Fuelling Timing Planner
What to eat and drink, and when, around your session
Tell us when you train and for how long, and we will map out a simple fuelling timeline with real clock times. General guidance for education, not a personalised plan, so adjust it to what sits well for you and what your sport allows. It suits everyday and endurance training. For elite-level, very high-intensity or competition-day fuelling, the detail should be individualised, so book in for a tailored plan.
💧 Fluid amounts here are general guides. For your own numbers, the Hydration & Sweat-Rate Calculator works out your personal sweat rate and exactly how much to replace.
Want fuelling built around your sport and goals?
A food diary analysis turns this into a plan tailored to your training, from everyday sessions to race day.
This planner provides general nutritional guidance for education only. It is not medical advice, diagnosis or treatment, and it does not replace advice from your GP or a registered dietitian. Do not over-drink plain water during long events (risk of hyponatraemia). Not intended for under-18s or during pregnancy.