Your RED-SCUE Race Week Fuelling Plan:
When to eat, what to eat and how to arrive ready to perform
Race week is not about trying to “eat perfectly”.
It is about creating confidence, topping up your energy stores and arriving at the start line fuelled, hydrated and ready to race.
For endurance athletes, carbohydrate is a key part of preparation. Your body stores carbohydrate as glycogen in your muscles and liver, which becomes an important fuel source when intensity increases.
RED-SCUE follows a carbohydrate-first approach, using whole-food carbohydrate sources from cassava root and plantain fufu.
Each RED-SCUE Energy Bar provides approximately 38g of carbohydrates — designed to support training, racing and recovery.
Before Race Week: Build Your Fuelling Foundation
The best race week starts before race week.
Your goal is to consistently eat enough carbohydrate to support:
- Training quality
- Recovery
- Energy availability
- Performance
Focus on familiar carbohydrate sources:
- Rice
- Potatoes
- Pasta
- Oats
- Bread
- Fruit
- Cassava
- Plantain
RED-SCUE can fit into your routine as an easy carbohydrate option:
- Before training
- Between meals
- During travel
- In your race bag
- When normal food options are limited
Race Week Morning: Start the Day Fuelled
Your morning sets the foundation for the day.
Aim for a carbohydrate-focused breakfast that you know you tolerate.
Options:
RED-SCUE Fuelling Jar (Vanilla or Cacao)
or:
- Oats with fruit
- Toast with familiar toppings
- Cereal and fruit
- Your normal breakfast routine
Why RED-SCUE works well in the morning:
✓ Convenient when travelling
✓ No refrigeration needed
✓ Gut friendly fuelling
✓ Provides carbohydrate from cassava and plantain
✓ Helps reduce decision-making during stressful race preparation
For athletes travelling to events, having a familiar fuel source removes the uncertainty of hotel breakfasts, airports or race venues.
Race Week Afternoon: Stay Consistently Fuelled
The afternoon is where many athletes unintentionally under-fuel.
Busy schedules, race registration, travel and nerves can mean meals get delayed.
A RED-SCUE Energy Bar can be a practical option:
- Between meals
- Before an easy shakeout session
- During travel
- When waiting around at the race venue
Which flavour?
Vanilla Cinnamon
A simple, familiar option.
Best for:
- Pre-training
- Pre-race fuelling
- Athletes who prefer a simple flavour
Chocolate Chip
A familiar flavour choice.
Best for:
- Travel days
- Between meals
- Good for nightime with magnesium
- Athletes who enjoy a chocolate-based fuel option
Race Week Evening: Keep It Familiar
The evening is about preparation, not experimentation.
Choose meals you know work for you.
Aim for:
Carbohydrate:
- Rice
- Pasta
- Potatoes
- Bread
Protein:
- Chicken
- Fish
- Eggs
- Tofu
- Other familiar options
Colour:
- Vegetables and fruit (although in less quantities before race week with a focus on carbohydrates)
Fluids:
- Drink regularly and follow your normal hydration strategy
Avoid trying new foods, supplements or large changes.
Confidence comes from consistency.
Race Morning Fuelling Timeline
3–4 Hours Before Start
Eat a carbohydrate-focused breakfast.
Examples:
- RED-SCUE Fuelling Jar
- Oats with fruit
- Toast with familiar toppings
- Your usual pre-race meal
The goal:
Start the race with topped-up glycogen stores.
60–90 Minutes Before Start
A RED-SCUE Energy Bar can provide a simple carbohydrate top-up.
Good options:
Vanilla Cinnamon
- Familiar
- Simple flavour
- Easy pre-race choice
Salted Caramel
- For salt
- Easy pre-race choice
- Contains plantain for satiating snack
15–30 Minutes Before Start
Some athletes choose a final small carbohydrate intake depending on:
- Personal preference
- Previous practice
- Race duration
The rule:
Nothing new on race day.
During the Race: Plan Before You Need It
For endurance events lasting longer than 60–90 minutes, carbohydrate during exercise becomes increasingly important.
Many sports nutrition guidelines recommend approximately:
30–60g carbohydrate per hour
with experienced athletes training towards higher intakes.
Your gut is trainable.
Just like your muscles adapt to training, your digestive system can adapt to taking on carbohydrate during exercise.
How RED-SCUE Fits Into Your Race Strategy
RED-SCUE bars are designed to be:
✓ Easy to carry
✓ Simple to transport
✓ Convenient when travelling
✓ A familiar option under race-day stress
✓ A whole-food carbohydrate source
✓ Great for carb diversity and gut-friendly
For events such as triathlons, ultras, cycling events and long races, having fuel you have practised with can make race day simpler.
Choosing Your RED-SCUE Flavour
Salted Caramel
Best for:
- Longer endurance sessions
- Athletes who need a saltier option
- Pairing with hydration and electrolyte strategies
Lemon Drizzle
Best for:
- Athletes wanting a lighter flavour
- Warmer race conditions
- Adding variety during longer events
Orange Zest
Best for:
- Longer endurance events
- Athletes who prefer a fresh citrus and cacao flavour
- Breaking up sweetness during extended fuelling
Chocolate Chip
Best for:
- Travel days
- Recovery
- Athletes who prefer familiar chocolate flavours
- Nightime races for magnesium content
Vanilla Cinnamon
Best for:
- Pre-race fuelling
- Morning fuelling
- Athletes who prefer simple, familiar flavours
Race Week Checklist
✓ Eat familiar foods
✓ Increase carbohydrate consistency
✓ Practise your race fuelling
✓ Pack your RED-SCUE bars before travelling
✓ Keep fuel accessible during transport and race preparation
✓ Do not experiment on race day
Fuel the work you have done.
RED-SCUE — carbohydrate-first fuel built for athletes who understand that performance starts with fuelling.
