Nutrition Calculator
Fueling properly during rides is crucial for performance and recovery. This calculator provides carbohydrate intake recommendations based on current sports nutrition science, including research from Asker Jeukendrup and the 2022 IOC consensus on nutrition for athletes.
Modern research shows trained athletes can absorb up to 90–120g of carbs per hour when using multiple transportable carbohydrates (glucose + fructose in ~2:1 ratio). Your gut can be trained to tolerate higher intakes over time.
What this calculator does
Estimates how many grams of carbohydrate per hour you should target based on ride type and duration.
For rides under 60–90 minutes at moderate intensity, water alone is usually sufficient.
Used for personalized recommendations. Leave empty for general guidelines.
Your gut can be trained! Start lower and gradually increase intake over weeks.
Recommendation
How to use this result
- Choose products that match the target grams per hour.
- Start fueling within the first 30 minutes on longer rides.
- Practice this intake in training before using it in events.
Practical Tips
• Multiple transporters: Use products with glucose + fructose for better absorption at high intake rates.
• Start early: Begin fueling within the first 30 minutes of longer rides.
• Practice: Always test your nutrition strategy in training, never on race day.
• Hydration: Don't forget electrolytes, especially sodium, on hot days or long efforts.
The Science Behind the Numbers
Why carbs matter: During high-intensity exercise, your body primarily burns carbohydrates. Muscle glycogen stores are limited (~400–500g), and blood glucose needs to be maintained for both muscles and brain function.
Absorption limits: The intestine can absorb ~60g/hr of glucose alone via the SGLT1 transporter. Adding fructose (which uses the GLUT5 transporter) allows absorption of up to 90–120g/hr in trained individuals.
References: Jeukendrup, A. (2014). A step towards personalized sports nutrition. Sports Medicine. | IOC Consensus Statement on Sports Nutrition (2022). | Thomas et al. (2016). Position of the Academy of Nutrition and Dietetics.