Skratch Labs

Skratch Labs 💧Hydration ⚡️Energy 🍙 Recovery
🧠We solve sports nutrition problems
🌯Skratch Cafe 📍Boulder, CO Ever.
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We help humans who work hard by making functional food products that include what the body needs to perform. Every ingredient has a function and we don't use anything artificial.

09/08/2026

Tell us your job at Skratch without telling us your job at Skratch.

09/03/2026

5 mistake we often see runners make ⬇️

1️⃣ Under-fueling → bonking hard 🪫

Many runners simply don’t eat enough to match their training demand, especially carbohydrates.

For longer runs (~90+ minutes), aim for:
👉 30–60g of carbs per hour
👉 Up to 90g/hr for higher intensity or very long efforts

Start fueling early and keep intake steady so glycogen stays available throughout your run.

2️⃣ Over-fueling → the gut bomb 💣

A common mistake Skratch calls out is overloading the gut with too many gels, chews, or sugary drinks at once.

When concentration in the gut gets too high, fluid can’t move efficiently into the bloodstream — which can trigger GI distress.

Try this instead:
👉 Small bites + frequent sips
👉 Spread intake evenly rather than taking large doses at once

This keeps osmolarity manageable and supports absorption.

3️⃣ Waiting too long to hydrate 💧

Hydration isn’t something you can “catch up” on late.

Try this instead:
👉 Start sipping early
👉 Aim for roughly 16–24 oz per hour depending on heat and sweat rate

Consistency works better than large, infrequent chugs.

4️⃣ Skipping recovery nutrition 🔄

Skratch emphasizes that recovery timing matters.

Within 30–60 minutes post-run, aim for:
👉 About a 4:1 ratio of carbs to protein
👉 60-90g carbohydrate post workout 1-1.2 g/kg BW 👉 Consume 20-40g protein (0.25gm/kg)

This supports glycogen replenishment and muscle repair when your body is most primed to absorb nutrients.

5️⃣ Only relying on one type of fuel 🥤🍌

Try a combination approach:
👉 Frequent sips of fluids
👉 Small bites of real food or quick carbs

Mixing liquid + solid fueling helps maintain steady energy and improves gut tolerance over time.

08/28/2026

How do you fuel for 10 hours of racing? ⛰️

For a 100K through the Alps, Adam Peterman is aiming for roughly 90 grams of carbs per hour.

His plan: start with enough fuel to get him through the first 55K, then restock with his crew on sport drink mix, energy chews, the prototype gel 👀, and a flask of chocolate recovery mix for a mid-race reset.

And if the carbs stop sounding good? Don’t force it. Take a break, focus on fluids, set a timer, and start fueling again.

Adam is putting the plan to the test today. 👀

08/26/2026

Adam Peterman’s fuel plan for trail running’s biggest 100K of the year. ⛰️🏃

For a 100K that’ll take him around 10 hours, Adam is aiming for roughly 90 grams of carbs per hour.

He plans to start with about 550 grams of carbs for the first 55K, then restock at the first aid station with more Sport Drink Mix, Skratch Gel, Energy Chews, and a flask of Chocolate Recovery Mix for a little fuel reset.

Adam’s tip for when carbs are struggling to go down: don’t force it. Take a break, focus on fluids, set a 30-minute timer, and when it goes off, start fueling again. Listen to your body and keep moving forward.

What’s your go-to fuel for long trail days? 👇

08/25/2026

Adam Peterman is set to race trail running’s biggest 100K in Chamonix, France. ⛰️🏃

So, how does he prepare for a race like this?

Adam walks us through how he’s prepared for the terrain, his go-to pre-race breakfast, and, most importantly, his go-to café order. ☕️🥐

Racing in Chamonix this week? Drop a comment below! 👇

08/19/2026

What we measure in the lab doesn’t always reflect what happens in the field, especially under the heat and intensity of the Tour de France Femmes.

With riders losing large amounts of fluid and sodium at high sweat rates, Dr. Allen Lim adjusted their bottles to help maintain plasma volume, blood flow, oxygen delivery, and the body’s ability to remove heat.

For some riders, that meant start bottles with 80 grams of carbohydrate and 3,500 milligrams of sodium per liter, based on their individual needs and what we were observing throughout the race.

The biggest takeaway? As sweat volume increases, total sodium losses may look very different from what standard lab testing predicts.

Test, learn, adjust. 🔁

08/10/2026

What did sport science teach us at 🧑‍🔬

It’s a difficult question to answer. At the Tour de France Femmes, there is no control group and no identical version of the race where the same athletes compete without the testing, data, and adjustments.

What we do know is that we learned a lot.

Throughout the Tour, Dr. Allen Lim and the team gathered information that challenged and expanded what we understand about hydration, dehydration, fueling, and performance, regardless of the final race results.

Knowledge is an investment, just like training. Its impact may not always be visible immediately, but it compounds over time. Eventually, what we learn here can change what everyone at this race does in the future.

The Tour may be over, but the learning continues. Back to the lab. 🥼🔬

08/09/2026

Take a seat at the dinner table with for the last dinner before the final stage of 🍽️

Here’s what Alison is eating to recover, refuel, and get ready for one more day of racing.

At a stage race, dinner isn’t just about recovering from the day you finished. It’s about fueling for the one coming next. Eat, recover, repeat. 🔁

What are you grabbing first from Alison’s plate? 👇

08/08/2026

What does it take to fuel for a stage finishing on Mont Ventoux? 🍚🏔️

Heidi Franz takes us through a full day of eating around Stage 7, from pre-race rice, eggs, pineapple, and maple syrup to post-race Japanese curry, rehydration, pasta, bread, and plenty of butter, of course.

The key to a stage race is to eat, eat, eat. Carbs, carbs, carbs. You are not just fueling for today. You are fueling for tomorrow, and the next day, and the day after that. The work starts immediately to recover, replenish, and prepare for tomorrow’s breakaway.

What would be the first thing on your post-race plate? 👇

08/06/2026

Inside Stage 5 of the Tour de France Femmes with .mlr03 🚴‍♀️

From breakfast to the finish, Solène takes us behind the scenes of a full day at the Tour.

What part of race day do you want to see more of?

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Boulder, CO
80301

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(800) 735-8904

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