Race-Day Fuelling Calculator

RealFUEL+ Singapore

Race-Day Fuelling Calculator

Move the sliders. We build your carbohydrate plan across the whole race — the days before, the effort itself, and recovery after — from published sports-nutrition guidance.

2.0h

Moving time at your realistic race pace.

75kg

Scales your before-race and recovery gram targets. Calculated in your browser — not stored.

Fine-tunes your target rate within the range.

Event sets your GI approach; gel sets the in-race pick.

Before

Race-week + pre-race meal

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During

Hourly carbohydrate

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After

Recovery (first 2–4h)

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Your fuelling checklist

    Best fit

    • Runs, rides, hikes or functional sessions over 60 minutes
    • Athletes practising a natural-fuel strategy in training
    • Training blocks where gut tolerance can be rehearsed

    Use caution

    • Medical conditions affecting blood glucose or digestion
    • Pregnancy, breastfeeding, medication use or allergy concerns
    • Caffeine sensitivity — count all sources, not just gels
    • Race day without prior training practice

    Body-weight figures are calculated in your browser and are not stored or sent anywhere.

    Carbohydrate intake — published guidance applied by this tool

    Phase Guidance Notes
    Loading (events >90 min) 8–12 g/kg/day, 36–48h before Shift the plate; simple carbs incl. honey
    Pre-race meal 1–4 g/kg, 1–4h before Tops up liver glycogen after the overnight fast
    During, under 60 min Generally not required Where you start well-fuelled
    During, 1–2.5 h 30–60 g/hour Any rapidly oxidised carbohydrate
    During, over 2.5 h Up to 90 g/hour Requires glucose–fructose (multiple transportable carbohydrates)
    Recovery (first 2–4h) 1.0–1.2 g/kg/hour After a glycogen-depleting effort
    Caffeine ≤200 mg per session · ≤400 mg/day Healthy adults; from all sources incl. coffee (EFSA)

    Carbohydrate intake during exercise is an absolute rate, not scaled to body weight. A single carbohydrate source is oxidised at up to ~60 g/hour; higher intakes need glucose–fructose combinations using separate intestinal transport pathways. Loading, pre-race and recovery targets are body-weight scaled. Nomad honey gels draw their carbohydrate from honey's naturally occurring glucose and fructose, as stated on their ingredient panels.

    References

    1. Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance — Joint Position Statement of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine. Medicine & Science in Sports & Exercise, 2016; 48(3):543–568.
    2. Jeukendrup A. A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise. Sports Medicine, 2014; 44(Suppl 1):S25–S33.
    3. Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. Journal of Sports Sciences, 2011; 29(Suppl 1):S17–S27.
    4. Craven J, Desbrow B, Sabapathy S, et al. The effect of consuming carbohydrate with and without protein on the rate of muscle glycogen re-synthesis during short-term post-exercise recovery: a systematic review and meta-analysis. Sports Medicine – Open, 2021; 7(1):9.
    5. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the Safety of Caffeine. EFSA Journal, 2015; 13(5):4102. (Single doses up to 200 mg, and up to 400 mg/day, are of no safety concern for healthy adults.)

    Disclaimer

    Educational use only. This calculator applies published sports-nutrition guidance on carbohydrate intake before, during and after endurance exercise to the duration, intensity and body weight you enter. It does not diagnose, treat, or prescribe, and it is not medical or nutritional advice. It cannot account for individual medical history, sweat rate, heat exposure, diabetes, pregnancy, allergies, medication use, or personalised dietary needs. Carbohydrate and caffeine tolerance are highly individual — trial any fuelling strategy in training, never for the first time in competition. Consult a qualified healthcare professional or an accredited sports dietitian before changing your nutrition, particularly if you have a medical condition, are pregnant or breastfeeding, or are sensitive to caffeine. RealFUEL+ is a retailer and curator; outputs are general information, not a personalised plan, and RealFUEL+ accepts no liability for outcomes arising from their use. © RealFUEL+.