fueling strategies

from your tempo runs to your marathon and beyond, we’ve got you covered.
Just pick the fueling strategy for your next session

Training Strategies

Goal: Raise VO2max & CV + Maximize CHO oxidation at high intensities

  • ⏱ Before: 1× 20g FLOW gel (10′ pre)
  • 🧪 During: 1× 20g every 15–20 min (aim for 40–60g/h)
  • 💧 With ~200 ml water per gel (adjust: more in heat, minimal to none in cold)

Goal: Raise lactate threshold + H(+) tolerance + Maximize CHO oxidation at high intensities

  • ⏱ Before: 1× 20g FLOW gel (VOLT Gel optional)
  • 🧪 During: 1× 40g halfway through (for 60+ min runs)
  • 💧 With: 150–200 ml water per gel  (adjust: more in heat, minimal to none in cold)

Goal: Gut training + fat-  CHO interplay

  • ⏱ Before: Light carb + sodium pre-load (optional)
  • 🧪 During: Start fueling with FLOW gel at minute 20
  • ⤷ 20g every 10–15′ or 40g every 20–25′

    Or Race Specific Protocol
  • 💧 With: 150–200 ml per 20g  (adjust: more in heat, minimal to none in cold)

OR

  •  ⏱ Before: All night or 3-4 hr Fast + sodium pre-load (optional)
  • 🧪 During: Start fueling with FLOW gel at minute 80 min
  • ⤷ 20g every 10–15′ 
  • 💧 With: 150–200 ml per 20g

Racing Strategies

  • -15 min before: 1 × FLOW Gel → alertness without overstimulation
  • During: Not necessary
  • -10 min before: 1 × VOLT Gel → pre-race alertness
  • +25 min: 1 × FLOW Gel → start fueling, steady glucose
  • +55–60 min: 1 × VOLT Gel → renew alertness, mental clarity
  • +85–90 min: 1 × FLOW Gel → if race lasts >90’

Target: 60 g CHO/h → 1 gel every 20 min

  • -10 min before: VOLT Gel → neuropsychological activation
  • +20, +40, +60, +80 min: FLOW Gel
  • +100 min: VOLT Gel → alertness, reduced fatigue
  • +120, +140, +160 min: FLOW Gel
  • +180,+200 min: VOLT Gel → combat late-race fatigue
  • +220, +240 min: FLOW Gel
  • Optional: FLOW Gel @ 260 min if finishing >4:20

Total: 12 gels (9 FLOW + 3 VOLT

  • -10 min before: VOLT Gel → pre-race focus
  • +20 min: FLOW Gel → start microdosing•Every 15–20 min: FLOW Gel (60–80 g/h)
  • 6 th Hour VOLT Gel
  • Night segments (21:00, 00:00, 03:00, 06:00): VOLT Gel

VOLT Gel → strategic neurocognitive enhancement (options: “enhancement of neurocognitive functions”, “improvement of cognitive & neurological functions”, “sharpening of neurocognitive abilities”, “boosting brain performance”)

  • -25 min (pre-swim): VOLT Gel → boost alertness
  • Bike start (T1): FLOW Gel
  • +20, +40, +60 min on bike: FLOW Gel
  • Run start (T2): VOLT Gel → restart with focus
  • +20, +40, +60 min on run: FLOW Gel
  • -10 min (pre-swim): VOLT Gel
  • Bike start (T1): FLOW Gel
  • Every 13–15 min on bike: FLOW Gel (up to 100 g/h)
  • Bike @ 90 min: VOLT Gel
  • Bike @ 150 min: VOLT Gel
  • Run start (T2): FLOW Gel
  • Run @ +15 min: VOLT Gel
  • Run @ +35, +55, +75, +95 min: FLOW Gel
  • Run @ +115 min: VOLT Gel
  • Run @ +135 min: FLOW Gel
  • -10 min (pre-swim): VOLT Gel
  • Bike start (T1): FLOW Gel
  • Every 13–15 min on bike (~90 g/h for 6 h): FLOW Gel
  • Bike @ 2 h: VOLT Gel
  • Bike @4.5 h: VOLT Gel•Run start (T2): GAS Gel
  • Run @ +25 min: VOLT Gel
  • Run @ +50, +75, +100, +125 min: FLOW Gel
  • Run @ +150 min: VOLT Gel
  • Run @ +175, +200, +225 min: FLOW Gel
  • Run @ +250 min: VOLT Gel
  • Run @ +275 min: FLOW Gel

Fueling FAQ

Because your gut isn’t a bucket — it’s a dynamic system. Smaller, frequent doses optimize transport and reduce risk of nausea, bloating, or bathroom stops.

20g of clean carbs is the ideal dosage for short & ultra races, late-race fueling, or sensitive stomachs

Use caffeine strategically:

  • Pre-race for alertness
  • Mid-race for perceived effort drop
  • Avoid >300 mg total unless tested

Disclaimer:

These fueling protocols are guidelines, not one-size-fits-all plans. Every athlete’s body, goals, and race conditions are different. For best results — and to fuel safely — work with a qualified sports nutritionist or exercise physiologist to create acustom planthat’s built for you