Confluence Running · Nutrition education
Use this worksheet with the guide for your event. Print this page or copy the fields into your training log.
Evidence → explanation → your plan
During prolonged exercise, carbohydrate intake helps maintain blood glucose and carbohydrate use. Gels, chews, maple syrup, and drink mixes are delivery formats. The serving and tolerated intake matter more than the format alone.
Read the evidence ↗Fueling tolerance depends on amount, concentration, texture, effort, and conditions. Practice the race combination repeatedly. A study showing benefit from a gut-training protocol does not establish a guaranteed result for every athlete.
Read the evidence ↗Choose a workout, a running race, or a triathlon guide before filling in the numbers. Use your practiced tolerance rather than choosing the highest target.
| Plan field | Your plan |
|---|---|
| Expected duration and effort | |
| Breakfast, timing, and any pre-start snack | |
| Carbohydrate target per hour, based on practice | |
| Each product, serving size, and carbohydrate per serving | |
| Exact intake times or reminders | |
| Total carbohydrate from drinks, gels, food, and chews | |
| Fluid plan, refill access, and weather adjustments | |
| Sodium total from every source | |
| Caffeine total from every source, or caffeine-free | |
| Carry amount, resupply, and reserve | |
| If a product or aid station is missed | |
| After-race food and travel |
During-race carbohydrate total = grams per serving × servings actually consumed, added across every food and drink. Divide by race hours for an overall average. For triathlon, also calculate each leg independently and include the swim when stating a whole-race average.
Example: four 25 g gels provide 100 g. Across two hours, the average is 50 g per hour. If your drink adds another 40 g, the total becomes 140 g and the average becomes 70 g per hour. The drink is not free of carbohydrate simply because it is liquid.
Record stomach comfort, thirst, appetite, late-session energy, and whether you managed every intake. Revise one variable, then test again.
Record the time until your next demanding session, your first meal or snack, and whether regular food remained available later. A plan ending at the finish line misses the next part of training.
