truefuels Stackability Guide
Simple fuelling system: gels = energy + electrolytes. Electro = extra electrolyte support.
After years of racing, training, and experimenting with every sports nutrition product available, I kept running into the same problem: nothing really worked for everyone.
Some gels were too salty. Some had barely any salt. Some had carbs but didn’t sit right.
So we built at truefuels a simpler, cleaner solution that lets you adjust what you need depending on the session, the conditions, and your body.
1. The system
| Product | Function | Key contents |
|---|---|---|
| Gel 40 / 0.25 | Energy + low salt | 40 g carbs + 250 mg salt |
| Gel 40 / 1.0 | Energy + high salt | 40 g carbs + 1 g salt |
| Electro | Extra electrolytes (no carbs) | 1 g salt + potassium + magnesium |
Gels cover your core needs with energy and salt.
Electro adds flexibility when heat, duration, or sweat rate demand more.
2. When to use electro
| Timing | Protocol | Purpose |
|---|---|---|
| Day before hot event | 1 × electro AM + 1 × PM | Increase sodium stores and hydration status |
| Morning of event | 1 × electro 30–60 min pre-start | Expand plasma volume before heat exposure |
| During hot or high-sweat sessions | 1 × electro per hour alongside gels | Raise salt intake beyond what gels alone provide |
| Daily (hot climates / heavy training) | 1–2 × electro per day | Maintain hydration and electrolyte balance with consistent sweat loss |
| Low-intensity sessions in heat | 1–3 × electro per hour (no gels) | Hydration support without carbohydrate intake |
3. How to stack
| Session type | Gels per hour | Add electro? | Total CHO / h | Total salt / h |
|---|---|---|---|---|
| Low intensity short / low carb requirement | — | 1–3 × electro | — | 1–3 g |
| Low intensity / cool | 1–2 × 40 / 0.25 | Optional | 40–80 g | 250–500 mg |
| Low intensity / hot | 1–2 × 40 / 1 | 1–3 × electro | 40–80 g | 2–5 g |
| Moderate / warm | 1 × 40 / 0.25 + 1 × 40 / 1.0 | Optional | 80 g | 1.25 g |
| High intensity / hot | 2–3 × 40 / 1.0 | + 1 -2 × electro / h | 80–120 g | 3–5 g |
Guidelines
- Up to 3 gels per hour = 120 g CHO + 3 g salt
- Add 1 × electro (1 g salt) per hour in hot or high-sweat conditions
- Drink 500–2500 mL water per hour with gels + electro
4. Practical examples
| Scenario | Stack per hour | CHO / hr | Salt / hr | Purpose |
|---|---|---|---|---|
| 1 -3 h recovery ride (cool) | 1 electro | — | 1g | Light fuelling |
| 1 h easy run (hot) | 1–3 × electro only | — | 1–3 g | Hydration without extra carbs |
| 2 h endurance ride (warm) | 2 × 40 / 0.25 + 1 × electro | 80 g | 1.5 g | Balanced fuel + hydration |
| 3 h race simulation (hot) | 3 × 40 / 1.0 + 2 × electro | 120 g | 5 g | Max carb + electrolyte replacement |
| Pre-race (hot) | 1 × electro 30–60 min pre-start | — | 1 g | Pre-load hydration |
| Daily (hot climate) | 1–2 × electro / day | — | 1–2 g | Maintain hydration and electrolyte balance |
5. Key takeaways
Practical advice that I would tell myself 10 years ago:
- Gels = energy + electrolytes these are your foundation for any session.
- Electrolytes extension of salt intake when heat or sweat rate rises.
- Pre-load before hot events for better hydration.
- Use electro daily when training or living in hot climates.
- Simple, modular system to adjust salt and carbs by session intensity and conditions.
*Barnes KA, Anderson ML, Stofan JR, Dalrymple KJ, Reimel AJ, Roberts TJ, Randell RK, Ungaro CT, Baker LB. Normative data for sweating rate, sweat sodium concentration, and sweat sodium loss in athletes: An update and analysis by sport. J Sports Sci. 2019 Oct;37(20):2356-2366.