Sports

Triathlon Nutrition Calculator

Plan carbs, fluid and sodium for a triathlon.

Race duration

Carbs per hour (g/h)

Fluid per hour (ml/h)

Sodium per hour (mg/h)

Calculated Output

Total carbs 180

Total fluid (ml) 1,800

Total sodium (mg) 1,500

Formula: total = rate × hours

Step-by-Step Breakdown

1. Values used:

2. Race duration = 3

3. Carbs per hour = 60 g/h

4. Fluid per hour = 600 ml/h

5. Sodium per hour = 500 mg/h

7. Total carbs = Race duration x Carbs per hour = 3 x 60 = 180

8. Total fluid = 1,800ml

9. Total sodium = 1,500mg

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The math behind it

Multiply each hourly rate by race duration. 60–90 g carbs/hour is typical for endurance events.

3 hours at 60 g/h → 180 g carbs, 1800 ml fluid, 1500 mg sodium.

Can I absorb 90 g/hour?

Only with mixed glucose+fructose drinks and a trained gut.