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Sports nutrition can be complicated. Working out how much carbohydrate you need, when to take it and which products will help you reach that target can quickly turn into a mix of notes, spreadsheets and open tabs.
We have simplified that process with the XMiles Nutrition Calculator 2.0.
You can now create a personalised nutrition plan for your next race or training session, choose the products you want to use, save everything to your account and print a clear sheet to follow when race day arrives.
The calculator uses your sport, distance, predicted time and body metrics to create targets for your session. Instead of leaving you with a single number, it helps you organise your nutrition across each stage:
You can then match products to each part of the plan, adjust the quantities and see how your choices fit your targets.
Your plan is saved to your XMiles account, so you can return to it as your training, expected finish time or product choices change. You can also create separate lists for different races and sessions rather than trying to make one plan work for everything.
A target is only useful if you know how you are going to reach it.
For example, knowing that you want to consume a certain amount of carbohydrate each hour is a good starting point. You still need to decide whether that will come from gels, drinks, chews, bars or a combination, how many you need to carry and when you will take each one.
Building a list gives you a practical plan you can test in training. It can help you:
Your plans are connected to your account so they can be saved, updated and used again. Once you are logged in, select New List to begin.
Tell us your sport, distance, predicted time and body details. The calculator uses this information to create targets suited to your event rather than showing the same general advice to everyone.
Your plan is broken down into clear stages, including what to aim for before, during and after your session. This makes it easier to understand both the total amount you may need and how that translates across the event.
Add the gels, drinks, chews, bars and recovery products you plan to use at each stage. You can adjust quantities until the plan reflects how you want to fuel.
This is particularly useful if you prefer a mixture of products. Your target does not have to mean taking the same gel repeatedly for several hours. You can build a combination that suits your taste, stomach, course and carrying options.
The calculator also simplifies three areas that can otherwise be difficult to organise:
Carbohydrate loading
See carbohydrate loading as part of the same plan rather than a separate calculation. This gives you a clearer target to work towards before the event and helps you prepare alongside your race-day nutrition.
Nitrate loading
Build nitrate products and their timing into your plan so the loading period is organised before race week begins.
Bicarbonate
Include bicarbonate within the same guided plan, making it easier to understand where your chosen product fits and when it needs to be used.
These strategies are optional, so you can keep your plan as simple as you need or include the extra detail relevant to your event.
Once you are happy with the plan, save it to your account. You can return to make changes, add the selected products to your basket and print the whole plan on one clear sheet.
The printed guide brings your targets, products, quantities and timings together, giving you something practical to use while packing your kit, preparing bottles or checking your plan on race morning.
Choosing the right product is now simpler too.
When you see the nutrition information beneath a product image on XMiles, select Compare your nutrition to open the comparison feature. You can search for other products, add them to the comparison and filter by brand.
The tool places key information side by side, including:
This means you can look beyond the price of the packet and understand what each serving actually gives you. It is useful when comparing different gel sizes, choosing between a drink and a solid product, checking caffeine or sodium, or finding the best-value way to reach a carbohydrate target.
The comparison feature helps you decide what to use. The Nutrition Calculator then helps you work out how much you need and where it fits into your plan.
A good nutrition plan should be clear enough to follow and flexible enough to test.
Build your first list for an upcoming race or a long training session, then use it during training. You can return to your saved plan and adjust the products, quantities or timings based on what works for you.
Everything is kept in one place, from your initial targets and product comparison through to ordering and your printed race-day sheet.
