Carbohydrate calculator
Three steps to know how much carbohydrate you need on race day — and how many Novafit bars and gels that is.
Your race
Start from a typical race and adjust afterwards, or set directly the time you think you will take.
Race type
High mountain: races that spend most of their distance above 2,000 m.
Your hourly target
The longer the race, the more carbohydrate per hour you need — and the better trained your stomach has to be.
See the reference table
| Race duration | Carbohydrate |
|---|---|
| Under 1 h | 0–30 g/h |
| 1 h to 2 h | 30–60 g/h |
| 2 h to 3 h | 60–90 g/h |
| Over 3 h | 90–120 g/h |
Multiply and split
Your Novafit plan
When to take each one
What else you get
Why alternate the two
Under 1 hour. Water is usually enough. Carbohydrate only adds something if you are flat out from start to finish.
Novafit bar 30 g of carbohydrate, 50 % natural fruit pulp, 230 mg of magnesium citrate (about 46 mg of magnesium), 188 mg of BCAA 8:1:1 and 68 mg of L-glutamine.
Novafit gel 45 g of carbohydrate in a 1:0.8 glucose:fructose ratio, 400 mg of sodium citrate (400 mg of sodium) and 125 mg of magnesium as bisglycinate.
The magnesium figures in this calculator are magnesium itself, not the weight of the salt that provides it.
For guidance only. Always test your plan in training before racing with it, and consult a nutrition professional if in doubt.
novafitenergy.com