Sports nutrition
Sports nutrition for endurance events
Fuel and hydrate for half marathons, marathons, ultras and triathlons.
Free tool
Race fuelling and hydration calculator
Carbs per hour, glucose to fructose mix, gels, fluid and sodium for your race, with a printable timing sheet.
Plan my race fuelling →More endurance calculators
- Race time predictorPredicted time, pace and splits from a recent race.
- Carb loading calculatorCarbohydrate per day for the 1–2 days before your race.
- Sweat rate calculatorHow much you sweat an hour, from a before-and-after weigh-in.
- Caffeine for running calculatorA race-day caffeine dose and timing from your bodyweight.
- Recovery nutrition calculatorCarbohydrate, protein and fluid after a long run or race.
- Carbohydrate periodisation calculatorCarbohydrate for each day of your training week.
- Tournament recovery plannerWhat to eat and drink between matches, heats and bouts.
- Supplement evidence checkerHow strong the evidence is for common sports supplements.
Endurance nutrition guides
- How to carb load for a marathonHow much, when and what to eat, with a sample day.
- Gut training for runnersA week-by-week plan to handle more carbs per hour.
- Salt tablets for runnersWho needs them, how many, and why they do not prevent overdrinking.
- Isotonic, hypotonic and hypertonic drinksWhat each type of sports drink is for.
- Exercise-associated hyponatremiaWhy drinking too much water in long races is dangerous.
- Carbohydrate mouth rinseHow swilling a sports drink can help hard efforts of about an hour.
- Keto and athletic performanceWhat low-carb, high-fat diets do to endurance and speed.
- Antioxidants and muscle growthWhy high-dose vitamin C and E can blunt training gains.
- Hard training and your immune systemWhat the open window theory gets right and wrong.