Confluence Running · Nutrition education
Find what each product does before choosing a brand. Compare the full active nutrition range by format and role.
CarbohydrateGels & jellies
Fuel in your bottleCarbohydrate drinks
Fluid & sodiumElectrolyte products
After your sessionRecovery nutrition
Evidence → explanation → your plan
During prolonged exercise, carbohydrate intake helps maintain blood glucose and carbohydrate use. Gels, chews, maple syrup, and drink mixes are delivery formats. The serving and tolerated intake matter more than the format alone.
Read the evidence ↗Protein foods and supplements contribute amino acids for recovery. Total meals, adequate energy, and the protein amount in the serving matter. A recovery product adds convenience rather than replacing your entire diet.
Read the evidence ↗Caffeine has established performance uses in selected adult settings. Ketone supplements have emerging or mixed support. Neither replaces carbohydrate or guarantees a faster race. Read the evidence for the ingredient and the exact use.
Read the evidence ↗Each link below opens an active nutrition listing in our catalog. Sizes and flavors live on the product page. Active listings include products temporarily sold out. Check the live page for availability.
Different textures deliver carbohydrate. Compare grams per serving, caffeine, and your own tolerance. No gel format guarantees a comfortable stomach.
Science for this product type ↗
Carbohydrate gel or jelly
Compact carbohydrate before or during prolonged exercise. Texture, caffeine, sodium, and serving amounts differ by flavor and product.
Carbohydrate gel or jelly
Compact carbohydrate before or during prolonged exercise. Texture, caffeine, sodium, and serving amounts differ by flavor and product.
Carbohydrate gel or jelly
Compact carbohydrate before or during prolonged exercise. Texture, caffeine, sodium, and serving amounts differ by flavor and product.
Carbohydrate gel or jelly
Compact carbohydrate before or during prolonged exercise. Texture, caffeine, sodium, and serving amounts differ by flavor and product.
Carbohydrate gel or jelly
Compact carbohydrate before or during prolonged exercise. Texture, caffeine, sodium, and serving amounts differ by flavor and product.
Carbohydrate gel or jelly
Compact carbohydrate before or during prolonged exercise. Texture, caffeine, sodium, and serving amounts differ by flavor and product.
Carbohydrate gel or jelly
Compact carbohydrate before or during prolonged exercise. Texture, caffeine, sodium, and serving amounts differ by flavor and product.
Carbohydrate gel or jelly
Compact carbohydrate before or during prolonged exercise. Texture, caffeine, sodium, and serving amounts differ by flavor and product.
Carbohydrate gel or jelly
Compact carbohydrate before or during prolonged exercise. Texture, caffeine, sodium, and serving amounts differ by flavor and product.
Carbohydrate gel or jelly
Compact carbohydrate before or during prolonged exercise. Texture, caffeine, sodium, and serving amounts differ by flavor and product.
Carbohydrate gel or jelly
Compact carbohydrate before or during prolonged exercise. Texture, caffeine, sodium, and serving amounts differ by flavor and product.
Count the full serving. One piece is not necessarily one serving. These foods add carbohydrate to the same hourly total as gels and drinks.
Science for this product type ↗
Carbohydrate chew or fruit bar
Portable carbohydrate. A serving contains several pieces in some formats. Check servings per packet.
Carbohydrate chew or fruit bar
Portable carbohydrate. A serving contains several pieces in some formats. Check servings per packet.
Carbohydrate chew or fruit bar
Portable carbohydrate. A serving contains several pieces in some formats. Check servings per packet.
Count what you actually drink. Fuel and fluid needs differ, so the amount in a bottle does not automatically match your needs for an hour.
Science for this product type ↗
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Mix at the labeled concentration.
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Mix at the labeled concentration.
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Mix at the labeled concentration.
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Mix at the labeled concentration.
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Mix at the labeled concentration.
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Mix at the labeled concentration.
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Näak mixed-nutrient formulas differ from Neutral 60.
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Näak mixed-nutrient formulas differ from Neutral 60.
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Näak mixed-nutrient formulas differ from Neutral 60.
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Näak mixed-nutrient formulas differ from Neutral 60.
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Näak mixed-nutrient formulas differ from Neutral 60.
Carbohydrate drink mix
Delivers carbohydrate in fluid. Count the amount you drink, not the amount you mix. Näak mixed-nutrient formulas differ from Neutral 60.
Low-carbohydrate electrolyte products support a fluid and sodium plan. They do not replace carbohydrate fuel or prevent harm from overdrinking.
Science for this product type ↗
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Electrolyte product
Supports an individual fluid and sodium plan. Low-carbohydrate formulas are not a substitute for endurance fuel. Check caffeine on the selected version.
Waffles, carbohydrate bars, nut butter, and purees have different nutrient profiles. Calories from fat and protein are not carbohydrate grams.
Science for this product type ↗
Solid carbohydrate food
A portable snack before exercise or during lower-intensity sections. Check fat, fiber, portion size, and chewing comfort.
Solid carbohydrate food
A portable snack before exercise or during lower-intensity sections. Check fat, fiber, portion size, and chewing comfort.
Nut-butter pouch
An energy-dense food containing fat. Useful for variety on low-intensity long days. It is not equivalent to a fast-carbohydrate gel.
Solid carbohydrate food
A portable snack before exercise or during lower-intensity sections. Maurten Solid is carbohydrate fuel, not a dedicated protein recovery product.
Solid carbohydrate food
A portable snack before exercise or during lower-intensity sections. Maurten Solid is carbohydrate fuel, not a dedicated protein recovery product.
Solid carbohydrate food
A portable snack before exercise or during lower-intensity sections. Maurten Solid is carbohydrate fuel, not a dedicated protein recovery product.
Solid carbohydrate food
A portable snack before exercise or during lower-intensity sections. Maurten Solid is carbohydrate fuel, not a dedicated protein recovery product.
Mixed-nutrient puree
A semi-solid option for long sessions. Use the carbohydrate line on the label instead of converting all calories into carbohydrate.
Solid carbohydrate food
A portable snack before exercise or during lower-intensity sections. Check fat, fiber, portion size, and chewing comfort.
Solid carbohydrate food
A portable snack before exercise or during lower-intensity sections. Check fat, fiber, portion size, and chewing comfort.
Solid carbohydrate food
A portable snack before exercise or during lower-intensity sections. Check fat, fiber, portion size, and chewing comfort.
Compare protein and carbohydrate separately. A convenient recovery product is part of your food intake, not a reason to skip meals.
Science for this product type ↗
Recovery food or drink
Carbohydrate and protein support a recovery snack. Read the protein amount per serving and include regular meals.
Recovery food or drink
Carbohydrate and protein support a recovery snack. Read the protein amount per serving and include regular meals.
Recovery food or drink
Carbohydrate and protein support a recovery snack. Read the protein amount per serving and include regular meals.
Recovery food or drink
Carbohydrate and protein support a recovery snack. Read the protein amount per serving and include regular meals.
Caffeine and ketones have different evidence. Product labels confirm contents, while research evaluates particular performance claims.
Science for this product type ↗
Caffeine gum
An optional stimulant delivery format. It does not supply meaningful race carbohydrate or replace an electrolyte plan.
Ketone supplement
Optional supplement with emerging performance evidence. It does not replace carbohydrate, fluid, or meals.
Ketone supplement
Optional supplement with emerging performance evidence. It does not replace carbohydrate, fluid, or meals.
Ketone supplement
Optional supplement with emerging performance evidence. It does not replace carbohydrate, fluid, or meals.
Ketone supplement
Optional supplement with emerging performance evidence. It does not replace carbohydrate, fluid, or meals.
| Example hourly menu | Carbohydrate | Practical detail |
|---|---|---|
| 2 × Maurten Gel 100 | 50 g | Each sachet supplies 25 g. Plan fluid separately. |
| 1 × Maurten Drink Mix 160 + 1 × Gel 100 | 65 g | 40 + 25 g. Use the labeled 500 mL mixing volume. This suits an hour only if the fluid volume suits you. |
| 1 × Tailwind Endurance Fuel stick pack + 1 × Gel 100 | 75 g | 50 + 25 g. A stick pack equals two 25 g carbohydrate scoops. Follow the packet mixing directions. |
| 2 × Maurten Gel 160 | 80 g | Each sachet supplies 40 g. Different from Gel 100. |
| 1 × Maurten Drink Mix 160 + 2 × Gel 100 | 90 g | 40 + 50 g. An advanced practiced option for prolonged exercise. |
Caffeine varies across GU, Hüma, Tailwind, nuun, ZYM, and other versions. Maurten CAF 100 means 100 mg of caffeine per labeled serving. Do not treat a caffeinated flavor as interchangeable with a caffeine-free one.
Maurten | Gel 100 | Sports NutritionCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
Tailwind Nutrition | Endurance Fuel | Single Serving PacketCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
nuun | Sport | Single TubeCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
