Engine Category · 6 Reference Guides
Whether you are hitting daily protein anchors during a heavy strength block, testing your hourly sweat rate in summer, or taking on 60 to 90 grams of carbohydrate per hour in a marathon, fueling is what lets the training land.
Fuel Fundamentals at a Glance
128 to 176 g
Morton et al. (2018)
38 g / meal
At or above the 25-30 g per meal guide
8.6 hrs
Adjust to how you feel
General fitness estimates, not medical or dietary advice. If you have a health condition, or are under 18, talk to a doctor or dietitian first.
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Daily Protein = 1.6–2.2 g/kg (×1.12 if Plant-Based) · Meal Anchor ≈ 25–30g · Sleep starting point = 7.75h + 12 min per hard session a week (max 9h)
Spreading protein across your meals (roughly 0.3 to 0.4 g/kg per meal) is a common way to keep muscle protein synthesis topped up through the day. The plant-based adjustment and the sleep starting point are Pelaris rules of thumb, not figures from the papers, and none of this is medical or dietary advice for a health condition.
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
Complete Fuel Shelf
Every guide below includes its paired interactive calculator mid-article plus FAQ answers and peer-reviewed citations.
The anabolic window is wider than you were told. What to eat after training, when timing genuinely matters, and when it does not.
How many carbs per hour long runs and rides actually need, why the gut is trainable, and how to build to 60-90 g without GI disasters.
The most researched supplement in sport. What creatine actually does, the dosing that works, and who benefits. Evidence, not marketing.
Daily fluid baselines, intra-session intake, sodium that matters, and the sweat-rate test. What serious endurance athletes need, without the hype.
Daily protein targets, timing, and quality for athletes training for strength and hypertrophy. Grounded in systematic reviews, not influencers.
Timing, carb quantity, and food choices for fuelling long endurance sessions. Evidence-based guidance for runners, cyclists, and triathletes.
More Fuel Calculators
Evidence & Primary Literature
Morton et al. (2018) 1.6-2.2 g/kg protein breakpoint, Sawka et al. (2007) sweat replacement, and Jeukendrup (2014) dual-source carb oxidation.