About RaceFuel Planner
Sport-science-backed race-day fueling for endurance athletes.
RaceFuel Planner is an educational planning tool. It provides general estimates of carbohydrate, fluid, sodium, and caffeine intake based on widely accepted sport-science models. It is not a medical device, a nutrition-prescription service, or a substitute for individualized professional advice.
Individual athletes vary widely in sweat rate, sweat composition, gut tolerance, thermoregulation, and caffeine sensitivity. The outputs of this tool may be inappropriate for people with medical conditions including diabetes, hypertension, kidney disease, heart disease, or eating disorders, and for pregnant athletes.
Before you race: consult a licensed sports dietitian and your physician. Always test any fueling strategy in training over multiple sessions. Never trial new products, new dosages, or new caffeine strategies on race day.
Excessive fluid intake without adequate sodium can cause exercise-associated hyponatremia, a life-threatening condition. Do not exceed the fluid recommendations produced by this tool unless you have separately verified your sweat rate under similar conditions.
By using this tool you accept full responsibility for your own health and safety, and agree that the authors and distributors of RaceFuel Planner accept no liability for outcomes arising from its use.
- Minetti, A. E. et al. (2002). Energy cost of walking and running at extreme uphill and downhill slopes. Journal of Applied Physiology.
- Jeukendrup, A. (2011). Nutrition for endurance sports: marathon, triathlon, and road cycling. Journal of Sports Sciences.
- Sawka, M. N. et al. (2007). American College of Sports Medicine position stand: Exercise and fluid replacement.
- Baker, L. B. & Jeukendrup, A. E. (2014). Optimal composition of fluid-replacement beverages. Comprehensive Physiology.