Your guide to fuelling for The Gralloch

Efficient fuelling is the cornerstone of endurance success, especially for an event like The Gralloch, where distance, terrain and sustained effort place high demands on your energy systems.

When you embark on long training sessions or race day itself, your body’s available carbohydrate stores, known as glycogen, steadily decline. Without regular replenishment, pace drops, fatigue builds and concentration fades.

Smart fuelling is not just about consuming calories. It is about delivering energy in a way your body can absorb, tolerate and use efficiently, mile after mile.

In the words of Eluid Kipchoge:

“What I do in training is what I do in the race. I am practising fueling at home.”

You are not simply putting fuel in the tank. You are keeping your body powered, stable and ready to perform when it matters most.

Fuel for The Gralloch: Why it matters

The Gralloch demands sustained output over varied terrain, making consistent fuelling essential. Unlike shorter efforts, you cannot rely solely on stored energy. Once glycogen levels drop too low, no amount of grit can maintain performance.

• A well-planned fuelling strategy helps you:
• Maintain steady energy levels
• Delay the onset of fatigue
• Support mental focus and decision making
• Reduce the risk of hitting the wall
• Improve overall race consistency

Training your gut alongside your legs is key. Using the same products in training that you plan to race with allows your digestive system to adapt, reducing the risk of stomach issues on race day.

Why do I need sports nutrition?

During endurance exercise, your body primarily relies on two fuel sources: fats and carbohydrates.

Carbohydrates are the most efficient fuel for moderate to high-intensity running. They are quick to convert into usable energy and are essential when pace increases, climbing steep sections or responding to surges.

Sports nutrition products like gels, drinks, chews and bars provide a convenient, portable and measurable way to replace carbohydrates during training and racing. They remove guesswork, making it easier to hit consistent intake targets without relying on whole foods that can be harder to digest at intensity:

Energy gels: Fast, efficient fuel

Energy gels are a staple for endurance athletes thanks to their portability and rapid absorption.

They deliver a concentrated source of carbohydrates, commonly glucose, fructose or maltodextrin, with some like the STYRKR GEL50 using a dual-carb formula in a compact format that is easy to carry and consume while moving. Many modern gels are designed to be isotonic or low in fibre and fat, making them gentler on the stomach.

Energy drinks: Fuel and hydration combined

Energy drinks combine carbohydrates with electrolytes such as sodium, helping to replace both energy and fluids lost through sweat.

By delivering energy steadily over time, drinks such as VOOM Fusion Fuel Energy Drink can help maintain hydration status while reducing reliance on solid or semi-solid fuels. This can be especially useful during the earlier stages of The Gralloch when effort is controlled and consistent.

Energy chews: Controlled, sustained energy

Energy chews offer a chewable alternative to gels and drinks, providing carbohydrates in small, manageable portions.

Chews release energy more gradually than gels and can be spaced out easily, making them ideal for maintaining steady carbohydrate intake without large spikes.

Chews like Active Root Chews can provide a quick and effective carbohydrate boost anytime you need increased stamina and focus during endurance exercise lasting over an hour. 

Build your Gralloch fuelling strategy

There is no one-size-fits-all approach to fuelling. The best strategy is the one you have practised, trust and tolerate well.

If you aren't sure how much fuel you will need for your race, you can use our Nutrition Calculator, the easiest and fastest way to build a personalised fuelling plan based on your event, body metrics and duration.

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