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 five-minute post-run recovery smoothie with banana, milk, yogurt, oats, and cocoa for carbohydrate, protein, and fluid in one cold blend.

After · 25 minutes

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

Learn the basics

7 min read

A practical running-fuel guide for choosing familiar food, fluids, and recovery options around easy runs, long runs, and harder workouts.

4 min read

A route-first way to plan drinking, test a bottle or water stop, and recognize when symptoms need more than a hydration tweak.

6 min read

A step-by-step training-run test for checking a homemade fuel recipe, portion, timing, packaging, and stomach comfort before race day.