Carbohydrate planner
Use your own plan. Entries stay in this page until you leave or reload; nothing is sent or automatically saved. Export a private file to keep your work and import it here later.
A worksheet for your decisions, not a recommendation, readiness score or medical clearance. Calculations use only the values you enter; they do not choose a dose or training load.
Read the connected guidance and safety boundaries
Method, limits and safety — existing guidance
What to change and what not to infer
Keep the version you can repeatedly execute comfortably; simplify a failed plan before increasing intake. Do not copy the research feeding dose as a starting prescription. Persistent or severe abdominal symptoms, blood or repeated vomiting need professional assessment rather than harder gut training.
Write the next decision explicitly: keep the product but change carrying position; keep the amount but divide the opportunities differently; or return to the last comfortable plan. A sensible success criterion is repeated comfortable execution under relevant conditions, not the largest intake achieved once. Never use a successful trial to justify introducing several untested products or a much more aggressive plan on race day.
Full method, sources and review historyCopy the site guide and this page. Paste into your AI and ask naturally.