Fueling Guide

Run

Easy Run

If your runs are less than an hour long, you still want to fuel before but don’t have to worry about bringing anything with you on the run.

Before 30 minutes

or

1x Energy Bar
OR 1x Edge Energy Gel

Run

Tempo Run

Tempo runs are often characterized by a warmup and cooldown sandwiching faster miles in the middle. Having Edge Energy Gels to take with you to consume before your harder miles will be key.

Before 30 minutes

or

1x Scoop / Packet of Energy Powder
OR 1x Edge Energy Gel

During Every 45-60 minutes

1x Edge Energy Gel

Recovery

1x Scoop of Protein + Energy Powder

Run

Long Run

Long runs are all about the miles and time on your feet. You’ll want to fuel consistently in order to feel strong and steady the whole time.

Before 30 minutes

or

1x Scoop / Packet of Energy Powder
OR 1x Edge Energy Gel

During Every 60 minutes

1x Edge Energy Gel

Recovery

1x Protein + Energy Powder

Run

Fast Finish Long Run

While the majority of your long runs may be at an easy pace, sometimes a training program will call for a faster finish to your long run. You’ll want to make sure you fuel properly in the first few miles to set up a fast finish.

Before 30 minutes

or

1x Scoop / Packet of Energy Powder
OR 1x Edge Energy Gel

During Every 60 minutes

1x Edge Energy Gel

Recovery

1x Protein + Energy Powder

Cycle

Endurance Cycle

Cycling sessions can last many hours. Fueling your longer rides is vital, particularly if you are cycling far from your home or from other opportunities to grab food and water. Pre-loading with UCAN Energy will set you up for a solid start and then use UCAN Edge in intervals during your ride finish as strong as you start.

Before 30 minutes

or

1x Scoop / Packet of Energy Powder
OR 1x Edge Energy Gel

During Every 60 minutes

1x Edge Energy Gel

Recovery

1x Protein + Energy Powder

Cycle

Interval Cycling

Due to the intense cardiovascular fitness needed for hard cycling interval sessions, you must keep your blood sugar steady. Fueling consistently with a low-glycemic carbohydrate like UCAN will be vital to keep your intervals productive.

Before 30 minutes

or

1x Scoop / Packet of Energy Powder
OR 1x Edge Energy Gel

During Every 45 minutes

1x Edge Energy Gel

Cycle

Spin Class / Cycling Class

Due to the intense cardiovascular fitness needed for hard cycling interval sessions, you must keep your blood sugar steady. Fueling consistently with a low-glycemic carbohydrate like UCAN will be vital to keep your intervals productive.

Before 30 minutes

or

1x Edge Energy Gel
OR 1x Energy Bar

Recovery

1x Scoop Protein + Energy Powder

Swim

Pool Swim

Swimming is an energy-intensive full body exercise. Fuel with Energy Powder or Edge Energy Gels before and, for swims longer than an hour, between laps.

Before 30 minutes

or

1x Scoop / Packet of Energy Powder
OR 1x Edge Energy Gel

During Every 60 minutes

or

1x Scoop / Packet of Energy Powder
OR 1x Edge Energy Gel

Recovery

1x Scoop of Protein + Energy Powder

Swim

Open Water Swim

You may not be able to carry energy with you while you’re open water swimming, so it’s important to fuel well prior to kicking off. If you are planning for a swim longer than an 80 minutes, you may choose to take multiple servings of UCAN before you head out.

Before 45-30 minutes

or

1x Scoop / Packet of Energy Powder
OR 1x Edge Energy Gel

(Optional) Right before: 1 Edge Energy Gel