Nutrition is individual...depending on your goals..
High Carb Goals - Chews, Chomps, Bloks
- Carb Needs: For activities lasting over 60–90 minutes, aim for 30–60 g of carbs per hour
- Hot Weather Considerations: Heat increases sweat loss, requiring higher sodium intake to replace electrolytes. Chews with added salt are ideal, caffeine can provide a mental boost
- Chews vs. Gels: Chews are easier to portion, less messy, and feel more like food, but chewing can disrupt breathing during high-intensity running. Dissolving them slowly or pairing with water can help
What do we have?
Clif Blocks - bite-sized, organic chews designed for quick energy during endurance activities.
Honey Stinger Chews - bite-sized, organic chews made with honey and tapioca syrup, designed for quick energy and easy digestion.
Hot Weather Hydration Goals - Drink Mixes
Staying hydrated in hot weather is critical, especially during physical activity, as you lose water and electrolytes through sweat. What do we cary? Skratch and Tail Wind Rapid Hydration!
Skratch - Designed to replace electrolytes lost in sweat
focuses on simple, natural ingredients to avoid gastrointestinal distress
Use Case: Ideal for moderate workouts (1–2 hours) or hot weather activities
Tail Wind Rapid Hydration - lighter hydration mix for shorter or less intense workouts
Clean, natural ingredients and no artificial sweeteners.
Use Case: Best for short workouts (under 1 hour), casual activities (hiking, yoga), or daily hydration in hot weather.
What we recommend:
Sip consistently (every 10–15 minutes) rather than chugging to maintain steady hydration.Pair with plain water if you’re diluting the mix or need additional fluid without extra electrolytes.For longer efforts (>2 hours), consider Skratch’s Super High-Carb Mix or Tailwind’s Endurance Fuel for added carbs.
Electrolyte Replacement Options
For high-carb goals in hot weather, electrolyte replacement is critical to replenish sodium, potassium, and other minerals lost through sweat, especially during endurance activities.
Electrolyte Needs: Sodium is the primary electrolyte lost in sweat (500–1,500 mg/L, depending on sweat rate).
Hot Weather Considerations: High sodium content is crucial for heavy sweaters in hot, humid conditions. Portable, easy-to-mix options are ideal for on-the-go hydration during long runs or rides.
LMNT - high-sodium, zero-sugar electrolyte drink mix designed for athletes, low-carb/keto dieters, and those needing robust hydration without carbs. It emphasizes a science-backed ratio of electrolytes to combat dehydration, especially in hot weather.
GU Energy Hydration Drink Mix - formulated for endurance athletes, combining electrolytes with moderate carbohydrates to support both hydration and energy needs during prolonged activities. It’s designed to be gentle on the stomach and effective in hot conditions.
Gels - Another High Carb Power Hitter
Energy Gels provide rapid, easily digestible energy, electrolyte support, and optional caffeine boosts, making them ideal for high-intensity cycling, races, or long endurance rides. Their portability and quick consumption fit the demands of cycling, while amino acids and electrolytes enhance performance and recovery.
- The gel format is lightweight, portable, and easy to consume without chewing, making it ideal for cyclists who need to refuel while maintaining focus and momentum.
- Gels often include branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine. These can help reduce muscle breakdown during prolonged cycling and support recovery by providing building blocks for muscle repair. Gu Roctane is our Favorite.
- Many Gels include caffeine (20-40 mg per packet). Caffeine can enhance endurance, reduce perceived effort, and improve focus, which is beneficial for long rides or races. It also stimulates glycogen mobilization, helping conserve energy stores.
What do we have?
Gu Gels - We carry many flavors and pack sizes as this is the traditional choice by many riders.
Gu Roctane Gel - Our new favorite! with higher electrolytes for better hydration, increased BCAAs and additional amino acids (taurine, beta-alanine, OKG) for muscle protection and fatigue delay, and higher caffeine options for enhanced focus and performance.
Honey Stinger Gold Gel - SIMPLE! A balanced blend of honey, electrolytes + B vitamins, and smooth texture for optimal performance.
Meals on the Go - Complex Carbs
Versatility for Pre-, During, and Post-Ride Nutrition
Pre-Ride: Eating a PROBAR Meal Bar 30-60 minutes before a ride can top off glycogen stores, especially if you haven’t eaten a full meal. Its balanced nutrients provide a steady energy release without causing a sugar spike. During Ride: For rides longer than 90 minutes, consuming a bar starting 20 minutes into the ride and every 20-30 minutes thereafter can maintain energy levels. The mix of carbs and fats supports endurance without overwhelming the digestive system.Post-Ride: The bar’s protein and carb content makes it a convenient recovery snack, especially if a full meal isn’t immediately available.High Carb doesn't have to mean High Sugar
Tailwind Endurance Fuel - Endurance Fuel contains calories (100 per scoop / 200 per packet) in the form of carbohydrates to provide energy in addition to electrolytes to keep you hydrated. Rapid Hydration contains far fewer calories (45 / serving) and is ideal when you don’t need the sustained energy from carbohydrates. We recommend using Rapid Hydration for your shorter or less intense workouts, while Endurance Fuel is the go-to for your longer, sustained efforts.
Roctane Energy Drink - Each serving provides carbohydrates (maltodextrin and fructose) that use non-competing pathways for energy that kicks in fast and stays with you longer; sodium, the primary electrolyte lost in sweat; BCAAs (L-Leucine, L-Valine, and L-Isoleucine) which may reduce mental fatigue and decrease muscle damage; taurine, which can help maintain heart contractility and improve cardiac output during long exercise sessionst, and beta-alanine, which can help delay the onset of fatigue during high-intensity efforts.
