RaceFuel Planner
Anyone training for an event thinks about the training plan, equipment and route. Nutrition often comes last - and in the worst-case scenario can cost you the race. This planner shows you how much energy you need per hour, how to get it in the cheapest and most stomach-friendly way - and why you shouldn't wait until the 50th kilometer.
Your personal supply plan
Enter your data and calculate your carbohydrate mix from Malto, optional fructose and add-ons - including amounts, bottles and cost comparison.
Inputs
FTP (Functional Threshold Power) is the power in watts that you can maintain for approximately one hour. It is the basis for precise training and supply planning. Unknown? No problem - we estimate automatically.
Moderate - long training day
Ratio Malto:fructose. In race mode, the mix allows higher drink carbs; test tolerance in training first.
Strategy
Only Malto - simple, affordable, robust. Ideal for training and long tours.
Your supply plan
Malto total
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Per hour
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Bottles
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Per bottle
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Concentration
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Calculated power
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Your Fuel Plan - powered by DunMove
When do you eat and drink what - hour by hour.
Start calculation to see results.
Why fructose allows more carbs
The bottleneck is not the bottle, but the gut. Malto becomes glucose and mainly uses one transport route. Fructose uses another route. Together, more carbohydrates can be absorbed and oxidized than with Malto alone.
Malto / glucose
Maltodextrin is broken down into glucose units. Uptake mainly runs through SGLT1, the sodium-dependent glucose transporter.
Fructose
Fructose uses GLUT5. This transporter is not the same bottleneck as SGLT1 and is specific to fructose.
Practice
Malto alone is capped at 60 g/h in the planner. With a fructose mix, higher values are plausible, but still capped at 1.7 g/kg/h.
What is maltodextrin - and why do we simply call it malto?
Maltodextrin is a tasteless carbohydrate powder obtained from starch. It dissolves easily in water, hardly burdens the stomach and provides the body with quickly available energy during sport. No taste, no additives - just carbohydrates. For the sake of simplicity, we'll just call it Malto from here on in.
Malto is not new - professionals and ultra-athletes have been using it for years. Inexpensive, effective, easy on the stomach. The planner below shows you exactly how to use it.
Malto in sport - honestly rated
Advantages
- +Quickly available - no digestion required, directly into the bloodstream
- +Stomach-friendly at high intensity - no solid food in the stomach at 300W
- +No taste - after hour 4 you don't want any more fruit flavor
- +Reproducible and measurable - you know exactly how many grams of carbohydrates per bottle, no guesswork
- +Easy to dose - always the same concentration, always the same effect
- +Inexpensive - dramatically cheaper than gels or ready-made powders
Disadvantages
- –No real food - psychologically this can be difficult on long rides
- –Needs preparation - you have to mix it, not just tear it open
- –No electrolyte balance - you need to keep an eye on salt and minerals separately
Why you need to fuel up early
Your body stores carbohydrates as glycogen - in muscles and liver together roughly ~1,500-2,500 kcal. How quickly this is used up depends heavily on the intensity. At an easy pace, fat burning works well - you can often ride for the first 60-90 minutes without any intake. At medium intensity, glycogen is burned much faster, and at race pace it is literally eaten up. The aim is not to refill the empty tank - but to prevent it from running empty in the first place. If you start eating too late, you have a deficit that can no longer be made up.
Moderate - 200 W = 67% FTP (FTP 300 W)
~4,4 h
~45% carbohydrates → 360 kcal/h from glycogen. 1,600 kcal ÷ 360 = 4.4 h
At the threshold - 200 W = 100% FTP (FTP 200 W)
~2,0 h
~100% carbohydrates → 800 kcal/h from glycogen. 1,600 kcal ÷ 800 = 2.0 h