Your Plan Inputs
15°C
Suggested carbs: 75 g/hr
Strategy Options
Homemade Sports Drink
Choose your preferred Glucose:Fructose ratio. Mixing table sugar (sucrose) and maltodextrin allows you to create scientifically proven, budget-friendly fuel.
Why 1:1?
Your Custom Mix (1:1)
0 L
Water
0 g
Table Sugar (Sucrose)
0 g
Maltodextrin
0 g
Table Salt (~0 tsp)
Estimated Cost: €0.00
Fueling Products
Sweat Rate (L/hr)
Not Set
Saved Plans
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Custom Products
You haven't added any custom products yet.
Summary
TOTAL ENERGY
0 kcal
~0 kcal/hr
Duration
02:30
Carbs /hr
Target: 0g
(0g total)
Fluids /hr
Target: 0ml
(0ml total)
Sodium /hr
Target: 0mg
Visual Timeline
Fueling Schedule
| TIME | FUEL SUGGESTION | CARBS (G) | FLUIDS (ML) | SODIUM (MG) |
|---|
Your Science-Based Fueling Playbook
Heads up: Always double-check the carb and sodium values on your actual product packaging. This plan is a science-informed estimate. Test your fueling strategy in training before race day.