How To use SPEED DUST
What is Speed Dust?
Speed Dust is a high-carbohydrate, electrolyte blend designed to fuel sustained performance during endurance and high-intensity training.
It’s a powdered formula that mixes easily with water and is consumed before and/or during exercise to help maintain energy output and protect glycogen stores.
Each serving contains 75g (3 scoops) mixed in 500ml of water.
Unlike traditional gel-heavy fuelling strategies, Speed Dust is designed for consistent intake, real-world palatability, and performance reliability when the effort gets hard.
See how to use below ⬇️
Quick Questions
Can I use Speed Dust instead of gels?
Yes. Speed Dust is designed as a drink-based alternative to gels, allowing you to consume carbohydrates steadily without relying on multiple gel packets.
Top Tip: If you don’t like carrying too much water try using a 250ml soft flask instead of a 500ml. Start with 1.5 scoops and work up to 3+ scoops per bottle. They fit nicely in most phone pockets or run belts.
Can I stack servings?
Yes. For longer sessions or races, you can prepare multiple bottles or increase total intake to match your fuelling needs. Aim for consistent sipping rather than large single doses. Aim to take on one serving (3 scoops in 500ml) per hour on long efforts.
What if I’m new to fuelling?
Start simple. Use one serving before longer sessions and practise sipping during training. Your gut adapts with consistency.
Does this replace electrolytes?
Speed Dust contains isotonic levels of sodium to support performance. It’s your hydration and fuel all in one.
Can I mix it stronger or weaker?
Yes. You can adjust concentration depending on session duration and intensity. For higher carb intake, increase powder slightly. For lighter sessions, dilute as needed.
See common uses below ⬇️
Altar
SPEED DUST.
So What Can I Use It For?
See exactly how you can get the best from Speed DUST for running, HYROX, competing, cycling, field & court sports, and trekking & mountaineering.
Running
Midweek Speed & High-Intensity Sessions
For tempo runs, intervals, and harder midweek efforts, glycogen availability matters.
How to use Speed Dust:
- Mix 1 serving (3 scoops) in 500ml of water
- Sip steadily over 45–60 minutes before your session
This helps ensure you start the session with glycogen topped up and ready to hit pace targets.
🏃♂️ Long Runs
Long runs place sustained demand on carbohydrate stores.
Before your run:
- Use 1 serving as above (sip over 45–60 minutes pre-run)
During your run:
- Take 1 serving with you for every hour you expect to be running
- Sip consistently rather than in large doses
The goal is steady carbohydrate intake to delay fatigue and protect performance deep into the session.
🏁 Race Day (10K, Half Marathon & Marathon)
Race fuelling starts the day before.
The Day Before
Aim for approximately 10g of carbohydrate per kg of body weight across the day.
Speed Dust can help you reach this target:
- Stagger servings between carb-heavy meals
- Use it to top up without feeling overly full
Race Morning
- 1 serving after your carbohydrate-focused breakfast
During the Race
- Bring 1 serving for every hour you expect the race to take
- Sip consistently to maintain energy output
Whether it’s a 10K, half marathon or marathon, the principle remains the same: start topped up, then fuel consistently.
Hybrid / HYROX
Hybrid competition isn’t pure endurance — it’s repeated high-intensity efforts under fatigue.
Sled pushes, lunges, rowing, running — all of it relies heavily on glycogen.
Fuel properly, and you maintain output.
Underfuel, and performance drops quickly.
🔥 Midweek High-Intensity Sessions
For interval-based conditioning, mixed modality sessions, and race-pace simulations:
How to use Speed Dust:
- Mix 1 serving (3 scoops) in 500ml of water
- Sip steadily over 45–60 minutes before your session
Starting topped up ensures you can sustain repeated efforts without early drop-off.
🏋️ Longer Hybrid Sessions
For longer simulations or combined run + station sessions:
Before:
- 1 serving pre-session (sip over 45–60 minutes)
During:
- Bring 1 serving for every hour you expect to be training
- Sip steadily between stations or blocks
Hybrid isn’t about one big effort — it’s about maintaining intensity across multiple efforts.
Competition Day
The Day Before
Aim for approximately 10g of carbohydrate per kg of body weight across the day.
Speed Dust can support this:
- Stagger servings between carb-heavy meals
- Use it to help reach your carb target without feeling overly full
Competition Morning
- 1 serving after your carbohydrate-based breakfast
During Competition
For longer-format events, small sips pre-start or between efforts (where permitted) can help maintain output.
The principle is simple:
Start topped up. Maintain glycogen. Sustain performance.
Cycling / Triathlon
Endurance on the bike — and across swim, bike, run — is driven by carbohydrate availability.
Long durations, sustained power output, and race intensity all rely heavily on glycogen.
Fuel consistently, and power holds.
Underfuel, and performance fades.
🚴 Midweek Intervals & High-Intensity Sessions
For structured bike sessions, turbo intervals, or brick workouts:
How to use Speed Dust:
- Mix 1 serving (3 scoops) in 500ml of water
- Sip steadily over 45–60 minutes before your session
Starting fuelled allows you to maintain higher wattage and quality output across repeated efforts.
🚴♂️ Long Rides & Brick Sessions
Long rides place continuous demand on carbohydrate stores.
Before:
- 1 serving pre-session (sip over 45–60 minutes)
During:
- Take 1 serving for every hour you expect to be training or racing
- Use bottle-based fuelling to sip consistently rather than relying on multiple gels
The bike is one of the easiest environments to fuel properly — use it to your advantage.
🏁 Race Day (Sprint, Olympic, 70.3 & Ironman)
The Day Before
Aim for approximately 10g of carbohydrate per kg of body weight across the day.
Speed Dust can help:
- Stagger servings between carbohydrate-heavy meals
- Top up intake without excess fullness
Race Morning
- 1 serving after your carbohydrate-based breakfast
During the Race
- Plan 1 serving per hour of expected race duration
- For longer events, bottle-based fuelling on the bike sets up a stronger run
In triathlon especially, the bike leg is your fuelling opportunity — use it to maintain output into the run.
Field & Court Sports
(Tennis, Padel, GAA, Soccer, Hockey)
Court and field sports aren’t steady endurance — they’re repeated sprints, direction changes, accelerations and sustained concentration.
Those repeated high-intensity efforts are heavily glycogen-dependent.
Start underfuelled, and power output, speed, and decision-making decline quickly.
Training & Match Preparation
For hard sessions, league matches, or tournament play:
How to use Speed Dust:
- Mix 1 serving (3 scoops) in 500ml of water
- Sip steadily over 45–60 minutes before the game.
Starting properly fuelled supports repeated sprint ability and sustained focus.
Longer Matches & Tournament Days
Tournament formats and multi-match days place cumulative demand on glycogen stores.
Before first match:
- 1 serving pre-play (sip over 45–60 minutes prior to starting)
Between matches or Halftime:
- Continue sipping as needed
- Consider 1 serving per hour of total expected play time
Consistent intake helps maintain intensity deep into long matches.
Match/Competition Day
The Day Before
Aim for approximately 10g of carbohydrate per kg of body weight across the day.
Use Speed Dust to:
- Top up intake between carbohydrate-heavy meals
- Hit carb targets without feeling overly full
Match Day Morning
- 1 serving after your carbohydrate-based breakfast
During Play
- Small sips during changeovers, halftime or breaks (where possible)
- Aim for steady intake rather than large single doses
The goal is simple:
Maintain glycogen to sustain speed, power, and focus.
Trekking & Mountaineering
(Camino de Santiago, Everest Base Camp, UK & Irish Hill Walking)
Long days on your feet require consistent energy.
Hours of walking, elevation gain and loaded packs steadily drain glycogen stores.
Whether you’re walking the Camino, trekking to Everest Base Camp, or hill walking across Ireland and the UK, fuelling properly helps prevent energy crashes and heavy-leg fatigue.
Long Hill Walks
Before:
1 serving (3 scoops in 500ml) sipped over 45–60 minutes before setting off.
During:
Bring 1 serving for every hour you expect to be walking. Sip steadily rather than waiting until you feel drained.
Multi-Day Treks
Morning:
1 serving after breakfast.
During:
1 serving per hour of active trekking.
On long stages or at altitude, drink-based carbohydrates make it easier to fuel when solid food feels heavy or unappealing.
Before a Big Stage
Aim for ~10g of carbohydrate per kg of body weight the day before long summit days.
Use Speed Dust between carb-heavy meals to help reach your target comfortably.
Start topped up.Fuel consistently.Keep moving.