Endurance athletes can use Noogs alone or combine it with other sports nutrition products to meet recommended carbohydrate targets per hour during exercise. Needs vary by sport, pace, and conditions. Experiment during training to find what works best.

• Sessions under 60 minutes: enjoy 1-2 servings of Noogs about 15 minutes before your workout for a quick energy boost. Additional fueling during the workout is usually not needed unless it extends beyond an hour
• Sessions under 2.5 hours: aim for 40-60 g carbs per hour (~2-3 servings of Noogs per hour). Combine Noogs with other carbohydrate sources if preferred
• Sessions 2-5+ hours: aim for 60-90+ g carbs per hour (~3-5 servings per hour). To reach the high end (≥90 g/h), many athletes mix sources (e.g., Noogs + gels + sports drink). Higher intakes can support performance but can be harder to tolerate, so practice fueling and train your gut well before competition

• Before: enjoy 1-2 servings of Noogs about 15 minutes before training or competition for a quick energy boost
• During: aim for 30-60 g carbs per hour (~1.5-3 servings) across breaks and timeouts

Some athletes choose to include caffeine as part of their fueling strategy to help feel more alert and focused, reduce perceived effort, and improve stamina, strength, and power. Everyone responds to caffeine a little differently, so it’s important to practice in training and find the timing and amount that feel best for you.

Fueling With Caffeinated Noogs

Caffeinated Noogs deliver 50 mg of caffeine per serving, along with carbohydrates and electrolytes. Caffeine typically reaches its peak effect about 30–60 minutes after intake, so timing matters. For many athletes, a good starting plan is:

• Pre-exercise: enjoy 1-2 servings ~30-60 minutes before starting
• Sessions over 2 hours: start with 1 serving every 45-60 minutes, as tolerated

Many athletes prefer spreading caffeine intake out in smaller doses during long sessions rather than taking a large amount all at once. Since each bag contains two servings (100 mg caffeine total), you can adjust timing based on what feels best in training.

A Few Tips

• Always experiment with caffeine in training before race day or competition
• Start with a smaller amount. Most athletes perform well with low to moderate doses, and more is not always better
• Pair caffeine with consistent carbohydrate and fluid intake for the best results
• Be sure to account for total daily caffeine intake from other sources (such as coffee, tea, and energy drinks)

Safety Considerations

Certain individuals, such as those who are pregnant, under 18, or have medical conditions that increase sensitivity to caffeine, should avoid or limit caffeine intake. In some athletes, caffeine, especially in higher doses, may cause side effects such as gastrointestinal distress, anxiety, or an elevated heart rate. 

It is always recommended to consult your clinician before using caffeinated products.

Fueling with caffeine is optional, but when used thoughtfully, it can be a helpful part of a well-rounded fueling strategy.

Fluid and electrolyte needs are highly individualized and depend on factors like exercise duration, sweat rate, heat, and humidity. These general recommendations are a starting point, and athletes should adjust based on personal experience, sweat rate, and conditions.

• Fluids: Aim for 16-24 oz per hour. Needs may be higher in hot or humid environments or for heavier sweaters
• Sodium: Aim for 300-600 mg per hour. Those with high sweat sodium losses or training in the heat and humidity may require up to 1,000+ mg/hour

Each serving of Noogs provides 150 mg sodium and 50 mg potassium. Two servings (one bag) deliver 300 mg sodium and 100 mg potassium. Pair Noogs with fluids and other sports nutrition options like electrolyte drinks or salt capsules to reach higher targets for longer or hotter sessions.