Sève Fuel Guide

Fuelthe work.

Evidence-based fuelling for running, riding, and racing. Build your gel-by-gel plan, then take it to the start line.

0Minutes of stored glycogen

Why fuelling matters

Then the tank is empty.

Your body stores enough glycogen for about 90 minutes of hard effort. Beyond that, you're running on what you carry. This is the whole reason gels exist.

Your glycogen tank, at race effort100%

Minute 0306090

This is where you bonk. Unless you've been fuelling since minute 30.

Refuel the tank. Every gel you add tops it back up.

Steady blood glucoseExternal carbs keep energy level when stores run down.

Spared glycogenSave your stores for when the race actually starts.

No bonk, no fogPrevents the crash and the mental fatigue that comes with it.

Faster recoveryFuelled sessions cost less. You adapt instead of just surviving.

Source: PubMed 21660838, carbohydrate availability and endurance performance

Interactive

Build your race plan.

Pick your sport and your distance. Get the gel-by-gel plan, easy days to race day. Hover the dots.

total gels

Start

Flow · base fuelling Focus · caffeine, when it matters Recover · after the line

The system

Three gels, three jobs.

Flow

Your base gel

When: Steady-state efforts, easy long runs, throughout most of your race.
Why: 26g dual-pathway carbs, 190mg sodium, no caffeine. Clean energy without overstimulation.

Focus

Energy boost

When: Tough climbs, late-race kilometres, or whenever fatigue sets in.
Why: Same base as Flow plus 70mg natural caffeine for lower perceived effort.

Recover

Recovery support

When: Recovery runs, easy sessions, and back-to-back training days.
Why: 50mg magnesium malate to support recovery during low-intensity efforts.

70mgPer Focus gel

Don't overdo the caffeine.

Each Focus gel carries 70mg, roughly one cup of coffee. We kept it at 70mg instead of 100mg on purpose: Focus is built to be taken more than once across a session, so you get a steady, consistent dose instead of one or two big 100mg hits that spike your system and leave you crashing later. For a marathon, 2–3 Focus gels (140–210mg total) is ideal. Save Focus for:

The final third of your race, when mental fatigue sets in
Challenging terrain that demands concentration

Put it into practice

Fuel your next block.

The Variety Pack has all three formulas, enough to test your full race plan in training.

Shop Variety Pack → Build your race plan