Sports Nutrition Calculator

Calculate carbohydrate, protein and fluid needs before, during and after training or racing.

Body weight (kg)

Training type

Duration (minutes)

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Fill in the details to get your result.

How This Works

Pre-exercise carbs: 2–4g per kg body weight 2–3 hours before, scaled to intensity. During exercise: up to 60g/hour for under 90 min, 60–90g/hour for longer (mixed glucose:fructose 2:1 ratio optimises absorption). Post-exercise protein: 20–40g within 30 minutes to maximise muscle protein synthesis. Recovery carbs: 1.2g/kg to restore glycogen.

Carb-loading (3–4g carbs per kg body weight for 2–3 days before) benefits events over 90 minutes at moderate-to-high intensity. For events under 60–75 minutes, it provides no benefit. Focus on normal high-carb eating the day before rather than dramatic intake changes. Avoid experimenting with new foods race week — eat foods you know your gut tolerates.