Fuel & hydration

Simple fuel for the road ahead.

Make it, pack it, test it in training, and keep what works for you.

Recipes

Before, during, and after.

During · 5 minutes

A lightly flavored bottle made from water, maple syrup, citrus, and table salt.

During · 1 hour 10 minutes

Soft, portionable chews with fruit juice, honey, and gelatin for training runs.

During · 15 minutes

Small, soft bites made with dates and oats for runners who prefer real-food fuel.

Before · 8 minutes

A quick, familiar pre-run snack with adjustable portions and minimal preparation.

After · 5 minutes

A cold post-run blend with banana, milk, yogurt, oats, and cocoa.

After · 25 minutes

A flexible post-run meal built from rice, vegetables, and a protein you enjoy.

Learn the basics

6 min read

A practical framework for deciding what role food and drink need to play around a run.

5 min read

How weather, duration, access to water, and individual sweat differences shape a sensible plan.

4 min read

A low-drama process for learning whether a recipe, portion, and carrying method work for you.