Eating is training is the GU philosophy that means eating to support your athletic lifestyle 24/7, not just immediately before, during or after exercise.


This means giving your body the right nutrients at the right time, in sufficient amounts to maximize adaptations to your training. How you eat daily can profoundly impact your results in the gym, on the course, and in life.


Sipping on fluids with light electrolytes throughout the day can ensure you feel good when it’s time to head out the door.

Top off your energy stores with a source of easily digestible carbohydrates. Avoid fibre and protein close to any workout – they are harder to digest – and stick to the simple stuff like an Energy Stroopwafel 30 minutes before or an Energy Gel five minutes before you get going.

BOTTOM LINE: Hydrate all day & eat some carbs before you go.


Don't wait until you're hungry to start fuelling. If you’re out for longer than an hour, bring easily digestible carbs like an Energy Gel or Energy Chews and eat a serving every 30-45 mins.

Fluids are important, too. If you’re going for longer than an hour, 500ml - 1 litre of water per hour with electrolytes from Hydration Tabs will keep you feeling good.

An easy way to make sure you’re getting both hydration AND energy is to fill your bottles or hydration bladder with ROCTANE Energy Drink. Each sip delivers quality carbohydrates, electrolytes and BCAAs.

BOTTOM LINE: Consume carbs every 30-45 minutes & hydrate with 500ml to 1 litre per hour.


After a workout or race, refuel with carbs, protein, and electrolytes ASAP, ideally within 30 minutes. ROCTANE Protein Recovery Drink is one way to quickly get in 20 grams of whey protein, 30 grams of carbs, and important electrolytes.

Remember to keep hydrating for the rest of the day to replenish what you lost from sweat.

For particularly intense training and racing, supplementing with BCAAs (branched-chain amino acids), can be a good idea. BCAAs are the building blocks of proteins. Taking 2-4 Capsules during the day can help keep you going strong.

BOTTOM LINE: Drink your recovery mix within 30 minutes of finishing in order to maximize muscle repair.