early on in the race, followed by Roctane Energy Gels and water from the aid stations later in the race. We recommend popping a few BCAA Capsules & Electrolyte Capsules at aid stations with water to help prevent cramping and mental fatigue at later stages in the race. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

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
3

GU Hydration Drink Mix

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

Shop Size & Flavor
4

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
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

4:30 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

“Pace yourself with your nutrition!” It’s important to plan out when/where you’re going to take your nutrition along the course. If you’re running a moderate pace, try incorporating Energy Chews & Energy Stroopwafels instead of Roctane Energy Gels. If you're shooting for a faster pace, try fueling with a bottle of Roctane Energy Drink early on in the race, followed by Roctane Energy Gels and water from the aid stations later in the race. We recommend popping a few BCAA Capsules & Electrolyte Capsules at aid stations with water to help prevent cramping and mental fatigue at later stages in the race. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

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
3

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
3

GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) 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
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

5:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

“Pace yourself with your nutrition!” It’s important to plan out when/where you’re going to take your nutrition along the course. If you’re running a moderate pace, try incorporating Energy Chews & Energy Stroopwafels instead of Roctane Energy Gels. If you're shooting for a faster pace, try fueling with a bottle of Roctane Energy Drink early on in the race, followed by Roctane Energy Gels and water from the aid stations later in the race. We recommend popping a few BCAA Capsules & Electrolyte Capsules at aid stations with water to help prevent cramping and mental fatigue at later stages in the race. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

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
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
3

GU Hydration Drink Mix

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

Shop Size & Flavor
8

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
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

5:30 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

“Pace yourself with your nutrition!” It’s important to plan out when/where you’re going to take your nutrition along the course. If you’re running a moderate pace, try incorporating Energy Chews & Energy Stroopwafels instead of Roctane Energy Gels. If you're shooting for a faster pace, try fueling with a bottle of Roctane Energy Drink early on in the race, followed by Roctane Energy Gels and water from the aid stations later in the race. We recommend popping a few BCAA Capsules & Electrolyte Capsules at aid stations with water to help prevent cramping and mental fatigue at later stages in the race. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.

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
5

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
3

GU Hydration Drink Mix

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

Shop Size & Flavor
8

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
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor