Build a practical endurance fuel plan around your session.
Estimate carbohydrate and sodium targets, compare suitable fuel products,
and see suggested servings, timing and how much to buy.
Fuel Planner setup: eligible Shopify products should use the "fuel-planner" product tag, and exact variants must have verified Racepack Fuel metafields. Legacy section blocks are used only when no valid metafield-driven variants are available.
Preview only • Complete the questions above to generate your own plan.
Start with your familiar pre-race routine.
Spread your planned fuel across the session.
Rehydrate and eat a recovery meal.
Your result will show how much fuel to take, suggested timing, a sodium range and matching product quantities.
STEP 1 OF 2 · VERIFY YOUR ACCOUNT
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Your fuel and sodium targets remain available. Product recommendations unlock only when Shopify confirms marketing subscription on your signed-in account.
Privacy policyNEXT STEP · MATCHED TO YOUR PLAN
Start with the four strongest matches. Expand the list when you want to compare more products or alternatives. Each card shows carbohydrate and sodium per serving. Products must first satisfy the carbohydrate plan; once they are inside that range, Top Match strongly prefers the better sodium fit. Your electrolyte choice can complete any remaining sodium target.
Use familiar carbohydrate foods and your practised pre-start routine.
Rehydrate and eat a meal or snack with carbohydrate and protein.
Download a copy and review it before your session.
Published guidance: carbohydrate is generally not required for brief exercise under about 45 minutes; small amounts or mouth sensing can be useful for sustained high-intensity exercise around 45–75 minutes; 30–60 g/hour is commonly used for endurance exercise lasting about 1–2.5 hours; and intakes up to 90 g/hour may be appropriate for longer events when practised, with multiple transportable carbohydrate sources preferred above 60 g/hour. Racepack uses your answers to choose a conservative starting aim inside, or where necessary below, those duration-based references. The planner then creates a practical carbohydrate range around that aim. This range is a Racepack planning tool, not an individually measured physiological requirement.
The planner converts the hourly carbohydrate planning range into a full-session gram range. Product quantities are then tested as whole servings around that range rather than automatically rounding up to the next serving. A small boundary miss can rank better than a large overshoot, while the personalised starting aim is retained as the centre reference for sorting. Fuel calories = carbohydrate grams × 4. Gels already owned reduce the quantity to buy. Carbohydrate from a selected drink mix is counted with the fuel plan; other drinks or foods are counted only when you enter them as already planned. Energy used is shown separately when body mass is supplied, using an approximate running cost of 1 kcal/kg/km (Margaria et al., 1963).
Caffeine does not determine the carbohydrate requirement. If caffeine is allowed, it acts as a separate review constraint after carbohydrate fit. When body mass is available, the planner uses about 3 mg/kg as a review reference; otherwise it uses 200 mg. This is a performance-planning reference, not a personalised safety limit. Individual responses and sleep effects vary.
Suggested sodium = the weather/intensity starting rate × race hours. Mild: easy 300, steady 360, hard 450 mg/hour. Hot/humid: easy 390, steady 480, hard 600 mg/hour. The displayed range is ±20% for planning uncertainty. Sodium is handled as a parallel hydration plan and does not determine a fuel product's carbohydrate-fit score. These are Racepack policy estimates, not individual measured requirements or source-endorsed doses. Sessions up to 60 minutes and gym sessions do not automatically receive a sodium product recommendation. Extra sodium subtracts sodium in all selected gels, including those already owned. Drink-mix carbohydrate and sodium are counted once; gel quantities are recalculated together. Tablet/portion counts use the exact label and round up. Drink to thirst and your practised plan; sodium does not make overdrinking safe.
BMI = body mass kg ÷ height in metres squared. It is displayed as a general reference and does not alter the race plan. BMI formula (CDC)
AIS carbohydrate guidance · AIS sports-drink composition · AIS electrolyte guidance · AIS caffeine guidance · NATA fluid-replacement position statement · Running energy-cost study
Yes. Check the organiser’s brands, serving sizes and availability. If you use drinks, foods or fuel from aid stations, include their carbohydrate and sodium when reviewing your complete race plan.
Yes. Choose from the available products and flavours that match your answers. Nutrition can vary by flavour, so your totals may change when you select a different option.
The planner uses duration, goal, fuelling experience, effort and tolerance to create a carbohydrate planning range plus a starting aim. As a general reference, published sports-nutrition guidance commonly uses 30–60 g of carbohydrate per hour for endurance exercise lasting about 1–2.5 hours, with intakes up to 90 g per hour used for longer events when practised and tolerated. Whole-serving recommendations are ranked against the range rather than being forced to hit one exact gram total. Test the complete plan in training.
Select the gentle starting option, use products you have tested, and review the plan in training. This planner cannot guarantee a product will agree with your stomach.
No. This is general sports nutrition guidance for adults. For clinical needs, pregnancy, medical conditions or persistent symptoms, consult an appropriately qualified professional.
CHOOSE PACKS & FLAVOURS
General sports nutrition guidance for adults. Individual needs vary. Practise products and timing in training. Prices and availability are checked again before products are added to your cart. Product matches require a verified Racepack marketing subscription when enabled; existing subscribers can sign in. Your planner answers and result view are saved in this browser for continuity; selected products are reconciled from your live Shopify cart.
