Articles
Ketones: The supercharged fuel for athletes
Ketones have taken the wellness and fitness world by storm. Everyone from wellness guru Andrew Huberman to multi-time Tour de France winner Jonas Vingegaard are talking about them and we're thrilled that now all our Runner and RiderBoxes so subscribers get to try them. But y'all know we want to take it one step further than trying them - we want you to know why you should use them and what they actually do, so here's the deal: What actually are ketones? Ketones are an ultra-efficient source of energy that can produce more power while using less oxygen when compared to fat or carbs. Sounds pretty great, right? The catch is that your body only creates them naturally when your stored carbs are completely depleted, triggering your body to convert fat into ketones for fuel. I probably don’t need to convince you that a completely depleted state is not exactly a best-case scenario when you’re trying to exercise or focus. That’s where Ketone-IQ comes in: You can now tap into the power of ketones in a simple drinkable with no need to go into the dreaded depleted zone. (Thanks, Science!) How to use them: We recommend taking a shot before a shorter workout or in the midst of a longer one. Training aside, we’ve been seeing great results when taking them at work during the 3pm slump. You can take up to 4 a day, so don’t be shy! Our team prefers them chilled, but others say room temperature is best. We recommend testing a few ways to find what works for you. Why we chose Ketone-IQ™ Peach Caffeine Shot for subscribers to try: We find this flavor to be the most drinkable. If you've tried ketones, you know that they aren't always the most, well, delicious. But we find this flavor to go down the easiest, especially when chilled. And as they say - the taste lasts for 10 seconds and the energy lasts for 4 hours. So there's at. Moreso though, Ketone-IQ is a science obsessed company that is constantly on the cutting edge of innovation in their field and y'all know we only like to give you the best of the best! Bottom Line Weird taste and all, we think you should give them a try. This is science at it's best giving your body exactly what it needs to fuel good and feel good 💪
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Sip Into Summer: Crafting Cocktails with Skratch Labs' New Seasonal Flavors
Now, it's not every day you'll see us recommending mixing up cocktails, but when we do, you bet they’re going to be spectacular and on the healthier side. Today, we're bringing you a splash of summer with two tantalizing recipes using Skratch Lab's limited edition summer flavors, Salted Margarita and Cucumber Lime. They're perfect companions for a post-long day backyard hang or float in the pool. Feel free to put extra Hydration Everyday in either recipe if you've had a sweaty workout and need to replenish electrolytes. Alright grab your shaker, and let’s go: Garden Party Skratch Gimlet Using Skratch Cucumber Lime Hydration Sport Mix This one is going first because we LOVE it! That's right, we're naming a favorite of the two and this is it. So smooth, so fresh. You have to try it to believe it. Ingredients 1-2 oz of gin (depending on how strong you prefer) 4 oz water .5 oz lime juice 3 fresh basil leaves 1/2 scoop of Skratch Cucumber Lime Hydration Sport Mix Instructions In a shaker, combine half a scoop of Skratch Cucumber Lime Hydration Sport Mix with 3 fresh basil leaves and muddle. Add the gin, water, and lime juice. Shake it up vigorously with ice (shake it like you mean it to mix that powder well!). Serve up and garnish with a basil leaf and a slice of cucumber for that extra touch of garden freshness Spicy Citrus Skratch Mezcal-rita Using Skratch Hyrdration Everyday Salted Margarita Ingredients 1.5 oz of mezcal (We used Dos Hombres but if you can't get, or don't like mezcal, this can be substituted for tequila) 1.5 oz grapefruit juice 2 oz water .5 oz lime juice .5 oz agave 1 scoop of Skratch Hydration Everyday Salted Margarita 2 jalapeno slices Instructions 1. Start by muddling a full scoop of Skratch Salted Margarita mix with jalapeños and agave in your shaker. Pour in the mezcal, water, grapefruit juice, and lime juice. Give it a vigorous shake with ice (extra effort here makes all the difference to dissolve the powder). Strain it over rocks in a glass with a salted rim (level up by using Skratch mix as your rim) and garnish with a lime wheel And there you have it—two stunning cocktails that not only taste amazing but also keep you hydrated...or maybe at least don't dehydrate you 🤷🏻 Whether you're hosting a full-blown garden party or just kicking back with a few friends, these drinks are your perfect summertime companions. And remember, while we're all for having a good time, please drink responsibly. Stay safe and keep sipping smart! Here's to summer vibes and good times, The Fuel Goods Team
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Courteney's Grandma's Marathon Fuel Plan: Life After Spring Gels
Hey Fuel Gooders,Remember a few months back when I unveiled my glorious Boston fueling plan? Then I slammed into a Fort Knox sized wall? Well, let's just say I've made some tweaks since then 😅 Some changes were driven by the shocking breakup with my once-favorite Awesome Sauce, and others came from hanging with the legendary Dr. Allen Lim of Skratch Labs, who dropped some serious nutrition hacks on me. Here at Fuel Goods, we don't keep secrets—so here's the scoop on the new high-carb fueling plan I've been testing for the past month and will unleash in Duluth. TL;DR: I'm all in on carbs, and let me tell you, I'm feeling a gazillion times better on my runs. Carbs are not just back; they're here to stay, baby! (shouted enthusiastically from a long-time bread lover) Breakfast Hack 🤯 Ready for this? I've been waking up to gulp down a bottle of Skratch Horchata Recovery three hours before the start. When Allen first suggested it, I thought he had lost his marbles. But I gave it a shot because hey, the guy's a nutrition grand master. Turns out, it's a winner because it's carb-heavy yet liquid, making it a dream for my finicky stomach. I've been feeling so good on my runs that I've been screaming this hack from the rooftops! So, if your stomach is a drama queen like mine, I double dare you to try this. You might just love it. Pre-race MORE CARBS. For the 40 minutes leading up to the race (and as close to the start as possible) I'll be sipping on a bottle full of 4 scoops of Skratch High Carb. The goal? Load my system with readily available carbs my body can use like rocket fuel as soon as that starting gun pops without dipping into my precious glycogen stores. Race fuel One thing is still the same. My vice-like grip on my handheld full of Skratch High Carb. With the heat cranking up, I've added Skratch Everyday Hydration to the mix for extra electrolytes so this girl doesn't dehydrate. Because the High Carb is such an important part of my fueling strategy and I'm such a hydration control freak so loved, Laura is flying up to Duluth so she can feed me a new bottle at the half way mark. Drumroll, please... for the big reveal of the gel that's stepping in for the one we don't talk about anymore. UCAN! Still road-testing some others, but UCAN has been a champ in training, so it's getting the nod for this race. The goal is to take one gel at the start, and then again every 45 minutes, for a total of 4 gels (strawberry banana flavor, to be exact). Recovery After the race, even if I’m totally spent, I have a scoop of Ascent Chocolate Whey (for pure protein) AND a scoop of Skratch Recovery Chocolate for a fast hit of carbs, mixed with water and ice within 30 minutes. Why? Because it's the most delicious love letter I can write my legs for sticking with me to the finish. Plus, they always reply with less soreness. Help! I need you, Midwest crew. HELP – WHAT IS THE REGIONAL TREAT I MUST TRY? Leave a comment and let me know your top picks—your insider tips are crucial for my culinary adventure! If you're going to be at Grandma's, drop us a line so we can meet you in person and our on-site crew can amp up your race day with some serious cheering! Pssst - all you fellow hydration control freaks, I bet you can get Laura to help you with an in-race feed 😉Let’s make it one for the books,Courteney
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5 Must Have Father's Day Gifts for Endurance Dads
Father’s Day is June 16th and let’s be real – there has got to be something better to get Dad than the popular, yet lethal combination of alcohol and power tools. Seriously, who decided that was a good idea? If your dad is the active kind, here are our favorite ideas to help him celebrate his day. Honestly, what could be better than a box packed with endurance awesomeness that keeps dad thinking of you all year long? These running or cycling subscription boxes ship every other month, bringing a fresh dose of excitement and motivation right to his doorstep. If you’re on the hunt for a gift that’s going to absolutely crush Father’s Day for your endurance-loving dad, look no further. You’ve just hit the jackpot. Help Dad help himself with this invigorating Oars + Alps soap made with Epsom salt, arnica. It doesn't just clean - it rescues, it pampers, and it leaves him smelling so good, he'll have the whole family lining up for a sniff! Say goodbye to boring showers and hello to a sud-sational experience that'll have Dad feeling like a million bucks. We can't get enough of this horchata flavored protein. Think of it like a manly chai latte that is like a high five for his muscles. We're not doing it justice, but we know dad's going to love it. Loaded with top notch fuel and accessories, this box is will be dad's perfect companion to stay in shape and beat back that dad bod. From protein pretzels and muscle rubs to power-packed cookies and more, this box has your runner dad's name written all over it. You can't go wrong here. Get dad a fuel card that allows him to fill up with the best sports nutrition around so he's always ready for whatever adventure life brings him next. And there you have it, folks! Five absolute game-changers that will make any endurance dad's Father's Day unforgettable. Whether he's just starting his fitness journey or he's a seasoned vet, these gifts are guaranteed to put a spring in his step and a smile on his face. Remember, it's not just about the miles he puts in but the memories he makes along the way. So, go ahead and treat your fitness hero to something special this Father's Day. Because let's face it, he's earned it. Happy gifting, and may your Father's Day be filled with joy, laughter, and plenty of endorphins!
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Gelgate: Important Update about Spring Energy and our Commitment to Your Trust
Hey Team, Courteney here. If you haven’t heard by now, unsettling news has come out about Spring Energy products. It turns out, their nutritional facts, specifically the calorie and carbohydrate content, are not what they claim to be. Third-party tests show that the actual values are less than half of what’s listed. Outside published an article this week that dives into the details and iRunFar has a fantastic writeup with independent testing results for Spring and 9 other gels. And, of course, if you want to go down the Reddit rabbit hole, there's loads, but make sure to block at least 4 hours off your calendar. The TL;DR version - this is Gelgate 2024. As a longtime user and fan of Spring, I’m devastated. Partially because I wasn’t getting the fuel I thought I was, but more so because Spring has done very little to address the issue and, here at Fuel Goods, that’s something that we won’t stand for. Our Bold Stand and Immediate Actions Clearance Sale: Effective immediately, all Spring Energy products are available at a 57% discount. It’s simple: you’re getting 57% less than what they advertise, so you should pay 57% less. We know many of you have been training with Spring and it may be too late to deviate from that for an upcoming race (ahem, me) so if you need to stock up your stash one last time before you make a switch, the time is now. Use code GELGATE. Complete Removal of Spring Energy Products: After you rid us of our Spring during this clearance sale, we will permanently remove Spring Energy products from our marketplace. Even if Spring Energy can substantiate their nutrition claims in the future, the trust we once had in them is irreparably damaged. We know this might seem like a harsh step, but we take our role as your trusted nutrition source incredibly seriously. There are plenty of reputable companies out there that we can partner with, and we prefer to support those that consistently align with our standards and values Refund and Store Credit Policy: - If you have unopened Spring and you want to return it, we’ll give you a full refund. Reach out to us at support@fuelgoods.com - If you consumed the Spring you purchased from us, even if you loved it, we’ll be proactively contacting you and providing full store credit for your purchase. Think of it as free opportunity to start over and find an alternative. We are more than happy to work with you personally to right the right fit among our other gel options. Our Commitment to You At Fuel Goods, we understand the responsibility we have in vetting the products we offer and are committed to taking strong actions to maintain our honor and your trust. Future Measures In full transparency, we don’t have all the tactical steps laid out just yet as to how we’re going to navigate this unprecedented labeling failure and make sure what you're buying is what you get, but here’s what you need to know: At Fuel Goods, we have - and always will have - a zero-tolerance policy for any discrepancies from the partners we feature. We are relentless in our pursuit of the best brands and products, not just for their performance and accuracy, but for their integrity. As more details unfold around next steps and future processes, you’ll be the first to know. Thank you for sticking with us and continuing to trust us to support your health and fitness journey. If you have any questions or need help, don’t hesitate to reach out. In Your Corner, Courteney Fuel Goods COO and former lover of Spring
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Boston Marathon and Why I'm Still Pinching Myself
Running a startup is hard and there are some days that I want to cry and tear my hair out. And then there are some days that I pinch myself and can't believe that this is what I do for work. The Boston Marathon was a weekend of those days. While I can't fit all the awesome that went down into words, here are some highlights. 1. We got to spend the afternoon with Kathrine friggin' Switzer What an incredible gem of a human. It's always interesting to meet people you deeply admire because quite honestly, they don't always live up to the hype. Not Kathrine. She blew my mind with her kindness, generosity, and compassion. BONUS: We got to hear about the new Rabbit Dream Chaser that debuted at Boston from the sneaker engineer himself. Yep, that's me just casually trying on sneakers with one of my idols *Pinch* 2. And be inspired by Kara Goucher Kara's talk was a powerful call to action for women of all ages to pursue their dreams relentlessly. I got to listen to this for "my job".*Pinch* Oh, and guess who won the raffle here? Yes, this is my winning face 👇🏻🤪 3. Sunday's Shakeout Run I wasn't racing, but there's nothing like shaking it with thousands of other runners through Boston's streets. Seriously, I love this community. We are all so different, yet in these running moments, we find a shared beat to stride to. Even though I can't run far these days, with every step I smile ear to ear. 4. The Expo Gotta love a good expo. Especially since we got to catch up with our friends at Maurten. SPOILER ALERT: coming to Fuel Goods soon 🎉 5. @immrsspacecadet IYKYK. And if you don't know, go follow her immediately. You can thank me later. 6. Race Day Ok - back to the race! Courteney and her fast friends were all smiles... Until the reality of the day's heat set it.... I had one job - deliver an aid bottle halfway through. When you have one job you can't mess it up. Dinosaur suits and obvious signs were utilized to maximize chances of success. We nailed the bottle, but even the best of fuel couldn't save these poor runners from the heat the day brought. They dug deep. They finished. And then sat in the street with the rest of the race carnage. To everyone who ran, my hat is so far off to you. It was a tough day on an already tough course. Thanks for inspiring me with your grit and tenacity. And thank you Boston Marathon, for reminding why I love my job so damn much. It's weekends like this that make every tough day worth it. Until the next time, let's keep pushing, Laura
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Courteney's Fueling Plan for Boston
Hey Fuel Gooders,As we count down to the Boston Marathon, we’re thrilled to share an insider look into the journey of one of our own, Courteney Lowe, our Chief Product Officer. Courteney isn’t just the force behind the products sourced for Fuel Goods; she’s a rockstar runner and an avid nutrition guru.So then, how is she fueling for Boston? And, what everyone want to know, what shoes is she wearing??? We’ll let her tell you! Breakfast of Champions Without fail, my marathon mornings kick off with two thick, no-nonsense slices of sourdough toast slathered in mashed banana with a hit of cinnamon. It’s simple, hearty, and it packs the punch I need to take on the miles ahead. Race Hydration Throughout the race, I’m that runner gripping my handheld filled with a concoction of Skratch High Carb + Skratch Sport Hydration. Why? Because I’m a control freak – no surprises from aid stations for this girl. 🤷🏻♀️ Race Fuel My stomach’s about as sensitive as Wi-Fi in a thunderstorm– very. So, it’s Spring or nothing. I kick off with Spring Awesome Sauce 10 minutes before the start, then follow it with a mildly caffeinated Spring Hill Aid every 40-ish minutes (that’s 3 total if you’re counting). When I hit the 2:30 mark it’s a single caffeinated Honey Stinger chew every 10 minutes until I see that glorious finish line. Recovery Post-race, even when I'm not feeling it, I have a scoop of Ascent Chocolate Whey in water and ice within 30 minutes. Why? Because my legs deserve a thank you letter for not giving up on me. They always write back with less soreness. Treats. Treats. Treats. And what’s the marathon glory without the victory lap through Boston’s froyo and cocktail scene? I’m on a mission, and I need you, Boston crew, to light the way.HELP – WHERE SHOULD I GO? It's gotta be the shoes... It's not a race without race shoes. Enter Hoka Cielo X1, the closest thing to flying without leaving the ground. Hoka went full throttle on these and I LOVE THEM. Who cares that I can only race in them twice (besides my wallet 🤷🏻♀️) Whether you’ll be in Boston or not, here’s to everyone racing or spectating this weekend!Let’s make it count,Courteney
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Is a coach worth it - Part 1
One of the most common questions we get is…SHOULD I HIRE A COACH??? Well, do any of these sound like you? 1.Your training plan is a thrilling blend of guesswork, intuition, and the advice of that one cousin who ran a 5K once. 2. Your post-run recovery is a questionable blend of whatever protein powder was on sale and six-day-old banana bread. 3. You're a seasoned physiotherapist who confidently diagnoses that weird knee pain as either a minor sprain or... imminent doom 4. Your race goals shift from personal bests to simply not getting overtaken by that person in the overly enthusiastic dinosaur costume. 5. Your hydration strategy depends on whether the water fountain at the park is working 🤷🏻♀️ STOP. THE. MADNESS. You can get started for as little as $15. I know coaching is an investment, but it’s so worth it. And thanks to our friends over at Team RunRun, you can find a coach for as little as $35/month. They have over 200 amazing coaches to choose from. And because we knew you might need some incentive to give coaching a shot, we’ve twisted their arms to throw in an extra $20 off your first month with code fuelgoods20. This is not a paid advertisement and we get no commission. We simply want to give you as many tools and resources as we can to help you hit your goals. When I got my first coach, my only question was why the heck I didn’t do it sooner. Don’t sleep on getting a coach like I did. Take the plunge. I promise it will help you have more fun and reach those goals. Let's get after it, Laura PS - we dive deeper into the benefits of coaching in Part 2 HERE.
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Is a coach worth it - Part 2
In Part 1 we dove into what your plan might look life if you don't have a coach. In Part 2, we lean on the wisdom of Team RunRun coach, Brant Stachel to find out what your running will like if you do get a coach... By Team RunRun coach Brant Stachel Embarking on a running journey is an adventure filled with personal highs, challenging lows, and the pursuit of goals that may have once seemed out of reach. Whether you're lacing up for the first time or eyeing a new personal best, I hope to share some insight into why hiring a running coach can transform your experience and outcomes. 1. Tailored Guidance for Your Unique Path Imagine having a roadmap designed just for you, one that considers every twist and turn of your personal and physical landscape. A running coach offers just that—a training plan crafted to fit your life, your goals, and your current fitness level. This personalized approach ensures you're not running aimlessly, rather you're running towards something efficiently and effectively. 2. Technical Insights and Efficiency Running seems straightforward until you dive into the nuances of form, technique, fueling, strategy, injuries, and periodization. A coach breaks down these complexities and offers insights that can help you move more efficiently, reduce injury risk, and perhaps even find a new love for aspects of running you hadn't considered. Having a coach is like having a translator to help decipher the language of running, all while making the process more enjoyable, and bringing you closer to your goals. 3. A Source of Motivation and Accountability Let’s face it, running isn’t always fun, sometimes it sucks to get out the door. Sticking to a training schedule can be as challenging as the runs themselves, especially when motivation dips. Having a coach provides a layer of accountability that's hard to replicate on your own. Knowing someone is there, cheering for you, waiting to hear about your runs, and pushing you gently (or firmly) towards your goals can be the difference between hitting snooze and hitting the pavement. 4. Emotional Support Through Ups and Downs The journey of running is filled with emotional highs and lows. A coach is there through it all, offering a shoulder to lean on when things get tough and celebrating your victories, big and small. This emotional support is invaluable, especially when at times the mental hurdles seem bigger than the physical ones. 5. Overcoming Plateaus and Setting Achievable Goals Every runner faces plateaus or setbacks. A coach helps you navigate these moments, adjusting your training to keep you progressing. They're skilled at setting goals that stretch you but are within reach, striking a balance between ambition and realism that keeps you motivated and injury-free while building consistency along the way. 6. Beyond Running Shakespeare once wrote, "Bid me run, and I will strive for things impossible." This embodies what coaches help us achieve. They inspire us to reach beyond the confines of what we thought possible, challenging us to set goals that stretch our limits, and ignite our passion for running. Beyond the physical act of running, a coach plays a pivotal role in weaving the fabric of community and confidence around us. They introduce us to fellow runners, clubs, and groups, and in doing so help us find our tribe within the broader community of the running world. This sense of belonging in addition to the above-stated reasons to hire a coach can transform your running practice from a solitary pursuit into a shared experience, enriched by camaraderie, support, and excellence. About Brant Brant Stachel is a coach with Team RunRun. He is a professional Ironman athlete, has 13 years of professional coaching experience as both a triathlon and run coach, and is a former Canadian national team coach known for guiding athletes to achieve PR's at every distance. He combines his coaching acumen with his credentials as a Registered Massage Therapist and Registered Psychotherapist (Qualifying), providing a unique fusion of physical and mental expertise for athletes aiming to realize their full potential. Work with Brant! Like his style? You can save 25% off your first month with Brant with code FG25brant here. Remember, you get $20 off the first month of any Team RunRun coach with code fuelgoods20 over at teamrunrun.com
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