Example Plan
A sample plan for a 75 kg athlete · 4-hour long endurance ride
This is exactly what Project Fuel produces after you enter your session details — the same sections, targets, practical food options and references you receive in your own plan.
Today's Fuel Plan
4-hour Long Endurance Ride · Cycling · 26°C
Personalized for 75 kg · Training · Moderate intensity · Intermediate fueling
Before
- 188 g carbohydrates
- 23 g protein
- 11 g fat
During
- 90 g carbs/hour
- 800 ml fluids/hour
- 700 mg sodium/hour
Recovery
- 83 g carbohydrates
- 23 g protein
- 15 g fat
1 · Before Training
Pre-session nutrition
Top up liver and muscle glycogen with a carbohydrate-rich meal 2–3 hours before your session. Keep protein moderate, fat low-to-moderate, and limit fibre to protect your gut.
Evidence-Based Guidelines
- Carbohydrate: 1–4 g/kg body mass, 1–4 hours pre-exercise.
- Protein: 0.25–0.4 g/kg to prime muscle protein synthesis.
- Fat: low to moderate — the closer to the session, the less fat.
- Fibre: limit fibrous foods before intense or long efforts.
Your Personalized Recommendation
Carbohydrates
188 g
Protein
23 g
Fat
11 g
Practical Examples
Breakfast · 2–3 h before
Carbohydrate-dense with moderate fibre — oats capped so the fibre load stays gut-friendly.
- 110 g rolled oats
- 100 ml semi-skimmed milk
- 1.5 medium bananas (180 g)
- 15 g honey
- 3 slices white bread (105 g)
- 20 g jam
Calculated from the quantities listed above.
Rice-based option
Very low fibre — a good choice before hard efforts.
- 450 g white rice, cooked
- 1 egg (50 g)
- 2 slices white bread (70 g)
- 10 g jam
- 200 ml orange juice
Calculated from the quantities listed above.
Quick & light · 1–2 h before
Fast-emptying carbohydrate with minimal fat and fibre.
- 5 slices white bread (175 g)
- 35 g honey
- 2 medium bananas (240 g)
- 75 g low-fat Greek yogurt
- 150 ml orange juice
Calculated from the quantities listed above.
2 · During Training
Fuel during exercise
Match carbohydrate intake to session duration and your gut's adaptation. Your intermediate profile has been used to set an appropriate carbohydrate target.
Evidence-Based Guidelines
- < 1 h: usually no carbs needed — a mouth rinse can help.
- 1–2 h: 30–60 g carbs/hour from a single source.
- 2.5+ h: 60–90 g/hour from multiple transportable carbs (2:1 glucose:fructose).
- Aim for the middle of the range and adjust based on tolerance.
- Fluids: 400–800 ml/hour, adjusted to sweat rate and temperature.
- Sodium: 300–700 mg/L of fluid in prolonged or hot conditions.
Your Personalized Recommendation
Carbohydrates
90 g/hour
Fluids
800 ml/hour
Sodium
700 mg/hour
Practical Examples
Sports products · per hour
- 500 ml sports drink (6% carbohydrate)
- 1 gel (40 g, 25 g carbs)
- 1 energy bar (55 g)
- 300 ml water
- 0.7 g table salt (271 mg sodium)
Calculated from the quantities listed above.
Real food · per hour
- 1 medium banana (120 g)
- 3 rice cakes white rice cakes (27 g)
- 30 g jam
- 30 g dried dates
- 800 ml water
- 1.8 g table salt (698 mg sodium)
Calculated from the quantities listed above.
Homemade drink mix · per hour
Roughly 2:1 glucose:fructose for higher oxidation rates.
- 85 g maltodextrin
- 10 g fructose
- 800 ml water
- 1.8 g table salt (698 mg sodium)
Calculated from the quantities listed above.
3 · Recovery
Recovery nutrition
Within 60 minutes after finishing, prioritise carbohydrates to refill glycogen, protein to support muscle repair, and fluids with electrolytes to rehydrate.
Evidence-Based Guidelines
- Carbohydrate: 1.0–1.2 g/kg within the first hour, then again over the next 2–4 hours.
- Protein: 0.3 g/kg (roughly 20–40 g) per meal to maximise muscle protein synthesis.
- Include moderate healthy fats as part of a balanced recovery meal.
- Replace 125–150% of the fluid lost during the session.
- Add sodium when losses are high or the next session is close.
Your Personalized Recommendation
Carbohydrates
83 g
Protein
23 g
Fat
15 g
Fluids
1125 ml
Practical Examples
Balanced plate
- 175 g white rice, cooked
- 50 g chicken breast, cooked
- 150 g mixed vegetables
- 12 g olive oil
- 1 apple (150 g)
Calculated from the quantities listed above.
Fast & simple
Ideal within 30 minutes of finishing.
- 250 ml chocolate milk
- 1 bagel (95 g)
- 10 g jam
- 50 g low-fat Greek yogurt
Calculated from the quantities listed above.
Pasta option
- 100 g pasta, dry weight
- 150 g tomato sauce
- 25 g parmesan
- 4 g olive oil
Calculated from the quantities listed above.
4 · Hydration
Hydration strategy
Start hydrated, drink to plan and thirst during the session, and rehydrate afterwards. Aim to limit body-mass losses to under 2%.
Evidence-Based Guidelines
- Pre-exercise: 5–10 ml/kg of fluid in the 2–4 hours before starting.
- During: 400–800 ml/hour depending on sweat rate and heat.
- Post-exercise: 1.25–1.5 L per kg of body mass lost.
- Add sodium (500–700 mg/L) for sessions over 2 hours or in the heat.
Your Personalized Recommendation
Pre-exercise
500 ml
During
800 ml/hour
Post-exercise
1500 ml
Practical Examples
Pre-exercise
Sip over 60–90 minutes.
- 500 ml water
- 0.8 g table salt (310 mg sodium)
Calculated from the quantities listed above.
During · per hour
- 750 ml sports drink (6% carbohydrate)
- 50 ml water
- 0.9 g table salt (349 mg sodium)
Calculated from the quantities listed above.
Post-exercise
Spread over 2–4 hours.
- 1500 ml water
- 2.3 g table salt (891 mg sodium)
Calculated from the quantities listed above.
Scientific References
Recommendations are based on current evidence-based sports nutrition guidelines and established scientific research.
- IOC Consensus Statement on Sports Nutrition
- ACSM/AND/DC Position Statement: Nutrition and Athletic Performance (2016)
- ISSN Position Stand: Protein and Exercise (2017)
- ISSN Position Stand: Nutrient Timing (2017)
- Burke LM et al. – Carbohydrates for Training and Competition (2011)
- Jeukendrup AE – Periodized Nutrition for Athletes (2017)
- EFSA Dietary Reference Values
- ...
Disclaimer
This Fuel Plan is intended for educational and informational purposes only. Recommendations are based on current sports nutrition guidelines and established scientific evidence. Individual nutritional needs vary, and this plan should not replace personalised advice from a qualified healthcare or sports nutrition professional. While every effort has been made to ensure accuracy, Project Fuel is continuously being developed and refined, and occasional inaccuracies may occur.
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