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Fuel planner

Plan your fuel

Enter your session and we’ll work out carbs, sodium and fluid per hour, then build the basket for you.

Intensity
How do you sweat?

White salt marks on your kit or cap after training mean salty.

Your plan · 3 h · steady
75g carbs / hour
1000mg sodium / hour
750ml fluid / hour
Carb Gel 30+ 3 bottles of Fuel Mix
2 × Carb Gel 301 every 90 min
US$30
3 × bottle of Fuel Mix 601 bottle (500 ml) per hour
US$42
2 × Sodium 1000 mgBefore the start and in the first hours
US$28

General guidance for healthy adults, not medical advice. Practise any fuelling plan in training first.

How the numbers work

Carbs. Under an hour you rarely need fuel. From 1–2.5 hours, 30–60 g per hour. Longer and harder, 60–90 g per hour, using a mix of glucose and fructose so your gut can absorb more. Every Soulset carb product uses a 2:1 ratio.

Sodium. Sweat losses vary widely, from about 300 to over 1,500 mg per litre. Heat and humidity raise them. If you finish sessions with salt on your skin, start with more.

Fluid. Drink to thirst, roughly 500–750 ml per hour, more in the heat. Weigh yourself before and after a long session to learn your own rate.