Fuel School

Marathon runners on a coastal road at sunrise
Your marathon fueling plan, mile by mile
A simple marathon fueling plan: when to take each gel from the start line to mile 20, how much to drink, and what research says about runners who fuel on... Read more...
Honey dripping from a dipper beside a jar of maple syrup and honeycomb
Why a 1:1 glucose-to-fructose ratio?
Your gut absorbs glucose and fructose through different routes. Here's what the research says about combining them, and why RANN uses a 1:1 ratio. Read more...
A runner tearing open an energy gel pouch on a coastal road
What is an energy gel, and when do you need one?
An energy gel is a small pack of fast carbohydrate you take during long runs, rides and races. Here's what's in one, how it works and when it's worth using. Read more...