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RED-Scue Fuelling Guide
Find the right fuel for your training, your goals and your lifestyle
Fuelling is not one-size-fits-all.
The best fuelling strategy is not about copying what a professional athlete does or forcing yourself to eat something you hate because you think you “should”.
It is about finding the right fuel for you — your training, your goals, your schedule, your gut, your preferences and the demands you place on your body.
Because the best fuel is the fuel you can actually use consistently.
At RED-Scue, we believe sports nutrition should not feel complicated, intimidating or only designed for elite athletes.
Nutrition has become confusing. Athletes are told what they should eat, when they should eat it and how much they need — but often without understanding why.
We want to make fuelling simple.
Not everyone needs the same amount of fuel. Not everyone needs the same product. The right approach depends on where you are now and where you want to go.
Do I need to fuel?
If you train, your body needs energy.
Whether you are training for your first 5K, a marathon, a triathlon, HYROX, strength goals, team sport or simply trying to feel stronger and healthier, your body needs enough fuel to support the work you are asking it to do.
Carbohydrates are the body’s preferred fuel source for moderate to high-intensity exercise.
They support:
- Training quality
- Energy levels
- Recovery
- Performance
- The ability to train consistently
Fuelling is not something you only need on race day.
You don’t only need petrol on the day you drive the car the furthest.
Your body needs fuel to complete the training that gets you there.
How much should I fuel?
The amount you need depends on:
- How often you train
- How hard you train
- Your sport
- Your goals
- Your body
- Your daily activity
- Your ability to tolerate different foods
A beginner training twice a week will have different needs from an endurance athlete training six days a week.
A strength athlete has different demands from a marathon runner.
A shift worker balancing work and training has different challenges from someone with a predictable routine.
The goal is not to eat as much as possible.
The goal is to give your body enough energy to perform, recover and adapt.
Find Your RED-Scue Fuelling Fit
Before choosing your pack, ask yourself:
What are you training for?
Are you preparing for:
Your first race?
A personal best?
A marathon?
A triathlon?
A cycling event?
HYROX?
Strength and conditioning?
A team sport?
General fitness?
Your goal changes your fuelling needs.
When is your event?
Do you have a race in:
6 months?
You have time to build good habits, practise fuelling and understand what works for you.
3 months?
Start creating your race-day routine now. Do not wait until race week.
1 year?
Build strong foundations. Consistent fuelling throughout training is what creates long-term performance.
How often do you train?
1–3 sessions per week
Focus on learning the basics:
- Eating enough around training
- Adding carbohydrates before harder sessions
- Recovering properly
4–6+ sessions per week
Your fuelling becomes even more important:
- Supporting training quality
- Replenishing energy
- Reducing the risk of constantly training depleted
Daily training or high-volume blocks
You need a reliable fuelling routine that fits your lifestyle.
Do you experience:
- Low energy?
- Poor recovery?
- Struggling to complete sessions?
- Constant tiredness?
- Increased hunger?
- Feeling flat during training?
- Gut issues around races?
- Anxiety about fuelling?
These are signs that your current fuelling strategy may not be supporting your training demands.
Which RED-Scue Fuel Is Right For Me?
Pre-Training Pack
Fuel before you ask more from your body
Best for athletes who:
- Train early mornings
- Struggle to eat before exercise
- Feel low energy during sessions
- Want reliable carbohydrates before training
Use:
1 RED-Scue bar 1–3 hours before exercise
Best flavours:
Vanilla Cinnamon
A simple, familiar flavour that works well first thing in the morning.
Lemon Drizzle
A fresh, lighter option before training.
Example:
6am run → Vanilla Cinnamon RED-Scue + fluids
Post-Training Pack
Recover properly after the work is done
Training is the stimulus.
Recovery is where your body adapts.
After harder sessions, carbohydrates help replenish energy stores and prepare you for what comes next.
Best for:
- Long sessions
- Strength training
- Race recovery
- Back-to-back training days
Best flavours:
Chocolate Chip
Made with cacao, naturally providing minerals including magnesium.
Salted Caramel
A satisfying option after demanding sessions.
Example:
Hard gym session → Chocolate Chip RED-Scue + protein-rich meal
Race Day Pack
Build confidence before the start line
Race day nutrition should not be a test.
The biggest mistake many athletes make is waiting until race day to practise fuelling.
Your race nutrition should be something you know works.
Morning Race
The challenge:
Getting enough fuel in early without feeling uncomfortable.
Best choices:
Vanilla Cinnamon
Simple and familiar.
Lemon Drizzle
Fresh and light.
Use:
1–3 hours before racing as part of your normal breakfast routine.
Afternoon Race
The challenge:
Keeping energy steady throughout the day.
Do not save all your food until the race.
Eat normally.
Then use RED-Scue as your carbohydrate top-up before the start.
Best choices:
Orange Zest
Refreshing and light.
Vanilla Cinnamon
Reliable and familiar.
Evening Race
The challenge:
Avoid arriving underfuelled after a long day.
Many athletes accidentally eat too little because they are waiting for the event.
Best choices:
Salted Caramel
A more satisfying option.
Chocolate Chip
A familiar, enjoyable choice.
Monday–Friday Training Pack
Your training does not happen once a week.
Your fuelling should not either.
The Monday–Friday pack is designed around the working athlete:
Monday:
Fuel the first session of the week.
Tuesday:
Support recovery and energy.
Wednesday:
Fuel harder sessions.
Thursday:
Stay consistent when life gets busy.
Friday:
Prepare for weekend training.
Perfect for:
- Busy professionals
- Parents
- Students
- Shift workers
- Athletes balancing work and training
RED-Scue For Every Athlete
Endurance Athletes
Running, cycling, triathlon and long-distance events require consistent carbohydrate availability.
RED-Scue helps athletes create a reliable routine around training and racing.
Strength & Conditioning
Carbohydrates are not only for endurance.
Strength athletes also need fuel.
Carbohydrates support hard training sessions, intensity and recovery.
Team Sports
Football, rugby, hockey and other team sports involve repeated high-intensity efforts.
Fuelling supports the ability to train, recover and perform repeatedly.
Shift Workers & Busy Lives
Sometimes the biggest barrier is not knowledge.
It is life.
Long shifts, travel, parenting and unpredictable schedules can make fuelling harder.
RED-Scue provides a convenient carbohydrate option when your day does not go to plan.
Why RED-Scue?
Because many athletes do not hate carbohydrates.
They hate the experience of sports nutrition.
The gels that make them feel sick.
The products that trigger gut issues.
The powders they force down.
The feeling that nutrition is another difficult part of sport.
Many athletes start associating race nerves with stomach problems.
But gut issues should not be accepted as “just part of racing”.
Your fuel should help you perform — not make you fear performance.
Carb Loading Is Not Just For Racing
Many athletes understand carbohydrate loading before a race.
But what about training?
If carbohydrates help you perform on race day, why wouldn’t they help you perform during the sessions that prepare you for that race?
Training is where adaptation happens.
You need fuel to complete the work that creates performance.
A hard session done underfuelled is not the same as a well-fuelled quality session.
The RED-Scue Mission
We want to make sports nutrition less intimidating.
Less elitist.
Less complicated.
More accessible.
More enjoyable.
More like real food.
Because every athlete deserves to understand how to fuel.
Not just the professionals.
Not just the people with nutrition teams.
Everyone.
Start Your RED-Scue Journey
Not sure where to begin?
Start with:
New to fuelling:
5-Bar Discovery Pack — try every flavour and find your favourite.
Training regularly:
10-Bar Training Pack — build your weekly routine.
High training volume:
20-Bar Performance Pack — fuel consistently throughout your week.
Race coming up:
Race Day Pack — practise your strategy before the big day.
The right fuel is the fuel that fits you.
RED-Scue — real-food carbohydrates for training, racing and everything in between.
