Mix + Match Your Way to Better Performance
June 27, 2025
Why Fueling Isn’t One-Size-Fits-All
You train smart. You train hard. But if you’re still struggling with bonking, GI distress, sluggish recovery, or just not feeling your best—you’re not alone. A lot of athletes think they’re fueling correctly, but don’t fully understand one simple truth: fueling is a sport in itself.
One common mistake? Not knowing when (and how) to mix liquid and solid fuels during training or racing.
At Skratch Labs, we make it easy to figure out what works for you with real food, functional sports nutrition, and zero BS. Unlike brands that either oversimplify (“one product fits all!”) or overwhelm you with jargon, we believe in keeping it real, flexible, and athlete-first.
Liquid vs. Solid Fuel: What’s the Difference?
Liquid Fuels
Think: easy-to-digest, easy-to-use, and critical when chewing isn’t practical.
- Perfect for high-intensity efforts, sensitive stomachs, or when you’re breathing like a freight train.
- Helps you maintain hydration while delivering quick, steady carbs.
- Example: Skratch Labs Super High-Carb Drink Mix — 100g of carbs per full serving without needing solid food.
🔬 Science Says:
Studies show that carbohydrate solutions can enhance endurance performance by maintaining blood glucose levels and delaying fatigue, especially during continuous, high-intensity exercise (Jeukendrup, 2004).
Solid Fuels
Think: satisfying, flavorful, and great for variety.
- Ideal for longer, lower-intensity efforts or when you’re actually hungry.
- Gives your brain and gut a sensory break (and keeps morale high).
- Example: Skratch Labs Energy Chews and Energy Bars — soft, real-food based, and built for endurance.
🔬 Science Says:
Chewing and digesting real food can stimulate different gut hormones and support better gastrointestinal tolerance on longer efforts (Costa et al., 2017).
Why Combo Fueling Wins (Especially After 90 Minutes)
Once you're training or racing longer than 90 minutes, relying on just liquid or just solid fuels usually isn't enough. Combo fueling lets you:
- Hit your carb goals (typically 60–100g/hour) more comfortably.
- Balance digestion, alternating between sipping and chewing.
- Prevent flavor fatigue (because even the best-tasting drink gets old after 3 hours).
- Adapt in real time based on intensity, conditions, and how your gut feels.
🔬 Science Says:
Athletes can absorb more carbohydrates per hour when combining different sources (like glucose + fructose) from both liquid and solid fuels. This can improve endurance performance and reduce GI issues (Jeukendrup & Moseley, 2010).
Fuel Like It’s a Sport (Because It Is)
Some days you want to sip. Some days you want to chew. Some days you want both—with a rice cake stuffed in your jersey for emergencies.
There’s no one right way to fuel—we just make the stuff that won’t wreck your gut while you figure it out.
Here’s your mix-and-match playbook:
- Up to 100g carbs per bottle.
- Great when chewing feels impossible.
- Customize it: Add Sport Hydration Mix (for a bigger electrolyte punch) or Everyday Drink Mix (for a lighter flavor) based on your needs.
- Pro Tip: Mix with less water to create a gel-like consistency.
Solid: Energy Chews + Energy Bars
- Energy Chews:
Quick-hit simple carbs you can pop mid-effort. Portable, predictable, and way more fun than choking down a goo packet. - Energy Bars:
Real food, soft-baked goodness with a mix of fast and slow-burning carbs to fuel the long haul without wrecking your gut.
Real Food: Feed Zone Recipes
- DIY real food from the Feed Zone Cookbooks.
- Easy, portable recipes like our famous rice cakes for those “I just want something real” moments.
Quick FAQ: Your Combo Fueling Cheat Sheet
Q: How much should I eat and drink during training?
A: For sessions longer than 90 minutes, aim for 60–100g of carbs per hour, using a combo of liquids and solids to hit your target without overwhelming your gut.
Q: When should I rely more on liquid vs. solid fuels?
A:
- High-intensity efforts (think race pace): Favor liquids like Super High-Carb Drink Mix.
- Moderate or mixed efforts: Combo fueling (sip and nibble).
- Easy endurance sessions: Mix in more solids like Energy Bars for satisfaction and gut training.
- Do your me-search and see what works for you! Some people can’t do liquids, some can’t do solids. So test, test, test!
Q: How do I know if I’m fueling right?
A: If you’re holding steady energy, minimal stomach issues, and recovering well—you’re nailing it. If you’re bonking, bloated, or feeling off? Time to tweak your mix.
Your Next Move
Fueling is a skill—and just like your endurance or strength, it gets better with practice. Mix + match your way to better performance with Skratch Labs’ real-food fueled, gut-friendly options.
✅ Start simple.
✅ Listen to your body.
✅ Adjust and personalize.
Ready to fuel better?
[Skratch Shopping Blocks]
References
Jeukendrup, A. E. (2004). Carbohydrate intake during exercise and performance. Journal of Applied Physiology, 97(1), 7–13. https://doi.org/10.1152/japplphysiol.00036.2004
Costa, R. J. S., Snipe, R. M. J., Kitic, C. M., & Gibson, P. R. (2017). Systematic review: Exercise-induced gastrointestinal syndrome—Implications for health and intestinal disease. Alimentary Pharmacology & Therapeutics, 46(3), 246–265. https://doi.org/10.1111/apt.14157
Jeukendrup, A. E., & Moseley, L. (2010). Multiple transportable carbohydrates enhance gastric emptying and fluid delivery. Scandinavian Journal of Medicine & Science in Sports, 20(1), 112–121. https://doi.org/10.1111/j.1600-0838.2009.00966.x
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006
