Fueling Guide

01 — The Rule

Don't wait until you feel empty.

Most people take their first gel when they're already fading. By then you're playing catch-up. The better move: start fueling before the dip, then stay consistent.

That's it. That's the whole strategy.

02 — When to Fuel

Match the fuel to the effort.

Easy / Short Runs

You might not need a gel. But if you're running fasted, stacking miles, or training before sunrise — one gel beforehand keeps you sharper than going without.

Workouts — Tempo, Intervals, Hills

Take one before you start, especially after a long day or on low sleep. You'll feel the difference in the back half of the session.

Long Runs

Start earlier than you think. One gel every 45 minutes keeps energy steady. Most runners wish they'd started fueling sooner — not later.

Simple test: If the run is long enough that you're thinking about fuel, start early and stay on a rhythm. Consistency beats one big hit every time.

03 — Why Flavor Matters

Sweetness fatigue is real.

If you've ever struggled to take a gel late in a run, it's probably not willpower. It's your mouth rejecting another hit of syrupy sweetness.

KUAI is built for repeatability — balanced flavor, clean finish, easy to come back to at mile 20 the same way it went down at mile 6.

04 — Find Your Go-To

Start with the Variety Pack.

Four flavors. Three of each. Take them on different runs and notice which one you reach for when you're tired. That's your race-day gel.

The flavor you crave at mile 18 is the one that matters.