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ARKAS EVOO - 90 Day Program
RealFUEL+ STRATEGY
The Science of Practice
The RealFUEL+ Strategy is built around testing carbohydrate timing, gut comfort, and perceived energy during training. Honey naturally contains glucose and fructose — two carbohydrates that use different intestinal transport pathways (SGLT1 and GLUT5 respectively). Sports-nutrition literature supports practising a fueling plan in training and adjusting intake based on session duration, intensity, sport demands, hydration needs, and gut tolerance.
Diagnostic Objective
Use this page to create a conservative training test plan. The calculator applies published carbohydrate ranges and converts the target into sachets using the carbohydrate amount from your product label.
Fig 1. Published carbohydrate availability guidelines by session duration (ACSM 2016; Jeukendrup 2014). Conservative (lower) and higher-end targets reflect gut-tolerance and intensity context. This is not a clinical blood-glucose model.
Personal Fueling Calculator
Enter your session details to estimate a starting carbohydrate range. The recommendation is evidence-informed and conservative, intended for training practice rather than medical or race-day prescription.
Evidence rules applied
- <45 min: Carbohydrate generally not required.
- 45–75 min: Small amounts or mouth-rinse may benefit high-intensity work.
- 1–2.5 h: 30–60 g carbohydrate per hour is broadly supported.
- 2.5 h+: Up to 90 g/h may be useful for trained guts using multiple-transporter carbohydrate sources.
Sources: ACSM Position Stand (2016); Jeukendrup (2014); Rehrer (2001).
Your calculated training plan will appear here.
The 3-Stage Diagnostic Protocol
Stage 1: The Pre-Load
T-Minus 15 Minutes
Fueling Action
Use a small pre-session dose with water if the session is long enough to justify fueling. Log gut comfort and energy.
Stage 2: Mid-Session
~45 Min / Endurance Zone
Fueling Action
Take fuel gradually and note gut comfort, perceived energy, and whether fluid intake was adequate.
Stage 3: Late Session
90 Min+ / Threshold
Fueling Action
For longer or harder sessions, test whether the plan holds up near the point where fatigue typically rises. Adjust at next session.
Who This Is For
Test the protocol in training before using it in an event.
Best fit
- Runs, rides, hikes, or functional sessions over 60 minutes
- Athletes exploring natural fueling options
- Training blocks where gut tolerance can be practised
Use caution
- Medical conditions affecting blood glucose or digestion
- Pregnancy, medication use, or allergy concerns
- Race day without prior training practice
References Behind the Calculator
ACSM / AND / DC Position Stand (2016)
Supports 30–60 g/h for 1–2.5 h exercise and up to 90 g/h for very prolonged events. Primary source for calculator duration brackets.
View source ↗Jeukendrup (2014) — Sports Medicine
Explains duration-based guidance and multiple-transporter carbohydrate concepts underpinning the 90 g/h ceiling for trained athletes.
View source ↗Rehrer (2001) — Sports Medicine
Describes carbohydrate type, gut comfort, and the role of glucose (SGLT1) and fructose (GLUT5) transporters in intestinal absorption.
View source ↗Disclaimer: This guide is for educational purposes only and is intended for healthy adults engaged in sport or exercise. It does not constitute medical advice, diagnosis, or treatment. The calculator applies general sports-nutrition ranges from published peer-reviewed guidelines and cannot account for individual medical history, sweat rate, heat exposure, diabetes, pregnancy, allergies, medication use, or personalised dietary needs. Consult a doctor or qualified sports dietitian before changing your nutrition plan if any of these apply to you.
Ready to test your plan?
Start with the calculator.
