NoBonk

Activity

km
/km

Fueling targets

g/h

Grams of carbs per hour — your target intake rate.

Maltodextrin:Fructose ratio

Parts maltodextrin to fructose. 1:0.8 to 1:1 absorbs faster than glucose alone at high g/h.

g

Fueling strategy

Strategy

Drink

ml
g

6–8% w/v carbs. Empties from the stomach at the rate of water; higher % slows it.

min

Supplement

Supplement format
min

Hydration & sodium

Sweat rate
mg/h
mg/g

Recovery

kg
g/kg

Recovery carbs to protein. 3:1 default for glycogen + muscle repair.

Recovery Maltodextrin:Fructose ratio

Parts maltodextrin to fructose for the post-Activity drink. 2:1 default — glucose-dominant for muscle glycogen replenishment, with fructose for liver glycogen.

90 g/h

Activity
Marathon
Duration
2:30
Carbs
225 g
Strategy
Drink + Supplement
Carb ratio
1:0.8 maltodextrin:fructose

Drink

3 × 500 ml · 8% isotonic

Consumed: 1250 ml · 100 g · 1250 mg

Gels

4 × 31.3 g

17.4 g maltodextrin + 13.9 g fructose

Timeline

Carbs
  1. 0:30km 8Gel31.3 g
  2. 1:00km 17Gel31.3 g
  3. 1:30km 25Gel31.3 g
  4. 2:00km 34Gel31.3 g
  5. 2:30km 42Finish

Drink

3 × 500 ml

8% · isotonic

Carbs
40 g
Maltodextrin
22.2 g
Fructose
17.8 g
Sodium source
1.3 g

Consumed: 1250 ml · 100 g · 1250 mg

Gels

4 × 31.3 g

125 g total

Maltodextrin
17.4 g
Fructose
13.9 g

Marks: 0:30 · 1:00 · 1:30 · 2:00

Hydration

Drink consumed
1250 ml
Sweat loss
0 ml
Additional water
0 ml

Recovery

Carbs
70 g
Protein
23.3 g
Maltodextrin
46.7 g
Fructose
23.3 g

Totals

Maltodextrin
136.1 g
Fructose
108.9 g
Sodium source
3.8 g
Water
1500 ml