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April 7, 2026

Fueling isn’t something you do once—it’s something you build. Just like your training, your nutrition should be simple, consistent, and part of your everyday rhythm. The more you practice it, the better it feels, and the better you perform. When you fuel good, you feel good—and when you feel good, you do incredible things. What We Believe Consistency > Perfection: Your body thrives on routine. Small, repeated actions beat one big “perfect” meal every time. Carbs = Endurance: They’re your main energy source—don’t skimp. Protein = Repair: Recovery starts with every bite. Electrolytes = Longevity: Hydration keeps your muscles firing. Timing Matters: Fuel early, often, and always practice your plan so race day feels like autopilot. Common Pitfalls (and How to Avoid Them) 1. Underfueling You can’t train your body to run on empty. When you don’t eat enough carbs before, during, or after your sessions, your body has no choice but to slow down. Underfueling doesn’t just zap performance—it impacts recovery, mood, and even your hormones. You’ll feel “flat,” cranky, and wonder why the same workout suddenly feels harder. 👉 Fix it: Build fueling into your training plan, not just your race day. If you’re running or riding long, aim for 60–90 grams of carbs per hour. Start early, stay steady. 2. Hydration Gaps Water alone doesn’t cut it. Sweat isn’t just moisture—it’s salt, potassium, magnesium, and other electrolytes your muscles need to function. Skip them, and you risk cramps, brain fog, and that mid-session fade that feels like hitting a wall. 👉 Fix it: Drink with purpose. Add electrolytes before, during, and after—especially in heat or long workouts. Make it a daily habit, not just a race day scramble. 3. Timing Off Fueling too early, too late, or not often enough can tank your energy just as quickly as not eating at all. If you’re constantly “bonking” mid-run or getting post-workout headaches, timing is likely the culprit. 👉 Fix it: Think rhythm, not reaction. Small, steady fueling beats big dumps of energy. Take in something every 20–30 minutes once you start moving. 4. Not Training the Gut Your gut is a muscle too—it needs to be trained. If you only try gels or drink mixes on race day, your stomach won’t know what hit it. Cue side stitches, nausea, or worse. 👉 Fix it: Practice your fueling strategy during every long run or ride. Same products, same timing. That way, on race day, it’s automatic. 5. Carbo-Loading Wrong Carb-loading isn’t a pasta-eating contest the night before. Overloading one meal can leave you bloated, sluggish, and sleeping poorly. 👉 Fix it: Start topping up your carb stores 2–3 days before the event with consistent, balanced meals. You’ll hit the start line feeling light, fueled, and ready—not stuffed. 6. Changing Nutrition on Race Day Your body doesn’t like surprises. A new gel flavor or brand might sound fun, but mid-race isn’t the time to experiment. Stress + new fuel = unpredictable results. 👉 Fix it: Use your training to find what works. By race week, your fueling routine should be second nature. No swaps, no stress, no regrets. The takeaway:The best athletes aren’t the ones who wing it—they’re the ones who practice fueling like they train. Every time you eat, sip, or refuel, you’re teaching your body what “good” feels like. Practical Recommendations Fueling right isn’t just about what you eat—it’s about when and how consistently you do it. Think of this as your fueling rhythm: simple steps you can stack into your daily routine so they become second nature. 2–3 Hours Before: Prime the Engine Your pre-session meal sets the tone for the day. You’re topping up glycogen and giving your body enough time to digest before go-time. 🍽️ Aim for carbs + a bit of protein, minimal fat. Try: Oats with peanut butter and banana Toast with egg whites Smoothie with berries, oats, and protein powder 👉 Habit tip: Eat roughly the same style of pre-workout meal for every key session. You’re training your stomach, not just your legs. 30 Minutes Before: Top It Off Just before you start, you’re looking for fast energy that’s easy to digest. ⚡ Quick carbs + hydration. Think: Waffles (Honey Stinger, GU, Untapped) A few chews or a gel Water + electrolytes 👉 Habit tip: Make this part automatic—set your gel or waffle next to your shoes so you never forget. During: Keep the Tank Steady If you’re going 60–120+ minutes, fuel early and often. Don’t wait to feel empty. ⏱️ 60–90g carbs/hour, ideally something every 20–30 minutes. Rotate between gels, chews, and drink mixes. Add electrolytes consistently—hydration is performance insurance. 👉 Habit tip: Set your watch to buzz every 25 minutes as your “fuel alarm.” Your future self will thank you. After: Refuel to Rebuild You’re not done when you stop moving—your recovery window matters. Within 30–40 minutes, replenish both carbs and protein to restock glycogen and repair muscle. 🥤 Ideal combo: Carbs + 20–30g protein. Examples: Whey or plant protein shake + carbs Momentous Whey Protein + Skratch Recovery 👉 Habit tip: Keep your recovery shake ingredients prepped. Make it part of your cooldown routine. Fuel Goods Habits We Swear By Supplements Creatine (3–5g daily) Creatine isn’t just for gym bros—it does wonders for endurance athletes. It helps your body recycle ATP (your muscles’ energy currency), which means you can push harder for longer and recover faster between efforts. Think of it as a battery booster for your cells. Over time, it supports muscle strength, reduces fatigue during hard efforts, and even improves cognitive focus when you’re deep into a long session. 👉 How to use it: Take it daily, not just on workout days. Mix 3–5g into your morning smoothie, coffee, or recovery shake—consistency is what unlocks the benefits. Tart Cherry Juice (1 serving of Cheribundi at night) Tart cherry juice is nature’s recovery tonic. It’s packed with antioxidants and naturally occurring melatonin—meaning it helps your body wind down, sleep deeper, and repair better. Studies show it can reduce muscle soreness, inflammation, and even improve sleep quality after tough training blocks. It’s small, but mighty: one nightly habit that keeps recovery compounding. 👉 How to use it: Sip a serving about an hour before bed. It’s your signal to slow down, recover, and let your body do its work. Sleep Without quality sleep, none of the above matters. Sleep is where your body repairs, rebuilds, and adapts—it’s the final piece of the fueling puzzle. You can’t out-fuel bad sleep. Consistency The secret sauce. Practice your plan in training, rotate fuel formats (bars, gels, powders), dial in your timing, and repeat until it’s automatic. The more you practice, the better your body absorbs and responds. Example of a “Fuel Good” Day Breakfast: Oats + banana + protein powder Workout (90 min): 1–2 gels, 1 pack chews, electrolytes (~60g carbs/hr) Post-workout: Recovery shake (25g carbs + 25g protein) + 3–5g creatine Lunch/Dinner: Balanced meals with whole grains, lean protein, healthy fats, and veggies Snacks: Protein + carb combo (e.g., Rule Breaker Brownie, REUP, Prevail Jerky, AMG Bites, etc.) Evening: Tart cherry juice + solid sleep 💡 Fuel Good → Feel Good → Be Great → Repeat.When fueling becomes a habit, energy becomes effortless—and consistency turns into greatness. 🕑 2–3 Hours Out: Why and How Much Targets: Carbs: 0.45–1.35 grams per pound of body weight (for example, if you weigh 143 lb, we’d recommend ~70g of carbs, which is equal to around 2 pieces of sourdough toast or 1.5 cups of oatmeal). Protein: ~15–20g (1 scoop of protein powder, a couple of eggs, etc.). Fat: Keep minimal (<10g if possible). Be cautious of nut butters and dairy products that carry fat, as this can be extra stress on your gut. Why fuel 2–3 hours before?That window gives your body enough time to digest, absorb, and store energy as glycogen in your muscles and liver. It means: You start your session topped up, not still digesting food. You avoid mid-session stomach issues. Your blood sugar is stable going in—no spikes or crashes. If you skip this meal and only “carb up” 30 minutes before, you’re relying on quick energy instead of stored energy. That might cover your warm-up, but it won’t sustain you for long or intense sessions. ⚡ 30 Minutes Out: Quick Energy Target:This isn’t the time to frontload your full 60–90g/hour plan. Instead, aim for around 20–30g of fast carbs (a gel, waffle, or couple of chews) + half a sachet of hydration/electrolytes. That jump-starts your blood glucose so you don’t dip early—but you’ll still start fueling regularly once the workout begins. Then, once you’re moving, you continue with the 60–90g of carbs per hour, broken into small doses every 20–30 minutes. Think of the pre-fuel as a warm-up for your stomach as much as your muscles. 💧 Electrolytes: How Much and How Often Before/during/after workouts: Yes—but not every glass of water all day. Here’s the breakdown: Before training: 300–500mg sodium (roughly one serving of most electrolyte mixes) During: 400–800mg sodium/hour (more in heat or for heavy sweaters—do you get leftover salt residue on your clothes after your workout? Aim for the higher end.) After: Sip one serving of electrolytes in the couple of hours post-workout. Outside of workouts, plain water is fine for regular hydration—especially if your meals include some salt. Too many electrolytes can lead to bloating or excess sodium intake, so use them strategically around training and heat, not constantly. The TL;DR Fueling well doesn’t have to be complicated—it just has to be consistent. Start simple, practice often, and build habits your body can trust. Because when you fuel good, you feel good. And when you feel good? You show up bigger, stronger, and more ready for whatever’s ahead.

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April 6, 2026

The Spring RunnerBox Is Here — and so is SiS

Race season is here. You've got a registration confirmation burning a hole in your inbox, a training plan you're mostly sticking to, and a group chat full of people who also signed up for something that felt very reasonable three months ago. Which means it's time for the April-May RunnerBox. But before we get into what's inside, we need to tell you about one item in particular. Because this one has a story — and the story starts with our very own Courteney, a 15-year-old racing for the New Zealand national cycling team, and a gel like nothing else on the market. Courteney Tested This Gel 20 Years Ago. She Never Forgot It. Here's something you might not know about your co-founder. Before Fuel Goods, before the RunnerBox, before she was crossing finish lines as the first woman through the tape at the 2026 Asheville Half Marathon (9th overall, since you asked) — Courteney was an internationally competitive cyclist representing New Zealand. And at 15 years old, she got her hands on something that most athletes wouldn't see for years. An early product test batch from a brand called Science in Sport. SiS. She tried the caramel flavor. And it was love at first taste. Not because of the sugar hit. Because of the absence of it. Every gel on the market at the time was cloyingly sweet — the kind that makes you want to stop mid-effort and rinse your mouth out. SiS tasted distinctly different. Clean. Functional. Like something designed for athletes who actually had to keep going, not something engineered around what tastes good standing still in a lab. Courteney was hooked. She's been a SiS believer ever since. We weren't going to add SiS until we could do it right — properly stocked with our favorites and ready for race season. “We’re excited to be part of Fuel Goods and Courteney’s story — supporting athletes with fuel that works when it matters most.” said Mike Percic, General Manager at Science in Sport US. Shop the SiS collection. Now live at FuelGoods.com. Check out what our Fuel Goods Community is saying and join the conversation by sharing your first love at first gel story and tagging @Fuel_goods on Instagram + Facebook. Spring Sampling Done Right The April-May RunnerBox is race season through and through. Real fuel, real recovery, real “oh thank goodness that was in my pocket” moments. Here's everything inside. SiS GO Energy + Caffeine Gel — Berry This is the one. The brand that's been sitting at the top of the most-requested list for RunnerBox subscribers, finally making its debut. These isotonic gels go down without water — no juggling, no cramping, no desperate scrambling at the aid station. This version includes caffeine for a mid-race kick when your legs start making suggestions your brain has to veto. It's everything Courteney fell in love with at 15, now available to every runner who's ever wanted a gel that doesn't make them wince. Courteney’s not the only one who fell for SiS after the first date. SaltStick Energy Chews — Sour Pop Rocket Think the rocket popsicle from the ice cream truck, but with electrolytes and a sports science degree. Honey Stinger Almond Butter Maple Waffle This waffle tastes suspiciously like dessert. Almond butter and maple deliver quick carbs without the sugar bomb spiral. Eat one 30 minutes before you head out — or mid-run when gels start feeling emotionally aggressive. Courteney eats hers pre-run. Laura eats hers standing next to the coffee machine, which is close enough. Kize Bar Real food. Simple ingredients. Zero mystery powders. Built for the classic athlete scenario of “I was going to eat lunch and now it's somehow 3 PM.” Ultima Electrolyte Packets Water is great. Electrolyte water is better. These packets make finishing your bottle feel achievable instead of aspirational. Munk Pack Probiotic Breakfast Bar — Chocolate Chip Breakfast, but designed for athletes who don't always sit down for it. Protein, fiber, and probiotics to support digestion and steady energy when your morning is moving faster than your meal plan. GU Roctane Protein Recovery Drink Mix Long, hard runs break you down. This helps put you back together. Protein, carbs, and amino acids within 30 minutes of finishing means your legs are more likely to forgive you by Thursday. Lenny & Larry's Fitzels — Taco Tuesday Twenty grams of protein. Crunchy. Taco-flavored. These should not work as well as they do. And yet. Xpand No-Tie Round Laces Stopping mid-race to re-tie your laces is a personality test nobody wants to fail. Quick-release elastic laces turn your shoes into slip-on, race-ready gear without sacrificing fit. Hyland's Leg Cramps Ointment For the cramps that show up uninvited after long runs and ambitious race goals. Rub it directly onto the offending muscles so you can walk downstairs again like a normal human. Klean Freak — The Flusher (5 singles) We're just going to say it. Race season porta potty reality is real, and this box has you covered. Individually packed, compact, and very clutch. This Is What the RunnerBox Is For. Every other month, we take the exact things we're using in training — the stuff that proves itself at mile 18, the fuel we're actually reaching for — and we put it all in one box. Over $50 of fuel and gear, $10 in Subscriber Fuel Cash already waiting in your cart, plus member discounts across the whole site. Runner math means you never pay full price for fuel. And this edition includes the thing Courteney waited years to bring to the Fuel Goods community. Not because we were being dramatic about it. Because we wanted to do it right. We think we did. Get the April-May RunnerBox → Shop the SiS lineup at FuelGoods.com → Fuel early. Hydrate often. Go get that PB. — Laura & Courteney

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March 13, 2026

Fueling for Long Ride Training: What Most Cyclists Get Wrong

After more than a decade racing bikes, I learned something the hard way: Most cyclists don’t bonk because they’re not fit enough — they bonk because they didn’t fuel enough. If you’re training for long days in the saddle — like the 50+ mile stages of Arthritis Foundation Cycling Experiences — fueling becomes just as important as your training plan. The goal isn’t complicated: Steady energy for hours and enough recovery to do it again tomorrow. Here’s what to know about why, when, and how to fuel your long rides. Step 1: Know Your Carb Target Your body stores enough glycogen for roughly 90 minutes to two hours of riding. After that, your energy depends on what you're eating and drinking on the bike. For most endurance rides longer than 90 minutes, aim for: 60–90 grams of carbohydrates per hour That number sounds big, but it becomes manageable when you combine high-carb drinks with small fuel bites. Step 2: Fuel Before the Ride Your pre-ride meal sets the tone for the entire ride. About 2–3 hours before riding, aim for: carbohydrates a little protein minimal fat Examples: oatmeal with banana and protein powder sourdough toast with eggs smoothie with oats, berries, and protein Then about 30 minutes before rolling out, add a quick carb boost. Honey Stinger waffle Skratch chews a gel half a bottle of carb drink mix Think of this as topping off the tank before you start riding. Step 3: Start Fueling Early One of the biggest mistakes cyclists make is waiting until they feel hungry to eat. By the time hunger hits, your energy is already dropping. Instead, start fueling within the first 30 minutes of your ride and keep eating every 20–30 minutes. Think of fueling like cadence — smooth and consistent. Step 4: Use High-Carb Drink Mixes One of the biggest upgrades in endurance nutrition over the past few years is high-carbohydrate drink mixes. Instead of trying to eat every calorie, you can drink a large portion of them. For example: A bottle of Flow Formulas delivers roughly 90 grams of carbs, which can cover most of an hour’s fueling needs. Other excellent high-carb drink mixes include: Maurten Drink Mix 320 Skratch Super High-Carb Sport Drink Mix Step 5: Choose Real Fuel That’s Easy to Eat On long endurance rides, many cyclists prefer real-food style fuels instead of relying on gels. Bars, waffles, and bites tend to feel more satisfying after a few hours on the bike. AMG Bites — a great choice when I want something that actually feels like food Supra bars — a personal favorite. Made with real ingredients by a female pro cyclist. You will love these. Kate’s Real Food Bars — a carb powerhouse and treasure trove of nutrients Vafels — simple ingredients and steady carbs that will make you feel like a Euro pro SaltStick chews — perfect for quick flavorful bites between drinks A typical fueling hour might look like: bottle of Flow Formulas half a Supra bar a few SaltStick chews Or: bottle of Flow Formulas a Vafels waffle That combination easily lands you in the 60–90g carbs per hour range. Step 6: Don’t Forget Electrolytes When you sweat, you're losing more than water. You're also losing sodium and other electrolytes, which help regulate hydration and muscle function. Without replacing them, riders often experience: cramps headaches heavy legs late in the ride sudden energy drops 400–800 mg sodium per hour is a good starting point. Skratch Hydration Sport Drink Mix — about 380 mg sodium per serving Precision Hydration packets (PH 500 / PH 1000 / PH1500) — great for dialing in higher sodium needs SaltStick capsules — convenient if you prefer taking electrolytes separately from your drink mix Step 7: Recover So Tomorrow’s Ride Feels Good Because many riders are traveling or heading straight to a hotel after the ride, portable recovery options are often easiest. Momentous Whey Protein — shaken in a bottle with water Skratch Recovery Sport Drink Mix — carbs and protein in one drink. The Horchata is AMAZING. Honey Stinger Protein Bars — a post-ride top-up that tastes like a Reese’s REUP portable smoothie — it’s ridiculous how many of these I have during big training blocks You don’t need anything fancy — just something easy to get down while your body is still in that recovery window. If you're riding multiple days in a row, this step makes a huge difference in how your legs feel the next morning. What I Pack for a 4–5 Hour Training Ride People ask me this all the time, so here’s a typical fueling setup I’ll bring on a longer ride. In my bottles 1 bottle Flow Formulas 1 bottle Skratch electrolytes In my pockets 1 Vafels waffle 1 Supra bar 1 pack SaltStick OMG Chews 1–2 gels (just in case I want quick carbs) That gives me flexibility depending on how I feel. Some hours I drink most of my carbs. Other times I want something more substantial like a waffle or bar. The goal is simple: steady energy without overwhelming your stomach. Want to try my whole stack? You can get it HERE. Pro Tip: Set a Fuel Alarm One trick I recommend to athletes is setting a fuel reminder on your watch or bike computer every 25 minutes. When the alarm goes off, take in something small — a sip of drink mix, a few chews, or part of a bar. It sounds simple, but it prevents the most common fueling mistake: forgetting to eat until it’s too late. The Fueling Cheat Sheet (Save This for Your Next Ride) Before Ride (2–3 hrs) Carb-focused meal + small protein 30 min before 20–30g quick carbs During Ride 60–90g carbs per hourEat every 20–30 minutes Drink Strategy 1 high-carb bottle (Flow Formulas is a great option) and 1 electrolyte mix bottle After Ride Carbs + 20–30g protein within 40 minutes Fueling Mistakes Cyclists Make After years in the sport, the same mistakes come up again and again: Waiting until you're hungry to eat Underestimating carb needs Drinking only water Eating too much at once Skipping recovery nutrition Trying new foods on event day The best athletes don’t wing their fueling — they practice it during training. The Takeaway Training for long rides isn’t just about riding farther. It’s about building habits your body can rely on. Fuel early.Fuel consistently.Hydrate with electrolytes.Recover well. Do that, and long rides start to feel very different. Instead of hanging on during the final hour, you finish thinking: “I could keep riding.” Dial your strategy in and end each day ready to conquer the next. Fuel good → feel good → ride strong. 🚴♀️ You’ve got this, Laura PS - If you want to fuel like a pro I've put exactly what's in my pockets HERE.

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