Using Roam

Want some ideas for how to use Roam? Or have some questions about our ingredients? The sections below may satisfy your curiosities.

How do I use Roam Energy Nut Butter?

It's up to you! Roam can be consumed alone, or with other foods. Use it for sports activities, when you're on the go, or as a healthy substitute when you have afternoon sugar cravings. 

Some ideas

  • Outdoor adventures: adventure racing, hiking, camping, climbing, surfing, mountain biking, mountaineering, trail running, skiing and snowboarding.
  • Urban adventures: running, cycling, swimming, team sports (great for post-match), before or after a gym session.
  • On-the-go: Roam is great on its own or with fruit, crackers, porridge or cereal.
  • Downtime: as a healthy snack between meals, with coffee or tea.

For endurance roamers

Before 45-60 min before exercise
During One every 45-60 min, or as desired*
After Within 60 min of exercise

* based on recommendations of 100-250 Cal of energy intake per hour during prolonged exercise

For regular roamers

Consume as needed.

What happens when you consume foods with low carbohydrate content during prolonged exercise?

Sports nutrition guidelines have moved away from giving universal and one-sided nutrition advice regarding macronutrient intake for optimal performance. Rather, a more individualised and periodised approach is promoted, guided by the level of athlete, type of sports, training and racing intensity that is undertaken.

In terms of carbohydrate intake during exercise, science tells us:

  1. for exercise that requires higher intensity workloads, high carbohydrate availability is recommended to support workout quality and promote recovery;
  2. for exercise that is completed at low-to-moderate intensity it might not be necessary to support exercise with high carbohydrate intake;
  3. there is a growing body of evidence suggesting that intentionally undertaking prolonged training sessions with low carbohydrate availability can lead to favourable muscle adaptations.
During endurance-type exercise our bodies are using a mix of fat and carbohydrate based fuels. How much of each energy source that is being burnt at a given exercise intensity is determined by multiple factors, some of which are individual. Exercise intensity is the main “switch” that shifts the mix of carbohydrate and fat burning. High intensity efforts are almost primarily fuelled by carbohydrate-based fuels, mainly coming from the breakdown of muscle glycogen, and immediate consumption of carb-based supplements (such as energy gels). At lower exercise intensities, more calories are provided from fat-based stores (such as muscle triglycerides and plasma free fatty acids). Our body’s fat stores are practically unlimited compared to glycogen (carbohydrate) stores. For that reason, some athletes choose to maximise their body’s ability to use fat as a fuel during exercise by modifying their diet or energy intake during training.
There are multiple scenarios when low-carbohydrate intake could be beneficial and/or practical:
  • During prolonged exercise at low-to-moderate intensity physical efforts, without a need to engage in high-intensity exercise.
  • When your endurance mission is long and it’s important to consume a range of foods (and avoid taste fatigue).
  • For people that are more sensitive to sugar intake during exercise and experience unpleasant symptoms, such as gastrointestinal upset.
  • As part of a specific diet, such as low-carbohydrate high-fat (LCHF) or a ketogenic diet.
Why eat low-carb foods if I’m using it for sports? What benefits could Roam give to me, during training or otherwise?

Energy during exercise is provided from carbohydrate (mostly muscle glycogen) and fat. Exercise sessions completed at higher exercise intensity is primarily fuelled by oxidation of carbohydrates (muscle and liver glycogen). However, during light to moderate intensity exercise, energy contribution from fat is much higher. Carbohydrate load, therefore, could be reduced during prolonged but lighter intensity training days. In addition, completing selected training sessions with reduced carbohydrate consumption or availability (i.e. low muscle glycogen) has shown to promote adaptations to training. This is a scenario where Roam Energy Nut Butter fits well.

By consuming Roam and other low carbohydrate foods before and/or during exercise can achieve several things:

  • Prevent insulin and glucose spikes. These can cause a subsequent dip in energy levels, which is not ideal before a training session.
  • Promote natural fat-burning capacity. It is known that fasted training (combined with reduced muscle glycogen stores) can boost body’s natural ability to burn more fat during exercise.
  • “Spare” muscle glycogen. Consuming high-carb foods just before and during exercise can over-stimulate carbohydrate metabolism, and tap into muscle glycogen stores early. Many endurance athletes look to maintain reserves as long as possible. Consuming low carbohydrate foods will allow your body to rely more on fat-based fuels, saving glycogen for later segments of your session.
Some athletes consume low carbohydrate foods during long sessions at low-intensity as part of a LCHF or ketogenic diet, to promote muscle retooling and enhance fat utilisation. It is known that chronic exposure to low-carbohydrate high-fat diets can boost athlete’s fat burning capacity even four-fold.
Can I use Roam Energy Nut Butters for racing?

Yes, there are plenty scenarios to use Roam during sporting events. Roam works best for longer duration events completed at a lower exercise intensity. Think about long ultra trail races or rides, multi-day adventure races, 24-hr rogaine events or similar endurance challenges. Energy intake during those sort of events has to come from variety of sources, mixing fluids with solid food. However, for shorter and more intense races (events lasting up to 2-3 hours), you may prefer a fuel that’s higher in carbohydrates to support high energy demands.

Is Roam suitable if I’m following a low-carb high-fat (LCHF) or ketogenic diet?

Our product is suitable for people that follow low-carb high-fat (LCHF) or ketogenic diet because of the low carbohydrate content in each packet (<5 grams of carbohydrate).

The defining feature of the ketogenic diet is a consumption of less than 50-grams of carbohydrate per day, which constitutes less than 5% of total energy intake from carbohydrates. This leads to increased ketone (by-product of fat oxidation) production in your body. LCHF diet has more relaxed carbohydrate intake restrictions (usually less than 2.5 grams of carbohydrate per kg of body mass per day), however, both diets are sustained through controlled reduction of carbohydrate content in your diet. As little as 5 days of restricted carbohydrate intake is sufficient to re-tool muscles towards enhancement of fat oxidation during exercise. Longer periods of exposure to LCHF and ketogenic diets are advised for optimal adaptation.

One of the bigger challenges of exercising while following ketogenic or LCHF diet is to maintain a consistent diet over prolonged periods of time. Healthy and low sugar snacks between main meals, while exercising or post exercise, forms a crucial part of sustaining a carbohydrate restricted diet.


Is this product vegan? Gluten free?

Yes, our Energy Nut Butter ingredients are vegan and gluten free, however, it is made in a facility that also handles dairy, egg, fish, crustacea, gluten, peanuts, sesame, sulphites and tree nuts. 

Why sweet almond oil?

We use extra virgin sweet almond oil for its light flavour, and it’s healthy properties. Sweet almond oil undergoes cold extraction which preserves the natural goodness of the almonds. It is high in monounsaturated (healthy) fat and is a good source of Vitamin E and Vitamin D.

What is sunflower lecithin?

Sunflower lecithin is a well-known health food, that is also an emulsifier. Sunflower lecithin is made by dehydrating a sunflower and separating it into three parts: oil, gum and solids. The lecithin comes from the gum. It is processed using a cold press system, similar to how olive oil is made.

Lecithin is essential to our bodies. Some people take sunflower lecithin as a supplement (you can find it in your local pharmacy). An alternative is soy lecithin, however it is often processed with chemicals. More people are also allergic to soy.

We use sunflower lecithin to help keep our Energy Nut Butter a great consistency. However, we do recommend that you knead the packet before opening, to make sure everything is mixed in nicely!

Where are your almonds from? Are they raw?

We use Australian almonds.  We dry-roast them (that is, without using any oil) to bring out their wonderful flavour.

Is there caffeine in the espresso energy nut butter?

No, there is no caffeine in the Espresso Energy Nut Butter. Why? For caffeine to have a positive effect on exercise, you need a dose of about 3mg per kilogram of body mass. At rest, a dose of 80mg will have a mildly positive effect on cognitive function for most people. We decided to omit the caffeine because:

  • Commonly used caffeine sources (guarana and green tea extract) are bitter, and an ideal amount negatively affects the flavour profile of the Energy Nut Butter
  • Even if we reduced the caffeine content, it would not provide the effects that you would reasonably expect from a product containing caffeine.

Shipping and Returns

Please see our Shipping page and Returns page for more information.


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