Fueling Plan Calculator
Enter your details to generate a personalized nutrition plan.
Error:
1. Your Information
2. Your Fueling Plan
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Daily Totals
Protein
Carbs
Fat
Calories
Daily Hydration Baseline
Timing & Distribution
Pre-Fuel (-2h to -1h)
During Fuel (Per Hour)
Post-Fuel (0-1h After)
Rest of Day
Carb-Loading Pointers
- Reduce fiber and high-fat foods to minimize GI distress.
- Focus on easily digestible carbohydrates like white rice, pasta, potatoes, and sports drinks.
- This is a plan for the day *before* your event, not the morning of.
- Stay well-hydrated throughout the day.
Key Pointers
- Prioritize your pre-session fuel; it's foundational for performance.
- Stay ahead of hydration and electrolytes, especially on longer sessions.
- Initiate recovery with post-session nutrition as soon as possible.
- Distribute your remaining protein, carbs, and fats evenly throughout the rest of the day.
During-Session Notes
- Fluid: Aim for 0.5–1.0 L/h. Adjust based on sweat rate and environmental conditions.
- Sodium: Target 300–600 mg/L of fluid. Increase to 700–1,000 mg/L in hot conditions or if you're a heavy/salty sweater.
100% Science Backed
This calculator is built upon a foundation of peer-reviewed sports science research. Key references are listed below.
Fueling Plan Calculator
Enter your details to generate a personalized nutrition plan.
Error:
1. Your Information
2. Your Fueling Plan
Copied to clipboard!
Daily Totals
Protein
Carbs
Fat
Calories
Daily Hydration Baseline
Timing & Distribution
Pre-Fuel (-2h to -1h)
During Fuel (Per Hour)
Post-Fuel (0-1h After)
Rest of Day
Carb-Loading Pointers
- Reduce fiber and high-fat foods to minimize GI distress.
- Focus on easily digestible carbohydrates like white rice, pasta, potatoes, and sports drinks.
- This is a plan for the day *before* your event, not the morning of.
- Stay well-hydrated throughout the day.
Key Pointers
- Prioritize your pre-session fuel; it's foundational for performance.
- Stay ahead of hydration and electrolytes, especially on longer sessions.
- Initiate recovery with post-session nutrition as soon as possible.
- Distribute your remaining protein, carbs, and fats evenly throughout the rest of the day.
During-Session Notes
- Fluid: Aim for 0.5–1.0 L/h. Adjust based on sweat rate and environmental conditions.
- Sodium: Target 300–600 mg/L of fluid. Increase to 700–1,000 mg/L in hot conditions or if you're a heavy/salty sweater.
100% Science Backed
This calculator is built upon a foundation of peer-reviewed sports science research. Key references are listed below.