RaceFuelPlanner1
Stop guessing.
Fuel your best race.
A personalized plan for your carb load, your race-day fueling, and how to train your fueling in the weeks before — built from the science and dialed to your body, stomach, course, and kitchen.
How it works
Three steps to a plan you can trust.
No spreadsheets, no guessing, no generic ranges. A real plan in minutes.
Tell us about your race
Your body, your race and splits, your conditions and products. Six quick questions, or go deep — your call.
We build it from the science
Every number is set from peer-reviewed sports nutrition and 20 years of pro racing — personalized to you, never a one-size range.
Follow it, shop it, rehearse it
Exact grams by the hour, a one-click cart at The Feed, and a plan to practice it so race day is a rehearsal.
See it for real
Open the start of a real plan.
Preview a genuine plan — your day at a glance, the carb load, and the first legs in exact grams. See the quality and structure; the full plan unlocks when you get yours.
Marathon · 3:30
Sarah M., 58 kg — carb load through mile-by-mile fueling.
Preview sample plan ↗Full Ironman · 11:00
Mike T., 74 kg — the complicated one, every detail.
Preview sample plan ↗Gran Fondo · 100 mi
Dave L., 78 kg — bottle strategy and hourly fueling.
Preview sample plan ↗Two ways in
As light or as deep as you want.
Answer six questions in Quick mode, or tune every variable in Full. Either way, the plan is built for you.
- Your name and body weight
- Your race and target finish
- Your swim, bike, and run splits (a 3-hour run and a 6-hour run are different plans)
- Which products you use — or "pick for me"
- Measured sweat rate and sweat saltiness
- Trained carb rate, caffeine tolerance, and GI history
- Dietary needs — gluten-free, vegan, dairy-free, low-FODMAP
- Course conditions, weather, and elevation
- Your exact products, custom write-ins, and bottles carried
- Special-needs bags, kitchen setup, and more
Everything you get
A complete race-fueling system — in exact grams.
Not a number. A start-to-finish plan for the days before, race morning, every leg, and the recovery after.
3-day carb load
T-2, T-1, and race morning as real meals in grams and ounces — gut-protective and front-loaded, not a 7-day crash.
Race-morning fuel
What to eat and when, anchored to your start time, with your own breakfast foods.
Fueling, segment by segment
Exact carbs, sodium, fluid, and caffeine per hour on your cadence — bike by the timer, run by the mile.
Hydration & sodium
A personal fluid and salt range built from your sweat and conditions — enough to perform, never over-drinking.
Bottle & aid-station strategy
What to carry, when to refill, and what goes in your special-needs bags — gaps flagged before race day.
How to train your fueling
Which sessions to rehearse, and how to build your gut to your race carb rate — so race day is a rehearsal.
Coach's notes & Plan B
Why your numbers are what they are, race-day tips, and exactly what to do if your stomach turns.
Recovery window
What to take in the first 30–60 minutes after you finish to bounce back for the next block.
Your products, or ours — shipped
Your brands and homemade write-ins used natively; defaults fill a 100% cart at The Feed in one click.
Not just race day
We teach you how to train your fueling.
Your plan doesn't stop at the start line. It shows you how to practice your fueling in the weeks before — which sessions to rehearse the full plan in, how to build your gut to your race carb rate, and how to practice the carb load once or twice so nothing surprises you on race morning. You arrive trained to fuel the way you'll race.
Generic advice is a range, not a plan. Yours is an exact per-hour number for your body and your race — with a training progression to get your stomach there.
Who it's for
Built for every athlete — and their coach.
Buy your exact products
One click. Your whole cart at The Feed.
Your plan doesn't just tell you what to eat — it fills a cart. Every gel, drink mix, and electrolyte, in the right quantities, pre-loaded at The Feed. Default plans are 100% Feed-stocked. Add the practice sessions and it multiplies for training. Boxes beat singles when they're cheaper — we do that math for you.
Explore The FeedHow it's built
Grounded in the evidence.
Every number is a reviewed decision. Targets are drawn from the current peer-reviewed sports-nutrition literature, cross-checked against two decades of professional racing and years of coaching every distance from sprint to full Iron. Where the research disagrees, the plan resolves it with one consistent principle: gut first, transparency over false precision, and never anything new on race day.
- Carbohydrate targets — Jeukendrup's multiple-transportable-carbohydrate work and the ISSN nutrient-timing position stand, scaled to race duration and type, and to your trained gut.
- Sodium & fluid — the ACSM fluid-replacement position, Hew-Butler on hyponatremia, and the sweat-sodium literature (Baker, Lara), with a weight-scaled sweat default that is always flagged.
- Carb loading — Bergström's classic loading, modernized through Burke & Hawley on glycogen super-compensation and the IOC consensus: a 3-day taper-and-load, not a gut-crushing 7-day depletion.
- GI tolerance — Costa's exercise-induced GI research and the "train the gut" evidence, so sensitive stomachs get lower floors and longer windows.
- Caffeine — Spriet's reviews and the ISSN caffeine stand: back-half timing with a hard cap that prevents GI distress.
Real athletes. Real races.
Real numbers.
"I followed my plan for IM Texas and PR'd by 22 minutes. First time I haven't bonked at mile 70."
"Used Quick mode the night before my first 70.3. Crossed the line still smiling."
"14 athletes. Instead of 14 fuel tables, they generated plans and I tuned each in 10 minutes."
A note from the founder
Why I built this.
After two decades racing at the highest level, the pattern was always the same: the most common reason good athletes have bad days isn't fitness — it's fueling. I built RaceFuelPlanner so every athlete at the start line knows exactly what they're eating, when, and why.
Quick answers
FAQ
No sweat test?
We use a research-grounded default scaled to your weight — and flag it transparently, so you know what's measured vs. estimated.
Can I edit my plan?
Yes — swap any product on any leg and it recalculates instantly, plus a full rebuild if your race details change.
Does it help me train, not just race?
Yes. Every plan includes how to train your fueling in the weeks before — what to practice and when.
What races?
Half & full marathon, ultra, sprint / Olympic / 70.3 / full triathlon, gran fondo, century, 100-mile MTB.
Is this medical or dietitian advice?
No — it's a science-backed coaching framework. Always practice fueling in training; never try anything new on race morning.
