Sportovní výživa a fyziologie
Carb loading according to science: how to increase muscle glycogen stores
Carb loading is one of the best-known nutritional strategies in endurance sport. Its main aim is to reach high muscle glycogen stores...
Race nutrition plan
Enter the distance and target time. We work out gels, carbs per hour and the whole race day from beetroot to recovery. Your pace is in the pace calculator.
Your race
For now we only calculate it for running.
Take to the race
– gels
Carbs on course
–
Carbs from gels
–
total for the race
Pace per kilometre
–
Your race day
The week before the race
Race day
On course
After the finish
Why these numbers
The plan is based on hyve label values and the 60 to 90 g of carbs per hour recommendation.
- First gel 20 minutes before the start, then every 30 minutes from the start. With a trained gut every 20 minutes.
- Last gel no later than 15 minutes before the finish.
- We only count carbs from gels. hydroFuel pro adds more.
Nothing new on race day. Test gels, drink and timing in a long session at race pace.
-
60–90 g
carbs per hour
A gel every 30 minutes gives 60 g per hour, every 20 minutes 90 g. For 90 g you need a trained gut.
How to train your gut 
2.5–3 h
beetroot before the start
One serving has 500 mg of nitrates. You can also take it for 7 days before the race.
Beetroot extract
90 min
L‑Citrulline before the start
1 scoop (9 g citrulline malate, 6 g of it citrulline) in water. You can also take citrulline for 7 days before the race.
L‑Citrulline Malate 2:1
429 mg
sodium per serving of hydroFuel pro
Drink about 150 ml every 15–20 minutes. With gels a weaker mix is enough, see the product page.
hydroFuel pro
30 min
after the finish Recovery pro
One serving has 24 g protein and 30 g carbs. The sooner after the finish, the better.
Recovery pro
Read more
How to prepare a week before the race and what to do about your gut.
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