Applied Science

Fueling Window

Body mass, session length, intensity, heat. Carbohydrate and fluid ranges for one session. Not a calorie diary and not a meal plan.

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Inputs

82
90

Intensity

Heat

1.0

If unknown, leave 1.0 L/h. Weigh-in change ÷ hours is the honest method.

0

Result

45 g/h

One session. Not a daily diet.

Moderate · 90 min

Room for 1–3 mg/kg if the athlete uses it.

Pre-session carbs
57 g
During total
68 g
After
49 g
Fluid + sodium
1.62 L · 1134 mg

during = 45 × 1.50 = 68 g; fluid = 1.0 × 1.50 × 1.08 = 1.62 L

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Methodology

Carbohydrate rates follow the common endurance band of about 30–60 g/h, stretching toward 90 g/h only for long high-intensity work. Pre and after are mass-scaled session targets, not daily macros. Fluid is sweat rate times duration times a small heat bump. Sodium uses 700 mg per liter as a mid-range starting point, not a lab value for this athlete.

during = carbPerHour × hours   (0 if < 45 min; +15 g, max 90, if ≥ 150 min high)
pre = mass × (1.0 high | 0.7 moderate | 0.4 easy)   (× 0.6 if < 60 min)
after = mass × (1.0 high | 0.6 otherwise)
fluid = sweatRate × hours × heatBump   sodium = fluid × 700 mg

Limits Not medical advice. Not a calorie tracker. Does not know the last meal, glycogen, GI tolerance, or a team protocol. Sweat rate without a weigh-in is a guess. Caffeine is logged so the widget cannot recommend stacking on top of a large unknown dose. Pair with Sleep Tax when the session is also a short night.