Races are lost
at mile eighteen.
Answer six questions about your race and your body. We'll build your plan down to the gel, using the protocol Alistair Brownlee races on.
Fuelling is the fourth discipline. Train it like the others.
of endurance athletes don't take on enough carbohydrate on race day.
fluid loss is all it takes to start hurting performance.
in every truefuels gel, with the salt already inside.
The long way up.
Building your fuelling plan.
- Carbs per hourSet
- Salt for your sweat and conditionsSet
- Gel and fluid timingSet
- Your productsSet
Want it for race week?
We'll email your plan and remind you 10 days before your race, so you can start CoreCtrl on time and never line up without gels.
Your plan
Race day, step by step.
Alistair's protocol"Easy on the stomach." The sentence our customers write most.
"Love the 40g of carbs per gel vs 30. It makes it easier to dial in the required amount for longer races."Laurens R.Energy Gels / Verified buyer
"Never cramped, got a stitch, or had any stomach discomfort, which I've had with other gels."SeanEnergy Gels / Paris Marathon 2026
"No stomach issues during long runs up to 22 miles with 5 or 6 gels."Simon M.Energy Gels / Verified buyer
"Stop fuelling being the thing that lets you down."Alistair Brownlee · Two-time Olympic triathlon champion, co-founder
Every formula starts in the lab with Alistair and a team of sports scientists, then goes to 50 to 100 elite athletes in real training before it reaches the shelf.
Used where the margins are smallest.
Alistair BrownleeTwo-time Olympic triathlon champion and co-founder of truefuels®.
Ben MillarOne of the UK's leading hill climbers, with 34 hill climb wins.
Malachi CashmoreBritish professional triathlete racing middle distance.
Joanna TallmannZugspitz Ultratrail winner in 2025 and 2026.
These recommendations are general guidelines based on truefuels' published race protocols. Carbohydrate, fluid and sodium needs vary with body mass, training status, sweat rate, temperature, intensity and gut tolerance. Always test your plan in training before race day, and speak to a qualified sports dietitian or medical professional if you have a medical condition or take medication. For a more detailed calculation, try the full truefuels fuelling calculator.