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1. Under Seat
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FastFitnessLabs Race Fuel Advisor
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Calculation of carbs you need *during* your race event for maximal performance (training with carb deficit is ok!)
every 15mins
15.00
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every 30mins
30.00
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CALCULATION TAKES 10S TO RUN
every 60mins
60.00
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Your Event Time
10 hrs30 mins10.50
every 90mins
90.00
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enter hoursenter mins128.853838
xduration
fats
carbs
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My Preferred Fuel Interval
every 30mins0.51.04
Very low (z1)
0.240.990.01
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21-0.04
Low (z2)
0.631.000.00
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medium (z3)
1.001.01-0.01
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Chosen Fuel
Bananas 1 medium (120g)
120g weight | 30g carbs | 110 kcal
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High (z4)
1.410.990.01
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eg bar / gel / fruit
Each is defined as a "portion"
Very high (z5)
1.610.990.01
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Advanced: Intensity
Low (z2)0.63
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default = z3
0% from carbs / 100% from fats
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CALCULATION TAKES 10S TO RUN
Gradual Loading Schedule Example
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Recommendation
81 g carbs/hr
ie Glucose @ 53.46g/hr
EVENT TIME
EATING SCHEDULE
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Your Max Loading Nutrition Prescription
& 10-30g protein
& Fructose @ 27.5g/hr
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-90mins2.0 portions
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81 g/hr x event time is equal to the following:
2.7030mins0.0 portions
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MAXIMUM
Bananas 1 medium
60mins0.0 portions
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LOADINGEat 1 1/3
of 120g portion every 30mins
90mins0.5 portions
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STRATEGY
or Eat/drink 1x portion every
22 mins*120mins0.5 portions
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and you will need to buy.....
28.4 portions150mins0.5 portions
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180mins1.0 portions
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* also perhaps eat a portion before exercise
210mins1.0 portions
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240mins1.0 portions
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. . . . .or for a more subtle strategy do this...
270mins1.0 portions
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300mins1.0 portions
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Your Gradual Loading Nutrition Prescription
330mins1.0 portions
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360mins1.0 portions
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0390mins1.0 portions
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GRADUAL
21.5 portions of Bananas 1 medium
420mins1.0 portions
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LOADING
eat every 15mins
450mins1.0 portions
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STRATEGYor Eat/drink portions
as per schedule shown
480mins1.0 portions
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and you will need to buy.....
21.5 portions510mins1.0 portions
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540mins1.5 portions
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* in this long event, consider adding protein and complex/starch carbs
570mins1.5 portions
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600mins1.5 portions
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630mins1.5 portions
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Citations
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https://eloadsportnutrition.com/carbohydratecalculator/
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https://fellrnr.com/wiki/Comparison_of_Energy_Gels-table
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https://runnersconnect.net/how-to-avoid-hitting-the-wall-during-the-marathon/
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https://www.momsteam.com/commercial-sports-foods-source-confusion
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https://www.irunfar.com/2008/12/energy-gel-comparison.html
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http://lllnutrition.com/mod_lll/TOPIC37/m372.htm
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https://www.mysportscience.com/post/120-grams-per-hour
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https://www.mdpi.com/2072-6643/12/11/3473
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