Nutrition Guides - HIGH5

Advanced Nutrition Guides

We developed the HIGH5 Advanced Nutrition Guides so you can use sports nutrition correctly and perform at your best. They are sports specific and cover every major event distance. We recommend that you read the background information below.

View by sport: Running | Road Cycling | Triathlon | Mountain Biking

26% further
(at the same speed)

5 min 45 sec faster
in a 40 mile time trial

15% More Power

if you don’t race
faster or further
we will give you
your money back*

HIGH5 Advanced Nutrition Guides have been designed to help you race faster and to finish a challenge feeling strong and with a smile on your face. We work exceptionally hard to ensure that you can perform at your best. HIGH5 nutrition undergoes rigorous testing in both the lab and with athletes in the real world. It won’t let you down when it matters most.

To benefit from our advanced products, you must use them correctly. Applying the latest scientific knowledge and feedback from thousands of athletes, we have developed step-by-step nutrition guides for each sport, race distance, race day weather and athlete body-weight. The guides are practical, easy to follow and guarantee the optimum intake of carbohydrate and caffeine. If you follow these guides you can ride substantially faster and further.

Numerous tests by independent sports scientists have shown that, compared to other brands of nutrition, simply switching to the HIGH5 Advanced Nutrition Guides on-the-day of an event enabled test subjects to ride (on average):

  • 26% further (at the same speed)
  • 5min 45 seconds faster in a 40 mile time trial
  • with 15% more power


HIGH5 Running Nutrition Guides have been designed to help you run faster and to finish a challenge, like a marathon, feeling strong and with a smile on your face. We work exceptionally hard to ensure that you can perform at your best.

Half Marathon Marathon Nutrition for Training How to Carbo Load

Sports Drinks with 2:1 Fructose and Caffeine

EnergySource is an advanced range of sports drinks that contain a revolutionary carbohydrate formulation known as 2:1 fructose. Research suggests that you should consume a maximum of 60g carbohydrate per hour from traditional sports drinks.

The recommended intake for new generation Energy Source with 2:1 fructose can be substantially higher, at up to 90 gram per hour. The ingredients in EnergySource help sustain performance during tough endurance events and help maintain hydration by enhancing the absorption of water.

Find out more

Road Cycling

Pedal power only takes a ‘roadie’ so far during these spectacular – and spectacularly tough – events. A super-fast fuel injection can supply the carbohydrate boost you need to top up your energy and power you through those moments you’re in danger of feeling flat and tired.

Check out our guides to remaining hydrated, rather than deflated.

Sportive Road Racing 10/25 mile TT, Criterium 50/100 mile TT Multi Day Events

Nutrition for training

Your body’s a finely tuned engine and it needs the right fuel to keep ticking over. With a good training regime and the right nutrients – taken on board at the right time – you can motor along in top gear for miles.

Check out our top tips to staying in tip-top shape.


The ultimate test of endurance calls for optimum levels of energy. Whether you’re an elite athlete or an enthusiastic amateur, this multiple-stage competition is gruelling – but nothing matches the sense of achievement as you cross the line.

HIGH5 gels, drinks and bars are the carbohydrate-packed products that provide the perfect fuel boost to take your further, faster.

Sprint Triathlon Olympic Triathlon Middle Distance (70.3) Iron Distance (Ironman)

Watch our animated guides


Mountain biking combines speed, style and substance. Keeping your head – and your technique – while tackling tough terrain takes focus and fitness.

Downhill Cross Country Enduro Solo Enduro Team Enduro Multi Days