Not sure what to pack? Build a fuel plan around your session.
Choose your sport, duration and preferences. Get a suggested plan
and matching products.
Theme setup: add verified fuel-product blocks with exact variant IDs, nutrition and pack sizes. No placeholder products will be recommended.
Illustrative preview • Complete the planner for your own recommendation.
Start with your familiar pre-race routine.
Spread your planned fuel across the session.
Rehydrate and eat a recovery meal.
Your result will show gel servings, fuel calories, a sodium reference and tablet or electrolyte quantities.
Use familiar carbohydrate foods and your practised pre-start routine.
Rehydrate and eat a meal or snack with carbohydrate and protein.
Gels & drink mixes
Gels & hydration
Gels & hydration
Carbohydrate fuel options
Carbohydrate & electrolyte mixes
Sodium capsules & chews
Optional cramp support
Electrolyte tablets
Hydration & carbohydrate mixes
Gels & hydration
Electrolyte drink mixes
Energy bars & chews
Sports drinks
Endurance drink options
Optional sports support
Carbohydrate fuel options
Endurance fuel options
Fuel & hydration options
Hydration options
Sports drink options
Carbohydrate jelly options
Brand cards cover fuel, hydration and optional support. Only verified eligible products count toward your plan. CrampFix and other support products are not substitutes for carbohydrate or sodium. Brand inclusion does not confirm current stock.
Download a copy and review it before your session.
Published guidance: small carbohydrate amounts or mouth sensing for 45–75 minutes; 30–60 g/hour for 1–2.5 hours; up to 90 g/hour for longer events with practised tolerance and multiple carbohydrate sources at higher intakes. Racepack maps completion and performance goals to different starting references; these goal-specific numbers are planner policies, not independently validated requirements.
Fuel carbohydrate = g/hour × race hours. Fuel calories = carbohydrate grams × 4. Gel count rounds up using the selected gel label. Gels already owned reduce the quantity to buy. The selected drink mix is counted automatically; other drinks or foods are not counted. Energy used is shown separately when body mass is supplied, using an approximate running cost of 1 kcal/kg/km (Margaria et al., 1963).
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; 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 · NATA fluid-replacement position statement · Running energy-cost study
Yes. Check the organiser’s brands, serving sizes and availability. The current simple form counts the selected gel only; if you use other drinks, foods or aid-station fuel, review their carbohydrate and sodium as part of your complete plan.
Yes. Choose among verified, available variants that match your answers. Nutrition and pack size are linked to each exact variant; changing a flavour can change caffeine and other totals.
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.
General sports nutrition guidance for adults. Individual needs vary. Practise products and timing in training. Prices, stock, shipping and discounts are confirmed by Shopify. No sign-in is required and answers are not stored in your customer account.
