Sports nutrition calculators and guides
Two calculators and four guides for athletes who want to know what to eat before, during and after hard sessions. Built on the same rules the 2fuel app uses.
Calculators
Carbs per hour calculator
Tell us how long you will be out and how hard you will go. You get the carbohydrates per hour to aim for, plus fluid and a simple example of how to get there.
Open calculatorCarb loading calculator
Enter your body weight and how long your event will take. You get a daily carbohydrate target for the last two days and the size of your last meal before the start.
Open calculator
Guides
What is a bonk, and how do you avoid it?
A bonk is the moment your legs go heavy, your head goes foggy and every pedal stroke feels like work. Most of the time it is a fuel problem, and one you can plan around.
Read the guideIsotonic sports drink: what it is and how to make one
An isotonic drink has about the same concentration as your blood. That is the sweet spot between getting fluid and energy through your stomach quickly and not upsetting it.
Read the guideEnergy gels: when to take them and how many
Gels are liquid carbohydrate in a tiny package, easy to carry and easy on the stomach. Used well, they are the simplest way to hit your carbs per hour.
Read the guideTrain your gut: build up to 90 grams of carbs per hour
Your gut adapts to what you feed it, the same way muscles adapt to training. With a few weeks of practice you can take in more fuel with fewer stomach problems.
Read the guide