Calculadora de Combustivel para Marathon
Calcula carboidratos e agua por hora com base em peso, ritmo e tempo alvo.
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.
Por que importa
O glicogenio dura cerca de 90 a 120 minutos. Sem carbs o ritmo cai.
Um plano de fuel mantem a energia durante a prova.