Sepa qué llevar. Hasta el minuto.
Get your personalised fuelling plan.
If you have tested your sweat rate or sodium concentration, entering these will sharpen the fluid and electrolyte recommendations. Leave blank to use the algorithm's estimates.
Algorithm informed by published research on exercise fluid replacement, sweat rate, sweat sodium concentration and carbohydrate use during endurance exercise, including Sawka et al. (2007), Jeukendrup (2011) and Baker (2017). Constants: 40 g carbohydrate per gel, 1 g salt per high-salt gel, 0.25 g salt per low-salt gel and 1 g salt per electrolyte serving. Scientific estimate only. Individual variation exists. Validate all recommendations in training before race day.
From the founder
truefuels exists to help you be your best. It was built on a simple idea: stop fuelling being the thing that lets you down. I set out to simplify the process and simplify the products — to build a fuelling solution you could rely upon whatever the event. Energy gels fuel the work. Electrolytes keep the fluid environment right so that work is possible. CoreCtrl supports the cooling system that keeps you in control when the heat is on.
This calculator helps you put the right products together, in the right amounts, at the right time. It's not going to be perfect 100% of the time, but use it as a good guide — I built the logic on the latest scientific literature and my own experience. And always test your nutrition in training.
— Alistair Brownlee, co-founder, truefuels
Las carreras no se pierden al final. Están perdidos en el kilómetro 18.
60–90%
of endurance athletes are chronically underfuelled on race day.
2%
dehydration is all it takes to wreck performance
2°C
is all the core temp rise needed to start slowing you down
Tres problemas. Un sistema.
Construido por Alistair Brownlee a partir de experiencia real en carreras. Cada producto resuelve un problema. Los tres se apilan juntos.
Golpear la pared
Las reservas de glucógeno se agotan en menos de dos horas a intensidad de carrera. Cuando la glucosa en sangre cae, tanto el rendimiento físico como la función cognitiva colapsan.
Geles energéticos
calambres
El sudor elimina entre 2,4 y 3,6 g de sal por hora a intensidad de carrera. Un déficit de sodio altera la señalización neuromuscular y el equilibrio de líquidos.
Electrolitos
sobrecalentamiento
A medida que aumenta la temperatura central, el cuerpo desvía la sangre de los músculos a la piel. La frecuencia cardíaca aumenta y el cerebro apaga progresivamente la producción motora.
Control central
