Journal
Tips for maintaining energy and endurance
Hitting the wall is a fuelling, hydration and pacing problem before it is a fitness problem. Here is how to carb-load, start eating early, drink ahead of thirst and build...
Tips for maintaining energy and endurance
Hitting the wall is a fuelling, hydration and pacing problem before it is a fitness problem. Here is how to carb-load, start eating early, drink ahead of thirst and build...
How a gel flavour gets made
A hot, dry 100-mile race, five prototype flavours, a long run of failed batches and a panel of supertasters: how GU Energy Labs built Salted Lime Roctane, and what it...
How a gel flavour gets made
A hot, dry 100-mile race, five prototype flavours, a long run of failed batches and a panel of supertasters: how GU Energy Labs built Salted Lime Roctane, and what it...
A hiking fuelling strategy
Hiking burns fuel differently from running: steady real food for the long hours, a gel for the steep climb. How to pair the two, how often to eat, and what...
A hiking fuelling strategy
Hiking burns fuel differently from running: steady real food for the long hours, a gel for the steep climb. How to pair the two, how often to eat, and what...
A half-marathon nutrition plan
Two gels an hour, half a litre to a litre of fluid with electrolytes, flavours rotated and a plan written down before race week. Here is how to fuel 21.1...
A half-marathon nutrition plan
Two gels an hour, half a litre to a litre of fluid with electrolytes, flavours rotated and a plan written down before race week. Here is how to fuel 21.1...
Gluten-free and vegan energy gels
All three gels we stock are gluten-free and vegan, and two are kosher too. Here is what is inside each packet, what is not, and why that matters for a...
Gluten-free and vegan energy gels
All three gels we stock are gluten-free and vegan, and two are kosher too. Here is what is inside each packet, what is not, and why that matters for a...
Fuelling for your training load
Easy runs, intervals and long days ask different things of your body, so fuel them differently. A simple framework for matching gels, carbs and fluids to the session in front...
Fuelling for your training load
Easy runs, intervals and long days ask different things of your body, so fuel them differently. A simple framework for matching gels, carbs and fluids to the session in front...
Read it.
Then go and test it.
One gel every 20–30 minutes is a starting point, not a rule. Practise your plan on long training sessions, give your gut 6–8 weeks before race day, and use the guides when you want the detail.