Fueling, made simple
One unit. Every product. Zero math at kilometer twenty-eight. The easy system behind every GONNA product.
Most fueling advice is built for sports scientists, not athletes.
Endurance fueling is a known science. Your body burns through its glycogen stores in roughly 60 to 90 minutes of hard effort. After that, you need to refuel or you fade. The research is clear: 30 to 90 grams of carbs per hour is the working range, depending on duration and intensity. Sodium replacement matters too. Get the ratio right, and you absorb more with less stomach trouble.
But here's the problem with how this gets taught.
Every brand uses different serving sizes. One gel is 22g. Another is 30g. One drink mix gives you 25g per scoop, another 40g. Some gels have caffeine, some don't. Mix two brands and suddenly you're doing arithmetic in your head while your heart rate climbs.
So you do one of two things:
You over-think it. You build spreadsheets, weigh every gel, and stress about hitting an exact gram count. You spend more energy on the plan than the workout.
Or you under-think it. You throw whatever's in your pocket down your throat and hope your stomach holds up. It usually doesn't.
Neither makes you faster. Neither makes you feel better.
A unit system fixes both problems. If every product on your race belt speaks the same language, you don't do math. You count.
You don't track grams. You track points. Easy day, one point. Hard session, two. Race day, three.
Four reasons the system holds up under pressure.
No mental math.
Add scoops, not grams. The numbers are small, the units are clean, and the system stays portable across every effort and every product. You count, you don't calculate.
Repeatable.
Train with the same dose you race with. Your gut learns the same fuel at the same rate every session. That's how a reliable race plan gets built. No surprises on race day.
Scales cleanly.
One unit, different intensities. Easy day, one point. Threshold session, two. Race day, three. Same building block, just stacked differently as the work gets harder.
One system, every product.
Every GONNA carb product is built to the same FuelPoint standard. One scoop of D.O1 is one point. Every future carb product follows the same rule. Plan once, fuel with whatever fits the day.
Match your effort. Count your points.
Find your intensity, read across, you have your hourly fuel plan. The points work the same whether you reach for the Carb Chew or the Drink Mix, no spreadsheets, no apps, no recalculations.
| Intensity | Duration | Carbs / hour | FuelPoints / hour |
|---|---|---|---|
| Low | Under 60 min | 0 to 32g | Water, or 1 point |
| Medium | 60 to 90 min | 32 to 64g | 1 to 2 points |
| High | 90+ min | 64 to 96g | 2 to 3 points |
The system, on a real week of work.
Eight scenarios drawn from how our community actually trains and races. Find the one that looks like your weekend.
The 75-min easy run
Water is fine if you've eaten. Going fasted? Sip 1 FuelPoint (1 scoop in 500 ml) across the run. Glycogen stays protected. You finish sharp instead of empty.
The 2-hour social ride
Start with 1 scoop in 500 ml in the first hour. Top up with 2 scoops in 750 ml for the back half. You finish strong instead of dragging the last 30 minutes.
The half marathon
1 scoop pre-race in 500 ml to top off glycogen. Carry a soft flask with 2 scoops in 500 ml, sip every 15 to 20 minutes. Stay locked in instead of cracking at km 16.
The full marathon
Pre-race: 1 scoop in 500 ml in the hour before the gun. During: aim for 2 to 3 FuelPoints per hour, alternating D.O1 with one other carb source. The 2:1 ratio keeps your gut happy at higher doses.
The 4-hour ride
One bottle per hour (2 scoops in 750 ml) plus solid food every 30 to 45 minutes. The body can absorb up to 90g per hour at our 2:1 ratio, so you can stack 3 FuelPoints per hour from mixed sources without overload.
The Hyrox event
Pre-race: 1 FuelPoint of D.O1 in 500 ml, 30 to 45 minutes before. Add P.O1 in the final 15 minutes for the focus layer. During: water is fine. The pre-load does the heavy lifting.
The Ironman / ultra
Mix D.O1 with other carb sources to stay at 2 to 3 FuelPoints per hour without bottle fatigue. Switch flavors and textures. Every point also delivers 400 mg of sodium, which compounds in your favor over hours.
The weekday tempo
Pre-session: 1 scoop in 500 ml, 20 minutes before. The pre-load alone covers most threshold work under 75 minutes. Saves your gut for the bigger sessions.
Not sure where you fit?
Our tool will map a FuelPoint plan to your distance, intensity, and gut tolerance. Free, no obligation and it can be sent to your email.