How many carbs per hour during a race?

Current guidelines suggest 30-60 g/hour for events up to 2.5 hours, and 60-90 g/hour for longer events. Using multiple carb sources (glucose + fructose) helps absorb more.

When should I take my first gel?

Most runners take their first gel 30-45 minutes into the race. Starting early helps maintain blood glucose before glycogen stores deplete.

Should I practise race nutrition in training?

Absolutely. Always practise your nutrition strategy on long runs before race day. Your gut needs training to tolerate fuel during exercise.

Do I need gels for a 10K?

Most runners do not need gels for a 10K as muscle glycogen stores are sufficient. For half marathons and longer, a fuelling plan becomes important.

RunCalcs

Race Nutrition Calculator — Race Day Fuelling Plan

Plan your race-day fuelling strategy with gels, drinks and timing.

Target Hours

Target Minutes

Body Weight

Intensity

How We Calculate This

Race Nutrition Planning

During prolonged exercise, the body can oxidise 60-90 g of carbohydrate per hour when using dual-source (glucose + fructose) products.

Total Carbs = Carb Rate (g/hr) x Race Duration (hrs)

Energy gels typically contain 20-30 g of carbohydrate each. Fluid intake should be around 400-800 ml per hour depending on conditions.

Frequently Asked Questions

Related Calculators

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Carb Loading Calculator

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Electrolyte Calculator

Calculate electrolyte replacement needs based on sweat rate.

Energy Gel Calculator

Calculate how many energy gels you need for your race distance.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.