RaceFuel Planner
Anyone training for an event thinks about the training plan, equipment and route. Nutrition often comes last - and in the worst-case scenario can cost you the race. This planner shows you how much energy you need per hour, how to get it in the cheapest and most stomach-friendly way - and why you shouldn't wait until the 50th kilometer.
Your personal supply plan
Enter your data and calculate your carbohydrate mix of maltodextrin, optionally fructose and extras — including amounts, bottles, and cost comparison.
Inputs
Optional. If set, shows the Fuel Plan absolute times and relative times.
FTP (Functional Threshold Power) is the power in watts that you can maintain for approximately one hour. It is the basis for precise training and supply planning. Unknown? No problem - we estimate automatically.
Easy-moderate — conservative ultra pace (~60% FTP)
Ratio of maltodextrin:fructose. In race mode, the mix allows for higher drink carbohydrates; test it in training first.
Strategy
Maltodextrin as a base — simple, cheap, robust. Extras only if necessary. Ideal for training and long tours.
Your supply plan
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-- g/h
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Target per hour
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Total drink
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Bottles
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Per bottle
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Concentration
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Calculated power
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Show details
Your Fuel Plan — powered by DunMove
When do you eat and drink what - hour by hour.
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Why fructose allows more carbs
The bottleneck is not in the bottle, but in the gut. Maltodextrin converts to glucose and primarily utilizes one transport pathway. Fructose uses a different pathway. Together, more carbohydrates can be absorbed and burned than with maltodextrin alone.
Maltodextrin / Glucose
Maltodextrin is broken down into glucose building blocks. Absorption occurs primarily through SGLT1, the sodium-dependent glucose transporter.
Fructose
Fructose utilizes GLUT5. This transporter is not the same bottleneck as SGLT1 and is specific to fructose.
Practice
Maltodextrin alone is capped at 60 g/h in the planner. With the fructose mix, higher values are plausible but remain limited to 1.7 g/kg/h.
What is maltodextrin?
Maltodextrin is a tasteless carbohydrate powder made from starch. It dissolves easily in water, usually puts little strain on the stomach, and provides quickly available energy during sports. No unnecessary frills, just well-planned carbohydrates.
Maltodextrin has been proven in endurance sports for years: cheap, effective, and usually well-tolerated. The planner below shows you how to use it sensibly.
Maltodextrin in Sports — honestly evaluated
Advantages
- +Quickly available - no digestion required, directly into the bloodstream
- +Stomach-friendly at high intensity - no solid food in the stomach at 300W
- +No taste - after hour 4 you don't want any more fruit flavor
- +Reproducible and measurable - you know exactly how many grams of carbohydrates per bottle, no guesswork
- +Easy to dose - always the same concentration, always the same effect
- +Inexpensive - dramatically cheaper than gels or ready-made powders
Disadvantages
- –No real food - psychologically this can be difficult on long rides
- –Needs preparation - you have to mix it, not just tear it open
- –No electrolyte balance - you need to keep an eye on salt and minerals separately
Why you need to fuel up early
Your body stores carbohydrates as glycogen - in muscles and liver together roughly ~1,500-2,500 kcal. How quickly this is used up depends heavily on the intensity. At an easy pace, fat burning works well - you can often ride for the first 60-90 minutes without any intake. At medium intensity, glycogen is burned much faster, and at race pace it is literally eaten up. The aim is not to refill the empty tank - but to prevent it from running empty in the first place. If you start eating too late, you have a deficit that can no longer be made up.
Moderate - 200 W = 67% FTP (FTP 300 W)
~4,4 h
~45% carbohydrates → 360 kcal/h from glycogen. 1,600 kcal ÷ 360 = 4.4 h
At the threshold - 200 W = 100% FTP (FTP 200 W)
~2,0 h
~100% carbohydrates → 800 kcal/h from glycogen. 1,600 kcal ÷ 800 = 2.0 h
Sources & Classification
The recommendations are based on established guidelines and reviews. High intake amounts must be individually tested in training.