Endurance Nutrition Calculator
Calculate your nutrition needs for endurance training and racing. Estimate carb intake, hydration, electrolyte requirements, and fueling strategies.
Step 1: Athlete Information
Nutrition Guidelines
Endurance athletes typically need 30-90g carbs per hour during exercise. Hydration: 500-1000ml per hour. Sodium: 500-1000mg per hour.
Step 2: Nutrition Preferences
Fuel Types
Gels: 20-30g carbs each. Bars: 20-40g carbs each. Drinks: 20-60g carbs per 500ml. Real food options also available.
Endurance Nutrition Plan
Summary
Fueling Schedule
Nutrition Breakdown
Total Carbohydrates Required
120g
For 2 hour activity
Hourly Carbs
60g/hour
Total Hydration
1500ml
Sodium Needs
1500mg
Calories Burned
~1400 kcal
Fueling Schedule & Products
| Time | Fuel Type | Amount | Carbs (g) | Notes |
|---|
Nutrition Breakdown by Hour
Endurance Nutrition Formula
Carbs = Weight × Duration × Intensity Factor
Calculate carbohydrate needs based on body weight, activity duration, and intensity. Hydration: 5-15ml per kg per hour. Sodium: 500-1500mg per hour based on sweat rate.
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