Race nutrition calculator
This race nutrition calculator plans how many carbs to take on race day and when to take each gel.
Your race
h
min
Maurten Gel 100: 25g
Carbs per hour
59g/h
Moderate
Total carbs
225g
for 3h50
Per kg per hour
0.84g/kg/h
at 70 kg
Recommendation
For a 26.22 mi race in 3h50, aim for 230-345g of carbs (60-90g per hour). With your 25g gels, that is about 10-14 gels.
Carbohydrate intake zones
- Low0-30g/hMay be insufficient for efforts over 1 hour
- Moderate30-60g/hYour planGood for efforts up to 2-3 hours
- High60-90g/hRecommended for marathon and longer
- Very High90-120g/hFor trained gut, ultra distances
Gel schedule
Take a gel every 2.6 mi
| Gel | Distance | Time |
|---|---|---|
| Gel 1 | 2.6 mi | 0h23 |
| Gel 2 | 5.2 mi | 0h46 |
| Gel 3 | 7.9 mi | 1h09 |
| Gel 4 | 10.5 mi | 1h32 |
| Gel 5 | 13.1 mi | 1h55 |
| Gel 6 | 15.7 mi | 2h18 |
| Gel 7 | 18.4 mi | 2h41 |
| Gel 8 | 21.0 mi | 3h04 |
| Gel 9 | 23.6 mi | 3h27 |