Cassava & Plantain: More Than Just Carbohydrates

When athletes think about fuelling, carbohydrates usually get all the attention. And for good reason—they're your body's primary fuel for moderate- to high-intensity exercise.

But the ingredients providing those carbohydrates matter too.

At RED-Scue, our Energy Bars and Breakfast Fuelling Jars are made with cassava and plantain—two naturally carbohydrate-rich ingredients that have fuelled communities around the world for generations. Alongside providing energy, they also contain dietary fibre that supports overall health.

What Is Dietary Fibre?

Dietary fibre is the part of plant foods that your body can't fully digest. Instead of being broken down for energy, fibre moves through the digestive system where it plays an important role in gut health.

There are two main types of fibre:

Soluble Fibre

Soluble fibre dissolves in water to form a gel-like substance.

It can help to:

• Support healthy blood sugar responses

• Feed beneficial gut bacteria

• Contribute to feelings of fullness

• Support heart health as part of a balanced diet

Insoluble Fibre

Insoluble fibre doesn't dissolve in water.

Instead, it helps:

• Add bulk to stool

• Support regular bowel movements

• Promote digestive health

• Keep food moving through the digestive system

Both types are important and work together to support a healthy gut.

The Fibre Found in Cassava and Plantain

Cassava and plantain naturally contain a mixture of soluble and insoluble fibre, although insoluble fibre makes up the larger proportion.

This means they don't just provide carbohydrates for training—they also contribute to digestive health as part of a balanced diet.

Plantain also naturally provides nutrients such as potassium, while both cassava and plantain are naturally rich sources of complex carbohydrates.

Why Does This Matter for Athletes?

Athletes often focus on carbohydrates, protein and hydration, but gut health plays an important role in overall performance too.

A healthy digestive system supports:

• Everyday health

• Nutrient absorption

• Recovery between sessions

• Consistent fuelling habits

Including a variety of fibre-containing foods throughout the day can help support these processes.

Timing Matters

Although fibre is important, when you eat it matters.

Before high-intensity training or racing, some athletes prefer lower-fibre meals to reduce the chance of stomach discomfort.

For everyday meals and fuelling outside of competition, fibre-rich foods can be an excellent part of a balanced diet.

This is why nutrition should always consider both what you eat and when you eat it.

Why RED-Scue Uses Cassava and Plantain

At RED-Scue, we believe nutrition should work with your body—not against it.

That's why our products are built around naturally carbohydrate-rich ingredients like cassava and plantain.

They provide:

• Carbohydrates to support training and recovery

• Naturally occurring dietary fibre

• Simple, recognisable ingredients

• A convenient way to fuel busy training days

Because good nutrition isn't about avoiding foods or chasing trends.

It's about giving your body the energy it needs, while supporting your health for the long term.

Performance starts with fuelling—and great fuelling starts with great ingredients.