Gel-Calculator

Activity Basics

Define the scope and target intensity of your session.

Duration (Hours)

(Minutes)

Target Carbs (g/hr)

How many grams of carbohydrates you aim to consume per hour of exercise. Standard endurance targets are 60-90g/hr, but can go up to 120g/hr with gut training.

Smart Physiology Suggestions

Electrolytes & Hydration

Calculate sodium and mineral losses.

Sweat Rate

Target Sodium (mg/hr)

How much sodium you aim to replenish per hour. Standard endurance targets vary from 300mg/hr (light sweating) to 1000mg/hr+ (heavy/salty sweaters in heat).

Added Sources

Carbohydrate Matrix

Optimize your glucose to fructose ratio for maximum absorption.

Pathway Ratio

Your gut uses different pathways to absorb carbohydrates (SGLT1 for glucose, GLUT5 for fructose). A 1:0.8 ratio maximizes total hourly absorption without overwhelming a single pathway.

Target: 1.00 : 0.80

Glucose Parts1.00

Fructose Parts0.80

Glucose Sources

100% Allocated

0.98g Carbs / 1gGlucose: 100% | Fructose: 0%

Fructose Sources

100% Allocated

1.00g Carbs / 1gGlucose: 0% | Fructose: 100%

Final Recipe

Total batch for a 1.0 hour activity.

Maltodextrin

50g Total CarbsGlucose: 50g | Fructose: 0g

51g

Crystalline Fructose

40g Total CarbsGlucose: 0g | Fructose: 40g

40g

Est. Cost (DIY)

$1.35

You Save

$7.65 vs Commercial

Activity Summary

90grams

Total Carbs

Targeting 90g/hr

Sodium Match

Short by 1438mg

0kcal

Total Energy

From carbohydrates

Carb Ratio Limit1:0.8

Glu: 50g/hrFru: 40g/hr

Execution Schedule

Your personalized strategy

T=0 (Start)

Activity Start

Begin activity. Take 1st Gel.

T+30m

Fuel & Hydrate

Take 1 Gel + Drink 625ml

T+1h

Finish

Begin recovery