Endurance Fuelling Calculator
Enter your details to get your personalised carbohydrate, sodium, and fueling plan for your next session.
Session intensity
Pre-fueling is usually adequate for this session
For sessions under 70 minutes, focus on arriving well-fueled and hydrated. A serve of Endurance Fuel 30 to 45 minutes before you start is all most athletes need.
Your targets
Carbs per hour
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Total carbs
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Sodium per hour
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Total sodium
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Your fueling plan
Covers your full sodium target for this session
Top up remaining carbs with
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Easy on the gut whole foods — banana, dates, honey, maple syrup, etc.
If using gels, choose low-osmolality options and introduce them in training before race day — never try something new on race day
Endurance Fuel serves are calculated to meet your sodium target first (6 to 12mg/kg/hr depending on intensity). Remaining carbohydrates are filled from food sources to avoid over-loading sodium. Carb targets: 0.5 to 1.1g/kg/hr. Individual needs vary — adjust based on your gut response in training. This calculator is a guide only and does not replace personalised sports nutrition advice.
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