Pint Prep
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DIY endurance fuel lab

DIY Endurance Fuel Lab

Turn carb and sodium targets into a race-day fuel recipe.

Set event duration, carbohydrate target, format, sodium target, and servings to get grams, timing, and a cost-vs-commercial estimate.

Mix a fuel planSave race plan

Converts duration and hourly targets into ingredient grams and servings.

Shows sodium target and concentration caveats before race-day use.

Compares DIY powder cost with commercial gels or drink mix.

Race-fuel recipe calculator

Calculate maltodextrin, fructose, sodium source, serving count, schedule, and DIY cost.

Current result

Training-test recipe

Mix about 151 g maltodextrin, 74 g fructose, and 7.7 g sodium citrate across 3 bottle servings.

Total carbohydrate
225 g

Split by a practical maltodextrin/fructose ratio.

Powder split
151/74 g

151 g maltodextrin + 74 g fructose.

Sodium citrate
7.7 g

Approximate sodium citrate needed for the sodium target.

Estimated DIY savings
$17.07

Commercial comparison assumes $2.10 per 25 g carbohydrate serving.

Checklist

  • Carb target sanity checkWithin a common high-end endurance target.
  • Sodium target reviewSodium target is within a common planning band.
  • Serving concentration75 g carbohydrate per bottle serving.

Next steps

  • Test the recipe in training before race day.
  • Adjust water volume for bottle concentration and heat.
  • Stop and seek qualified advice if GI, medical, or medication concerns apply.

General sports nutrition information only.

Test in training and do not try new recipes on race day.

Guardrail: DIY Endurance Fuel Lab provides general sports nutrition information, not medical advice. Test recipes in training, account for heat and hydration, and seek medical advice for health conditions.

Validation pricing

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Fuel notebook

Join waitlist

Save DIY recipes and training notes while the web tool is validated.

  • Recipe save
  • Bottle and gel formats
  • Cost comparison

Race plan app

Early access

Early-access iOS workflow for race plans, shopping lists, and field notes.

  • iOS waitlist
  • Race-day checklist
  • Recipe history

Save and join onboarding

Leave an email plus a few routing answers. Pricing is a fake door for validation; no checkout starts here.

Seeded pages

Search pages driven from the same config.

DIY endurance fuel calculatorCalculate maltodextrin, fructose, and sodium for a DIY endurance bottle.Marathon carbohydrate scheduleBuild a marathon carb schedule from hourly targets and serving count.Sodium target plannerPlan sodium targets for hot training days without turning it into medical advice.DIY fuel cost comparisonCompare DIY endurance fuel cost against commercial gels and drink mixes.Bottle, gel, and dry-bag recipesTurn a carb target into bottle, gel, or dry-bag ingredient formats.

FAQ and sources

Is this medical advice?

No. Fuel Lab provides general sports nutrition planning information. Test any recipe in training and ask a qualified professional about medical or GI concerns.

Why split maltodextrin and fructose?

Many endurance fuel plans use multiple carbohydrate sources for higher hourly targets. The calculator gives a practical starting ratio, not a personal prescription.

Can I use this on race day without testing?

No. The core rule is to test in training, adjust concentration and sodium for conditions, and avoid new ingredients on race day.

Source links

Last reviewed 2026-07-05.