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
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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. Book a session with Shaun to improve movement, prevent injury, and recover between hard efforts.

Book at Jindalee

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.