Free Tool · Runner Resources

Race Day
Nutrition
Planner

Enter your race details and get a personalised carbohydrate, fluid, and electrolyte schedule timed to your half marathon or marathon goal.

Build My Nutrition Plan
🏃
Energy
Hydration
Carbs
Electrolytes
Your Race Details
: hrs : min

Elevation data sourced from official race organisers and publicly available OpenStreetMap/Strava data. See: GC Marathon · Melbourne · Sydney · London

How This Works

This planner applies published sports nutrition guidelines (AIS, ACSM, ESSA) to estimate your race-day carbohydrate, fluid, and electrolyte targets based on your physiology and event conditions.

  • Carb targets calibrated to race intensity and duration
  • Sweat rate estimated from sex, body weight, and pace
  • Sodium replacement schedule per ACSM guidelines
  • Course elevation adjusts energy and fluid demand
  • Aid station timing built into your hourly schedule

Evidence Base

Calculations draw from peer-reviewed literature and guidelines:

  • Burke et al. (2011) — Carbohydrates for endurance performance
  • Sawka et al. (2007) — ACSM fluid replacement position stand
  • Thomas et al. (2016) — ADA/DC/ACSM joint nutrition position
  • Australian Institute of Sport Nutrition guidelines (2023)
  • Jeukendrup (2014) — A step towards personalised sports nutrition

Run Better, Recover Faster

Nutrition is one piece of the puzzle. Myotherapy addresses the muscle and joint issues that hold runners back — improving movement, preventing injury, and accelerating recovery between hard efforts.

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Guide Only — Not Medical or Dietetic Advice

This nutrition planner is a general reference guide based on published sports nutrition guidelines from the Australian Institute of Sport (AIS), American College of Sports Medicine (ACSM), and peer-reviewed literature. It is not a substitute for personalised advice from a qualified sports dietitian or medical professional. Individual responses to nutrition, sweat rates, gut tolerance, and carbohydrate absorption vary significantly between athletes. Always practise your race-day nutrition strategy during training runs before implementing it on race day. If you have a medical condition, food intolerance, allergy, or specific health concern, consult a qualified health professional before following any nutrition plan. That Muscle Guy and its practitioners accept no liability for outcomes arising from the use of this tool.

Personalised Nutrition Support

Discuss Your Plan with a Dietitian

This planner is a great starting point — but every athlete is different. Book a one-on-one session with Neal McNamara, Dietitian, to build a plan tailored to your body, training history, and race day goals.

Book with a Dietitian