Calculateur de Carburant Marathon
Calcule les glucides et l eau par heure selon poids, allure et temps cible. Un plan clair pour eviter le mur.
Pounds (lbs)
Kilograms (kg)
Your Fueling Strategy
Carbs Per Hour
60g
Water Per Hour
600ml
Total Duration
3:30
Hourly Breakdown
| Hour | Mile Marker | Carbs | Water |
|---|
💡 Fuel Options
Energy Gels: 20-25g carbs per gel (consume 2-3 per hour)
Sports Drinks: 15-20g carbs per 250ml (counts toward hydration)
Chews/Blocks: 8-10g carbs per piece (6-8 pieces per hour)
Bananas: ~25g carbs per medium banana
⚠️ Important Safety Information
These are general recommendations. Individual needs vary based on fitness level, weather conditions, heat acclimatization, and personal tolerance. Start fueling early (15-20 minutes into the race). Practice your fueling strategy during long training runs. Consult a sports nutritionist or physician for personalized advice.
Pourquoi c est important
Le glycogene couvre environ 90 a 120 minutes. Sans glucides, l allure chute.
Une strategie de fuel maintient l energie.