About This Tool
The Race Day Nutrition Planner is the only free tool that combines race time prediction with a personalised nutrition plan. Most calculators give you one or the other — this combines them into a complete race-day strategy.
Carb loading science
Carbohydrate loading protocols (8–10 g/kg/day for 3 days) are well-established in sports science literature. They increase muscle glycogen by up to 90% above baseline, which can delay the "wall" in long-distance events and improve performance by 2–3%.
Fueling during a race
The body can absorb about 60–90g of carbohydrates per hour during exercise. A standard energy gel contains 20–25g of carbs. Taking one every 45 minutes supplies ~32–33g/hour — conservative and stomach-friendly. Combine with fluid to aid absorption.
Recovery window
The 30-minute post-exercise window is when muscles are most receptive to glycogen replenishment. Consuming a 3:1 ratio of carbohydrates to protein has been shown to maximise recovery and reduce muscle soreness.