Optimize your endurance performance with the Gel Calculator, a powerful web tool designed for runners, cyclists, triathletes, and other endurance athletes. Create personalized energy gel recipes and custom sports drink mixes tailored precisely to your needs. Stop relying on generic products and take control of your race day nutrition and training fuel.

This intuitive calculator helps you determine the optimal carbohydrate intake based on your activity duration and desired grams per hour. Fine-tune your energy delivery by easily adjusting the crucial glucose-to-fructose ratio (e.g., 2:1 or 1:0.8) and selecting from various carbohydrate sources like maltodextrin, dextrose, sucrose, or fructose.

Beyond carbohydrates, the Gel Calculator addresses critical electrolyte replacement. Estimate your sodium, potassium, magnesium, and calcium needs using simple sweat profile inputs (sweat rate and saltiness) or enter your specific manual electrolyte targets in milligrams per hour. Add common electrolyte sources such as sodium chloride (table salt) or potassium citrate, and the tool calculates their contribution to your hydration strategy, helping prevent cramps and maintain performance.

The final output provides a detailed DIY sports nutrition recipe, listing the exact grams required for each selected ingredient. View the recipe for your entire planned duration or conveniently broken down per gel serving. Clear, step-by-step mixing instructions are included, making it easy to prepare your homemade energy gels or sports drinks. Fuel smarter, perform better, and minimize GI distress with personalized endurance nutrition calculated just for you.

Go to Gel Calculator