Transparent calculator · Fuel timing 1.0
Workout Fuel Timing Planner
Build a conservative before, during and after-training template from session demands and timing.
Purpose
What this tool is for
Use this to organise familiar food around one recreational session and identify when a more specific plan may be warranted.
Audience
Who it is for
Generally healthy adults planning recreational training sessions from 15 minutes to six hours.
Input glossary
What each field means
| Input | Unit or choice | Why it matters |
|---|---|---|
| Body weight | kg or lb | Used only for the sourced protein and short-turnaround carbohydrate context. |
| Duration | minutes | Helps decide whether separate during-session carbohydrate is relevant. |
| Intensity | easy / moderate / hard | Distinguishes an easy short session from a more demanding effort. |
| Time before start | hours | Changes the size and composition of the pre-training template. |
| Time to next hard session | hours | Rapid refuelling context appears only for a short turnaround. |
| Gut tolerance | usual / sensitive | A sensitive selection prompts a lower-fat, lower-fibre pre-session option. |
Method · Fuel timing 1.0
The formula or decision logic
Before: a normal meal at least three hours out; a smaller snack one to three hours out; an optional small familiar carbohydrate source under one hour.
During: no dedicated carbohydrate prompt for easy or under-60-minute sessions; 30–60 g/hour for demanding 60–150-minute sessions; 60–90 g/hour only for longer demanding sessions with practice.
After: ordinary meal plus 0.25–0.40 g/kg protein context. The 1.0–1.2 g/kg/hour carbohydrate context appears only after a demanding session when another hard session follows within eight hours.
References support the method or context; they do not validate an individual result. See the sources.
Worked example
Example, not a recommendation: Jordan’s evening ride
- Jordan weighs 70 kg and plans a hard 120-minute ride, two hours after the pre-session snack.
- During-session context: 30–60 g/hour × 2 hours = 60–120 g total.
- Post-session protein context: 70 × 0.25–0.40 = 17.5–28 g. The next hard session is in 24 hours, so no rapid-refuelling protocol is shown.
Interactive calculator
Build a session timeline
Nothing you enter is sent to our server. Calculation happens in this browser.
Limitations
What the result cannot tell you
- Food tolerance is individual and should be tested in training.
- The planner does not calculate fluids, sodium or electrolytes.
- Guideline ranges do not guarantee performance.
- Long events and closely spaced demanding sessions benefit from sport-specific professional input.
Questions specific to this tool
Frequently asked questions
Do I need to eat before an early workout?
Not always. Session length, intensity, the previous meal and tolerance matter. The tool offers a small optional source when there is under an hour.
Do short strength sessions require a sports drink?
Usually not as a default. A normal meal pattern and fluids are often enough for a short session.
What if food causes stomach discomfort?
Use familiar foods, reduce portion size and consider lower fat and fibre close to the session. Persistent symptoms deserve clinical advice.
Is a recovery shake necessary?
No. An ordinary meal can supply carbohydrate and protein. A product is a convenience, not a requirement.
Should I use the same plan on rest days?
No training-timing template is needed on a rest day; use your ordinary meals and appetite as the base.
Primary and official references
Sources
Nutrition and Athletic Performance
Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM · 2016
Supports: Carbohydrate and protein timing contextInternational Society of Sports Nutrition position stand: nutrient timing
ISSN / PMC · 2017
Supports: Short-turnaround recovery contextFound a numerical or source issue? Send a correction with the page URL.