EMPOWERING ALL ATHLETES TO FUEL WITHOUT FEAR.

Athletes Fuel with Carbohydrates. So Do We. 🌍

From ugali and fufu to cassava, plantain and RED-Scue®

When I raced at the Cross Internacional de Itálica in Spain, I was surrounded by the history, culture and incredible standard of endurance running.

The race takes place in Santiponce, Spain, around the ruins of the ancient Roman city of Itálica. It has welcomed some of the world’s leading cross-country athletes, with notable past winners including Paul Tergat, Kenenisa Bekele, Gelete Burka, Paula Radcliffe and Florence Kiplagat.

I also had the opportunity to meet athletes such as Sebastian Sawe.

Being around athletes competing at that level made me think about something that is often overlooked in modern sports nutrition:

Athletes have always needed carbohydrates.

Long before gels, energy drinks, powders and highly engineered sports products, athletes fuelled with food.

Ugali.
Fufu.
Cassava.
Plantain.
Rice.
Potatoes.
Maize.
Millet.
Sorghum.

Different cultures. Different ingredients. The same important foundation: carbohydrates.

What is ugali?

Ugali is a traditional staple food commonly eaten across East Africa, including Kenya, Tanzania and Uganda.

It is usually made by cooking maize flour with water until it forms a thick, dough-like consistency. Depending on the region, similar dishes may also be made using other starches, including cassava.

Ugali is not a gel.
It is not a powder.
It is not marketed as a sports supplement.

It is food.

And it has long been part of everyday meals for many endurance athletes.

Kenyan runners, including athletes such as Eliud Kipchoge and Brigid Kosgei, have been featured in stories about eating ugali as part of their diets.

Ugali is commonly eaten alongside foods such as vegetables, beans, meat or other sources of protein and fat. This makes it part of a wider meal that can provide energy and nourishment to support training and recovery.

For athletes, foods like ugali can be useful because they provide a familiar and accessible source of carbohydrate.

What is fufu?

Fufu is a traditional food found across several African countries and communities.

It is often made from starchy ingredients such as:

  • Cassava

  • Plantain

  • Yam

  • Cocoyam

  • Or combinations of different root and plant-based ingredients

The exact ingredients and preparation vary depending on the region and cultural tradition.

Fufu is usually prepared by boiling and pounding or processing the ingredients until it becomes smooth and dough-like. It is often eaten with soups, stews and other dishes.

Like ugali, fufu is not a sports product.

It is a traditional carbohydrate-rich food that can form part of a balanced meal.

Cassava: a carbohydrate-rich root

Cassava is a root crop grown and eaten in many parts of the world, particularly across Africa, South America and parts of Asia.

It is naturally rich in starch, making it an important source of carbohydrate.

Cassava can be prepared in many ways, including:

  • Boiled

  • Steamed

  • Baked

  • Fried

  • Dried and ground into flour

  • Used in dishes such as fufu

  • Used to make other traditional staple foods

Cassava flour can also be used as an ingredient in modern food products.

At RED-Scue®, we use cassava root flour as one of the foundations of our bars.

We wanted to bring a carbohydrate-rich root ingredient into sports nutrition in a format that is convenient to carry, easy to use and suitable for training, racing, recovery and everyday life.

Plantain: another traditional source of carbohydrate

Plantain is closely related to the banana, but it is generally firmer and starchier, especially when green.

It is widely eaten across Africa, the Caribbean and Latin America.

Plantain can be:

  • Boiled

  • Steamed

  • Baked

  • Fried

  • Mashed

  • Used in stews

  • Made into flour

  • Served as part of a main meal

In Uganda, matooke, made from green plantains, is a traditional staple.

Plantain provides carbohydrate and can be part of a meal that supports energy needs. It also brings variety to the foods people can use to fuel their lives and training.

At RED-Scue®, we combine plantain flour with cassava root flour to create a bar inspired by these traditional carbohydrate-rich foods.

Why do athletes need carbohydrates?

Carbohydrates are one of the body’s main sources of energy.

They are broken down into glucose, which helps provide energy for working muscles and the brain. Carbohydrates can also be stored as glycogen in the muscles and liver, helping support future activity.

This is particularly important for athletes who are training regularly, racing, completing long sessions or combining sport with busy everyday lives.

Carbohydrates help support:

1. Energy during training

Carbohydrates help provide fuel for movement and exercise, especially during higher-intensity and endurance activity.

When training demands increase, carbohydrate availability becomes increasingly important.

2. Higher-intensity efforts

Hard running, intervals, hills, racing and repeated efforts rely heavily on carbohydrate as a fuel source.

Having enough carbohydrate available can help athletes train with the intensity required for their session.

3. Training quality and consistency

Training is not just about completing one session.

It is about being able to return tomorrow, recover and continue building consistency.

Under-fuelling can make training feel harder, reduce energy and affect how well someone is able to recover between sessions.

4. Recovery

After exercise, carbohydrates help replenish glycogen stores.

This matters particularly when sessions are long, intense or close together.

Carbohydrates are often paired with protein during recovery to support the wider recovery process.

5. Focus and concentration

The brain also needs energy.

Carbohydrates can support concentration, alertness and the ability to get through a demanding day, not just a demanding workout.

6. Everyday life

You do not only need fuel when you are running, cycling, lifting or racing.

You also need energy for working, studying, travelling, caring for others, socialising and simply getting through the day.

Fuel is not only for performance. Fuel supports life.

Why traditional carbohydrate foods matter

Traditional carbohydrate-rich foods are important for more than their nutritional value.

They are also connected to:

  • Culture

  • Family

  • Community

  • Familiarity

  • Accessibility

  • Food traditions

  • Everyday routines

For many athletes, these foods are not something separate from training.

They are part of normal life.

A bowl of ugali, a serving of matooke, cassava, fufu, rice or potatoes can be part of a meal before or after training, depending on the athlete’s preferences, timing and individual needs.

They can also be more satisfying and familiar than relying entirely on sports products.

This does not mean gels, drinks or chews are bad.

They can work brilliantly for many athletes, particularly when convenience, digestion, carbohydrate concentration or ease of use matters.

But they are not the only options.

There is no single perfect fuelling format for everyone.

Some athletes prefer:

  • Gels

  • Drinks

  • Chews

  • Bars

  • Flapjacks

  • Sweets

  • Bananas

  • Sandwiches

  • Rice cakes

  • Traditional meals

  • Or a combination of different options

The goal is not to replace one format with another.

The goal is to have more choice and more variety.

From traditional staples to modern fuelling

This is where RED-Scue® comes in.

At RED-Scue®, we wanted to bring the inspiration of traditional carbohydrate-rich foods into a convenient, modern energy bar.

Our bars are made with:

  • Cassava root flour

  • Plantain flour

  • Dates

  • Maple syrup

  • Almond butter

  • Tahini

  • Seeds and berries

  • Cacao and natural flavourings, depending on the flavour

Each bar provides approximately 38g of carbohydrate, alongside fibre, fats and plant-based ingredients.

Our bars are:

  • Plant-based

  • Vegan

  • Dairy-free

  • Soft, smooth and fudgy

  • Convenient to carry

  • Suitable for training, racing, recovery, work and travel

  • Designed to offer another option beyond gels and drinks

We use cassava and plantain because they bring something different to the sports nutrition space.

They connect modern fuelling with ingredients that have been eaten and relied upon across cultures for generations.

Why carbohydrate diversity matters

Carbohydrate diversity is not about making fuelling complicated.

It is about recognising that different foods can fit different situations.

You might want:

  • A familiar meal before a long training session

  • A banana before a run

  • Rice or potatoes after training

  • A gel during a race

  • A bar when you need something more solid

  • A carbohydrate-rich snack during a busy working day

  • A different flavour or texture when you are tired of using the same product

Some athletes find that using only one type of fuelling product becomes repetitive.

Others prefer to avoid relying entirely on gels or very sweet options, particularly over longer periods.

Having different carbohydrate sources available can make fuelling feel more practical, enjoyable and sustainable.

More variety can make it easier to keep fuelling.

Food-first does not mean anti-sports nutrition

At RED-Scue®, we are not here to say that traditional food is always better than sports nutrition products.

We are here to make sports nutrition feel more approachable.

Gels, drinks, chews and bars can all have a place.

The right option depends on:

  • The duration of the session

  • The intensity

  • Timing

  • Personal preference

  • What your gut tolerates

  • What is practical to carry

  • What you enjoy eating

  • What helps you feel confident and prepared

For some athletes, gels are ideal.

For others, a solid carbohydrate source feels more familiar and satisfying.

Some people want something that feels more like food before or after training. Others want a bar that can be eaten during a shorter session or race.

RED-Scue® exists to offer another choice.

You do not need to eat like an elite athlete to deserve enough fuel

One of the biggest things I have learned through sport is that fuelling should not be reserved for elite athletes, race day or people training for a major event.

You deserve enough energy whether you are:

  • Running your first 5K

  • Training for a half marathon

  • Cycling at the weekend

  • Playing football

  • Going to the gym

  • Returning from injury

  • Working long hours

  • Travelling

  • Managing a busy life

  • Or simply trying to feel more energised day to day

You do not need to “earn” carbohydrates.

You do not need to wait until you are completely depleted.

You do not need to rely on one specific type of sports nutrition.

Carbohydrates are a foundation of fuelling.

And fuelling should feel supportive, practical and free from fear.

From ugali to fufu. From cassava to plantain.

When we look across different cultures and endurance traditions, we see a shared understanding:

Athletes need energy.

The ingredients may look different.

The meals may look different.

The traditions may be different.

But the foundation remains.

From ugali to fufu.
From cassava to plantain.
From matooke to maize.
From traditional staples to modern fuelling options.

Different foods. Different cultures. One important foundation:

Carbohydrates.

That is the inspiration behind RED-Scue®.

Food-first. Plant-powered. Athlete-ready.

Fuel Without Fear. ❤️

Explore RED-Scue®

Discover our carbohydrate-first energy bars made with cassava, plantain, dates, seeds and plant-based ingredients.

Available in flavours including:

  • Chocolate Chip

  • Cacao

  • Vanilla Cinnamon

  • Salted Caramel

  • Orange Zest

  • Lemon Drizzle

Find your favourite flavour and bring more variety into your fuelling routine.

RED-Scue® — Fuel Without Fear.

Kenyan runners, including athletes such as Eliud Kipchoge and Brigid Kosgei, have been featured in stories about eating ugali as part of their diets.
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