For Rory Warnock, trail running isn’t just about distance—it’s a way to find clarity, push limits and test what the human body is capable of when it’s prepared properly. As a breathwork and performance coach who’s raced over 15 ultramarathons across Australia, Kyrgyzstan, Chile and the US, he knows firsthand that the line between a strong race and a broken one often comes down to one thing: fuelling.

“Not all races have gone to plan,” Rory admits. “Looking back, the ones that didn’t go as I’d hoped are the ones where I didn’t fuel correctly.”

It’s a mistake many endurance athletes make—underestimating how quickly your body burns through carbohydrates and how hard it is to recover once you’ve run into the red. “I’ve found that my training is completely different when I’m fuelled and when I’m not,” says Rory. “On a few occasions, I’ve learnt the hard way what happens when I’m under-fuelled.”

Now, fuelling is non-negotiable. And thanks to a new upgrade from PURE Sports Nutrition, it’s a lot easier to get right.

The new 30g Energy Gel that changes the fuelling game

PURE’s newly upgraded Fluid Energy Gels now deliver 30 grams of carbohydrates per sachet—up from the previous 24–26g. That small tweak makes a big difference for runners who want to simplify their fuelling plan without compromising performance.

“Endurance science is clear,” says Marewa Sutherland, sports nutritionist and co-founder of PURE Sports Nutrition. “Athletes perform best when they’re consuming upwards of 30–60 grams of carbohydrate per hour during sustained exercise. The new gels make hitting those targets simple; two gels per hour provides 60 grams.”

For long-distance runners, cyclists and triathletes, that means fewer sachets to carry, less gut disruption, and a fuelling strategy that works with the body rather than against it. Less faffing. More focus.

What Rory uses, and why

“For many years, I’ve found freedom and clarity in solitude through trail running and long-distance endurance events,” Rory says. But it only works when the engine is fuelled. He starts every run with carbs already in the system and uses PURE Fluid Energy Gels regularly throughout to keep things topped up.

“As soon as I got my head around how the body uses carbs to create energy, I made sure fuelling was a priority before, during and after a training session,” he says. “PURE Sports Nutrition’s Fluid Energy Gels are a game-changer when it comes to effective fuelling solutions. Not only do they tick all the right nutritional boxes to help support performance, they taste great and can be easily consumed on-the-go.”

Unlike many thicker or overly sweet gels on the market, these are liquid in texture, making them easier to swallow—no water required. They’re absorbed fast, sit comfortably even during high-output sessions, and they don’t leave that artificial aftertaste.

What makes 30g the magic number

There’s a reason top coaches, sports scientists and pro athletes talk about fuelling per hour—not per run. Your body can only absorb so much carbohydrate at a time. Research supports 30–60g of carbohydrate per hour as the sweet spot for sustained endurance performance, with some elite athletes pushing to 90g or more in races. Rory’s own approach is aligned with the evidence: start early, fuel consistently, and don’t wait until you feel the crash.

The new 30g formula means you can now hit optimal fuelling numbers with fewer gels—two per hour and you’re covered. No complicated calculations. No carrying a dozen sticky sachets in your shorts.

Performance starts with preparation

Rory’s system is about more than carbs. As a coach, he works with individuals and teams to regulate stress, improve mental resilience and optimise the nervous system. But nutrition remains a core pillar of his physical preparation.

“If I don’t fuel properly,” he says, “my performance drops, my focus goes, and my body breaks down faster. Fuelling right lets me run further, recover quicker and enjoy the session, even when it’s tough.”

PURE’s 30g Fluid Energy Gels are now part of his kit—because they’re simple, proven, and they work when it counts.