Energy gels work — but only if you take them before you need them. By the time you 'feel like' you need fuel, you've already missed the window by ten minutes. This is the playbook: when to crack one open, when to pull another, and when to stop second-guessing your stomach.
01
Race · Match · Hunt · Grind
Fuel by the Clock.
Pre-Effort
Tear open ~20–30 min before. By go-time, the fuel's already working.
Go Time
Glycogen and circulating glucose carry the explosive work.
Sustain
Steady glucose, steady output. No spike, no crash.
Refuel
Pull another pack every 15–25 min through long efforts.
Finish Line
Cross the line on the same fuel that opened the day. No tapering — no crash.
If you only remember one thing
Fuel before you need it.
Refuel before you crash.
Refuel before you crash.