When it comes to fueling endurance activities, carbohydrate timing and type can make or break performance. Precision Fuel by PH (formerly Precision Hydration) has developed a targeted line of products—gels, chews, and energy bars—that deliver consistent, effective energy sources during prolonged training and racing. This article unpacks the nuances of these products and how to apply them intelligently to your routine.
Understanding Carbohydrate Needs During Exercise
Carbohydrate requirements vary significantly based on exercise duration, intensity, gut training, and personal tolerance. Research supports the following general guidelines for carbohydrate intake during endurance exercise:
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<1 hour: Typically no need for supplemental carbs unless in high-intensity competition.
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1–2.5 hours: 30–60g of carbohydrates per hour.
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2.5+ hours: Up to 90g per hour, often achieved through a mix of glucose and fructose sources.
Precision Fuel products are designed to support these ranges without overwhelming the gut, and with formats that suit varying preferences and use cases.
Key Product Formats: Fuel Gels, Chews, and Bars
PF 30 Energy Gel
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What it is: A 30g carb gel with a mild, neutral flavor, low viscosity, and no added electrolytes.
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Best for: Athletes who prefer a non-sticky gel that’s easy to swallow even at high exertion.
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Considerations: Works well as a base fuel. Electrolyte supplementation may be needed separately in hot conditions or for salty sweaters.
PF 30 Chews
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What it is: Two soft chewable blocks per packet, 15g carbs each.
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Best for: Athletes who prefer a bite-based approach and slower release.
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Considerations: Great on the bike or for long training days when chewing feels manageable.
PF 30 Caffeine Gel
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What it is: Same as the standard gel but with 100mg of caffeine per serving.
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Best for: Events requiring a mental boost, or late-stage energy pickup.
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Considerations: Limit total caffeine intake per day. Stack carefully with other caffeinated sources.
PF 90 Gel
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What it is: A larger pouch with 90g of carbs—equivalent to 3 gels—in one resealable format.
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Best for: Athletes doing long-duration efforts who want fewer wrappers and consistent dosing.
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Considerations: Must be portioned out strategically. Ideal for athletes who don’t mind carrying a soft flask or pouch.
PF 30 Energy Bar
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What it is: A soft-baked energy bar with 30g carbs from oats and rice.
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Best for: Low-to-moderate intensity sessions or pre-race fueling.
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Considerations: Easier to digest than most bars, but chewing still demands more blood flow to the gut—use strategically during activity.
Matching Fuel to Your Sweat Rate and Training Load
Fuel needs do not exist in isolation. Sodium loss, sweat volume, and gastrointestinal tolerance all affect how your body uses carbohydrates. For instance:
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Heavy sweaters may benefit from pairing gels with Precision Hydration electrolyte tablets or sports drinks.
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Athletes with high sweat sodium loss should avoid low-sodium fueling during long, hot sessions.
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If you’re underfueling, sodium alone won’t solve performance drops due to glycogen depletion.
Precision Fuel + Hydration Strategy: A Systems-Based Approach
The real power of PH lies in combining personalized sweat testing data with a flexible fueling strategy. You can mix and match:
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Hydration products tailored to your sodium loss (e.g., 500mg, 1000mg, 1500mg tablets)
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Fueling formats suited to your activity type, effort level, and GI preferences
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Caffeine strategies layered into your longer races or races with mental fatigue risks
Practical Tips for Implementation
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Train your gut. Don't introduce new fueling strategies on race day. Practice using gels or chews in your long sessions.
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Monitor your energy and GI feedback. A good fueling plan reduces bonking without bloating.
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Hydrate separately. Most Precision Fuel products are low in sodium so they can be paired flexibly with hydration drinks.
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Experiment with timing. For many, taking 1 PF 30 gel every 25–30 minutes works well—but some may prefer small, frequent bites or a single PF 90 pouch sipped steadily.
Final Thoughts
Precision Fuel products offer clarity in a crowded marketplace. Their simple, consistent formatting (30g carb units), paired with neutral flavor and smart design, makes them a powerful tool for endurance athletes. But remember: the best plan is the one that works with your body, your training, and your goals.
If you're unsure where to start, PH’s online Fuel & Hydration Planner is a great resource.
