Optimal Fueling for Runners

Optimal Fueling for Runners

Running, whether for fitness, competition, or pleasure, demands not only physical endurance but also smart and sustainable nutrition and fueling. For runners, finding the right balance of nutrients to fuel their runs and aid recovery is crucial since peak and optimal endurance performance is more about dialing in the correct nutrients rather than loading on pure energy. Energy Pods and CocoZen are perfect for any runner looking for optimal and maximum performance. Here's a practical guide on how runners can incorporate these products into their training regimen.

For Race Days


  • Consume half an Energy Pod or a tablespoon of CocoZen 45-60 minutes before a run
  • Pair with fruit or a quick source of carbohydrate
  • Supplement with caffeine and creatine to further enhance performance

Energy Pods and CocoZen are an excellent pre-race fuel. The combination of protein, fats, fiber, minerals, and vitamins provides a steady release of nutritious energy without causing spikes in blood sugar levels, which is ideal for facilitating energy burning. 

To further enhance and optimize performance at an ultramarathon, combine Energy Pods or CocoZen with a rapidly digesting source of carbohydrates such as toast, English muffin, or banana and a caffeinated beverage with creatine. This combination will provide a facilitated burn of energy and conservation of glucose while replenishing essential nutrients needed to maintain an optimal endurance performance. 


  • Use less than 0.5oz of Energy Pods or CocoZen for runs longer than an hour
  • Pair with electrolyte drinks that contain sugar, sodium, magnesium, and potassium
  • Supplement the electrolyte drink with branched-chain amino acids in the drink for continuous muscle repair and to further optimize performance

Electrolytes and hydration during the event are essential depending on the duration of the event. For longer ultramarathons or runs longer than an hour, 0.5oz of Energy Pod or CocoZen can provide a nice mid-run boost alongside an electrolyte drink that contains sugar, salt, magnesium, and magnesium.

If the goal is to perform at peak levels, drinking electrolyte drinks with branched-chain amino acids(BCAAs) would further provide the building blocks required for your body to repair itself as it undergoes wear and tear during the run.

Post Run

  • Consume half an Energy Pod or tablespoon of CocoZen within 45 minutes after the run
  • Pair with a fruit such as a banana
  • Maximize muscle recovery by consuming a high-quality protein shake

After the run, your muscles need to replenish essential nutrients while needing adequate protein for repairing the muscles. CocoZen and Energy Pods can help provide these minerals, vitamins, and proteins that can aid in this process. Adding in a fruit such as an apple, orange, or banana can further help with nutrient replenishment by providing sugars which help replenish the body's glycogen levels. If the race was longer than an hour or lasted several hours, drinking a high-quality protein shake within 30 minutes of the race can provide even more building blocks required by your body to repair itself after the extensive wear and tear. 

For Daily Use

1. Healthy Snacking:

Energy Pods and CocoZen can be used as a nutritious and healthy snack for a casual run day or as a tasty way to get essential nutrients while leading an active lifestyle.

2. Portion Control:

The pre-measured servings of Energy Pods help manage portion sizes while the jar form of CocoZen allows easy portion control by using a tablespoon of nutritious and tasty goodness for spreading or part of a snack recipe.

3. Healthy Dessert

CocoZen and Energy Pods are an excellent substitute for traditional dessert foods such as chocolate bars since both products taste better than a chocolate bar while offering a more comprehensive nutrition profile than high-end nutrition bars. 


Energy Pods and CocoZen from KG Food Company are not just snacks; they're tools for runners to optimize their performance and recovery while serving as a nutritious and tasty daily driver. By incorporating these products into your running lifestyle, you can ensure that your body gets the right balance of nutrients your body needs to perform at its best. Whether you're training for a marathon, running for fitness, or looking for a healthy daily snack to fuel your active lifestyle, these products can be your go-to source for energy and recovery. 


How do Energy Pods and CocoZen fit into a runner's diet? 

Energy Pods and CocoZen are designed to provide balanced nutrition for runners. They offer a mix of proteins, healthy fats, and fibers, making them ideal for pre-run energy, mid-run boosts, and post-run recovery. Their convenient packaging and portion control also make them suitable for daily snacking and as a healthier dessert alternative.

Can Energy Pods and CocoZen be used for long-distance running? 

Absolutely. For long runs or marathons, consuming a small amount (like half an Energy Pod or a tablespoon of CocoZen) can provide sustained energy. They work well when paired with electrolyte drinks for hydration and branched-chain amino acids for muscle repair.

Are these products suitable for pre-race nutrition? 

Yes, they are excellent for pre-race nutrition. Consuming them 45-60 minutes before a race, along with a source of carbohydrates and a caffeinated beverage, can help optimize performance by providing steady energy and essential nutrients.

How can I use these products for post-run recovery? 

Post-run, they help replenish nutrients and aid muscle recovery. Pairing half an Energy Pod or a tablespoon of CocoZen with fruit and a high-quality protein shake can effectively support muscle repair and glycogen replenishment.

Are Energy Pods and CocoZen suitable for daily use, not just running? Yes, they are great for daily use. Their nutrient profile makes them a healthy snack option for an active lifestyle. They also serve as a nutritious alternative to traditional desserts.

How do these products help with portion control? 

Energy Pods come in pre-measured servings, aiding in portion control. CocoZen, in its jar form, allows for easy measurement (such as using a tablespoon), helping maintain control over nutrient intake.

Can I use Energy Pods and CocoZen as a dessert substitute? 

Definitely. They are healthier and more nutritious than traditional chocolate bars or high-end nutrition bars, making them an excellent dessert substitute that doesn't compromise on taste.

Is it necessary to pair these products with other foods? 

While they can be consumed alone, pairing them with fruits, electrolyte drinks, or protein shakes can enhance their nutritional benefits, especially for runners who need extra energy and muscle recovery support.

How should I store Energy Pods and CocoZen? 

Both products are shelf-stable and do not require refrigeration, making them convenient for on-the-go consumption and easy storage.

Are there any specific dietary considerations to keep in mind when using these products? 

While they are designed to be healthy and suitable for most diets, it's always good to consider individual dietary needs and preferences. They are gluten-free and vegetarian-friendly but do contain allergens like tree nuts(almonds), milk, and soy. It's important to note that Energy Pods and CocoZen use whey protein isolate which is less than 1% lactose and about 90% protein while soy lecithin used in our product contains a trace amount of soy. However, we recommend consulting with a qualified professional if you have a history of allergy to any potential allergens in our products.