Fueling calculator
A few quick questions and you’ll get an honest, hour-by-hour plan — carbs, fluid, and sodium — in real servings of Bonk Juice. No guesswork, no overselling.
Not sure about any of this? You can’t get it wrong — everything is already set to a safe beginner setup. Just set your workout length and go; tweak the rest only if you want to. (Under about 75 minutes, water alone is usually plenty.)
Your stomach gets better at handling fuel mid-workout with practice. Never done it? Pick “New to it” — it’s the safe start. (Roughly, the three map to a ceiling of 30, 60, and 90 g of carbs per hour as your gut adapts.)
Your plan
≈ one bottle an hour — a sip every ~60 min.
A safe starting floor because you picked “New to it.” Tweak the chips below and your plan updates instantly.
Your mix delivers about 350 mg/hr of that sodium — on hot or heavy-sweat days, add a pinch of salt (or a salty snack) to reach the top of the range.
Before you start
30–60 min before you start: 1 serving (30 g carb) in ~500 ml water to top off your tank.
What to pack
In plain terms: about 1 bottle an hour — one scoop in a water bottle, refilled as you go.
Optional · the plan above is yours to keep
If you want to grab it: this session works out to about 2 servings — 1× the 4-Serving Travel Pack.
A starting point, not a prescription. Try it on a normal training day before you lean on it for anything that matters.