The standard advice — "eat 60 grams of carbs per hour" — treats every runner the same. But a 120-pound runner in cool weather and a 180-pound runner in 95°F heat have completely different needs. And the runner who has been training their gut to handle 90 g/hr can fuel differently than the one who gets GI distress at 50.
Your fueling plan should come from your data: your body weight, the expected heat, your sweat rate, your stomach sensitivity, and the fuels you have actually tested in long runs. That is what the Nutrition Planner builds.
What the Nutrition Planner builds
Hourly calorie targets. Based on your body weight and the expected duration, with room for the carbs your gut has been trained to absorb.
Fluid targets. Adjusted for heat and your sweat rate. A cool 50K and a hot 100M need very different fluid strategies.
Sodium targets. Based on your sweat rate and the conditions. Too little sodium means cramps; too much means nausea. We aim for the right window.
A fueling timeline. Hour-by-hour schedule of what to eat and drink, mapped to your race plan so you know what you need at each aid station.
Training fueling guide. A per-workout-type fueling guide for your training week, so you can practice in long runs what you plan to do on race day.
GI distress tracking. If you log GI issues in past runs, we factor that in and recommend gentler fueling options.
How to use it
Enter your race and body data
Add your race distance, expected duration, body weight, and the expected heat conditions. Set your sweat rate and stomach sensitivity.
Review your targets
You get hourly calorie, fluid, and sodium targets. If you have logged fueling data in past long runs, the plan references what actually worked for you.
Practice in training
Use the training fueling guide to rehearse your race-day strategy in your long runs. Race day is not the time to find out a gel does not sit well.
Log and refine
After long runs, log what you ate and whether you had GI distress. Over time, the plan gets sharper because it learns what your stomach tolerates.
Pro tip: Train your gut just like you train your legs. If your race plan calls for 80 g/hr of carbs but you have only ever practiced 40, race day will be a disaster. Build up to your target in the last 6–8 weeks of training.
Watch out: Do not try anything new on race day. Every fuel, every fluid, every flavor should be something you have tested in a long run. The nutrition planner helps you plan, but you still have to practice.