Fuel Your Training With Real Food

GET 5 FREE RECIPES See how it works →︎
DIY fuel / field tested in training

Start Fueling with Natural Food.

DIY endurance fuel, practical fueling strategies, and the tools to figure out what actually works for your body.

Make it. Test it in training. Build a race-day plan you can trust.

Join Free Explore Fuel Lab →︎
RunningCyclingTriathlonUltraGravelLong-course training
How it works

Don't just make fuel. Learn how to use it.

Recipes are only the starting point. The goal is to figure out what to eat, how much to take in, and what your body can handle when the training gets long.

Make

Choose a DIY gel, drink mix, rice cake or real-food endurance recipe.

Test

Use it during your actual rides, runs and long training sessions.

Refine

Adjust carbs, sodium, fluids, timing and ingredients based on how you perform and how your stomach responds.

Race

Build your race-day plan around what you've already proven in training.

What you get

Everything you need to build your fueling strategy.

From first recipe to race-week decisions, the system is built to help you turn training feedback into a repeatable plan.

Natural Endurance Fueling Protocol

A practical framework for turning recipes, carb targets, sodium, fluids and timing into your own strategy.

Complete recipe library

DIY gels, drink mixes, rice cakes and real-food options with serving information calculated.

Race-day & training guides

Build plans around session length, carb needs, fluids, sodium and what you've already tested.

Logs & worksheets

Record what you consumed, how you felt and what to change next time.

Gut-training resources

Build tolerance progressively and learn what your stomach can actually handle.

Free vs. Fuel Lab

Start with a recipe.
Go deeper when you're ready.

Starting Line — Free

Start making your own endurance fuel.

$0to get started

A simple starting point for athletes who want to make their first recipes and begin experimenting in training.

  • 5 DIY endurance fuel recipes
  • Natural fueling newsletter
  • Fuel Lab previews
  • Free member resources
  • Member account
GET THE FREE RECIPES

Create a free member account and start with five recipes.

Most Popular Fuel Lab

Build your complete endurance fueling strategy.

$197to join + $19/month

Unlock the full system, then keep access to ongoing recipes, resources, community content and future updates.

  • Complete recipe library
  • Natural Endurance Fueling Protocol
  • Race-day and training guides
  • Fuel planning tools
  • Gut-training resources
  • Logs and worksheets
  • Community + new content
EXPLORE FUEL LAB

The $197 enrollment unlocks the existing Fuel Lab system. The $19/month membership supports continued access and new content.

Recipe preview

This is real-food endurance fuel.

Recipes built for actual endurance training — with carbs, and serving information already calculated.

BROWSE ALL RECIPES
Made in the kitchen. Proven in training.
Drew / The story

I make it. I train with it. Then I share what works.

Nearly 15 years ago, I signed up for my high school rowing team. Ever since then, I've been hooked on endurance sports. Man, it's addicting.

For most of that time, I never thought much about what I was using to fuel any of it. I just ate whatever was convenient. But over the past few years, I started paying a lot more attention to our food system, ingredient labels, and just how much of what we eat is highly processed. I became obsessed with getting back to actual food — simple ingredients that look like food and come from real sources.

At the same time, I'd always wanted to complete a full-distance triathlon. That sparked a question:

Could I train for and complete an Ironman while fueling entirely with real food?

That question turned into a lot of experimenting with homemade gels, rice cakes, potatoes, fruit, honey, maple syrup, hydration, sodium strategies, and plenty of trial and error.

Natural Fuel Endurance is where I share what I'm learning through that process. Practical recipes, fueling strategies, and the science behind using real food for endurance training.

This isn't about saying commercial sports nutrition is bad. It's about showing that there's another option.
FAQ

Fuel questions, answered.

Start simple, test in training, and use what helps you build a plan you trust.

No. Athletes can use these recipes on their own or combine them with commercial sports nutrition.

Runners, cyclists, triathletes and other endurance athletes whose training or racing requires a fueling strategy.

No. Most recipes only require basic kitchen equipment, measuring tools and reusable flasks or containers.

Starting Line gives you 5 free recipes and basic resources. Fuel Lab gives you the complete recipe library, fueling protocol, guides, planning tools, worksheets and ongoing member content.

The $197 enrollment unlocks the complete existing Fuel Lab system. The $19/month membership provides continued access plus new recipes, resources, community content, live sessions and future updates.

Yes. The monthly membership can be canceled from the member account.

No. The content is educational and based on endurance training, recipe testing and fueling experimentation. It is not individualized medical or nutrition advice.

Your next long session is your next experiment.

Make one of the five free recipes. Take it with you. See how your body responds. Then build from there.

GET 5 FREE RECIPES Ready to build the complete system? Explore Fuel Lab →︎