How much fuel do you actually need?
Endurance carb needs scale with effort and duration. Here is a starting-point guide based on our formula: 27 g of carbs per packet.
- 27 gcarbs per packet
- 2–3packets per hour
- 75–90 gcarbs per hour at high intensity
Build your carry plan
Most athletes take 2 packets per hour during moderate efforts, and up to 3 per hour during heavier sweating or more extreme endurance events. Pick your effort, then how long you are out.
1How hard are you going?
2How long are you out?
Ultras are their own thing. Billy’s jumbo pack for ultra distance is in development. Until then, build your plan in training: most athletes take 2 packets per hour during moderate efforts and up to 3 during heavier sweating or more extreme efforts, always with water.
Get Salty- 216 gcarbs
- 2,240 mgsodium
- 720 mgpotassium
The math is packets per hour × hours, with 27 g carbs, 280 mg sodium and 90 mg potassium in every packet. Always take it with water. Start with what works for your gut and adjust from there, and try your plan in training before race day.
- Short or easy sessions8-pack
- Standard training blocks or a half marathon8-pack or 16-pack
- Full marathon or long training blocks16-pack or 24-pack
- Ultra distanceJumbo pack (in development)
Where the numbers come from
That sports science has some pretty clear numbers. You want around 60 to 90 grams of carbohydrates per hour, 800 to 1000 milligrams of sodium, and 150 to 300 milligrams of potassium.
Those are the targets for intense exercise, where Billy takes a packet every 20 minutes. For easier efforts, start lower with the planner above.
- 2 packets54 g carbs, 560 mg sodium, 180 mg potassium
- 3 packets81 g carbs, 840 mg sodium, 270 mg potassium
“It didn't sit heavy like most gels would. It was easy to take down and not overwhelming with sweetness. Perfect for long runs.”
Fueling questions
Does Salty Syrup need water?
Yes. Always take Salty Syrup with water.
How many packets should I carry for a marathon?
At 2–3 packets per hour, a typical marathon (4–5 hours for most runners) means roughly 8–15 packets. The 16-pack covers most runners with some to spare.
How much caffeine is too much if I stack caffeinated packets?
Each caffeinated packet has about 50 mg of caffeine. If you're taking 2–3 packets an hour of the caffeinated version, that adds up fast (100–150 mg per hour), so most athletes mix caffeinated and non-caffeinated packets rather than stacking all-caffeinated.
Can I mix caffeinated and non-caffeinated Salty Syrup?
Yes. Because the caffeinated version contains about 50 mg of caffeine per packet, athletes can use a combination of caffeinated and non-caffeinated packets rather than making every serving caffeinated.
Can I use it outside of racing, for regular training?
Yes. Many athletes use it for any long or hot-weather training session where sweat loss and energy demands are high, not just race day.
Can I take Salty Syrup before exercise?
Salty Syrup's usage protocol is built around taking it during endurance activity: about 2 servings per hour for moderate efforts and up to 3 for heavier or more extreme efforts.