Race-week fiber
Your carb load is fine.Your fiber budget is not.
A plant-based runner starts race week at 35–50 g of fiber a day. The working ceiling before a marathon is about 15. Every tool here computes that gap from a reviewed food table, then names the swap.
- Steel-cut oats, chia, blueberries11 g
- Chickpea and kale grain bowl14 g
- Whole-wheat pasta, lentil ragu, salad18 g
- Apple with skin, almonds8 g
Three unremarkable meals. No single plate looks excessive — which is exactly why eyeballing it fails.
- Fiber ceiling
- 15 g/day
- Carb target
- 8–12 g/kg
- Verified products
- 40
- Cost
- Free
Tools
Twelve calculators, one reviewed data table
All tools →- T1g fiber / day
Fiber Load Checker
Paste a race-week day of eating and get total fiber against the ~15 g/day ceiling, with a specific low-fiber plant swap for every food that pushed you over.
- T2g carbs / day
Carb Loading Calculator
Turns body mass and days-to-race into a published g/kg carbohydrate target, then builds meal plans using only low-fiber plant foods.
- T3g carbs / hour
Race Fuel Planner
Hourly carbohydrate, sodium, and fluid targets, matched to specific products from the verification-status catalog.
- T4g carbs vs target
Breakfast Builder
Map a vegan pre-run breakfast onto the food table and compare carbohydrate to the 1–4 g/kg ACSM band for the hours you have.
- T5g fiber / dinner
Dinner Builder
Check a plant-based dinner against the race-week fiber heuristic and see which plate items spend the budget.
- T6g protein / sitting
Recovery Builder
Build a post-run sitting near 0.3 g/kg protein plus carbohydrate from the food table — without whey recovery canisters.
- T7g carbs + fiber
Hotel Packer
Describe a kettle-only or buffet morning. Mapped foods stay on the race-week list so oatmeal bars do not sneak in.
- T8SKU status
Gel Checker
Type a brand or packet name. Matches the verification-status catalog only — no invented Certified Vegan labels.
- T9carry vs skip
Aid-Station Decoder
Paste what the race is handing out. Flags honey gels and dairy recovery canisters that share a vegan-looking logo.
- T10mg caffeine
Caffeine Stack
Add coffee plus catalog caffeine gels. Totals milligrams against a 3–6 mg/kg working band so you do not stack 300 mg by accident.
- T11animal flags
Label Scanner
Paste an ingredient list. Highlights honey, whey, gelatin, and milk — it does not certify a product vegan.
- T12load + g/h
Half vs Full
Enter a finish time and body mass. Get a load vs during-race split so a 75-minute half does not copy a 700 g marathon day.
Fiber Load Checker
Results land here: daily fiber vs the 15 g ceiling, plus specific low-fiber plant swaps.
Guides
Catalog
Vegan energy gels and chews, verification status checked
Filter by Certified Vegan, manufacturer-confirmed, ingredient-list verified, unclear, or not vegan. Every row carries a last-verified date.
Marathon fueling
Plant-Based Iron and B12 for Runners: What the Research Actually Says
Non-heme iron, hepcidin after hard sessions, and why B12 is not optional on a vegan diet. Training-block habits — not race-week pills or guessed ferritin.
Marathon fueling
Vegan Marathon Carb Loading: The Complete Low-Fiber Protocol
Hit 8–12 g/kg of carbohydrate in 36–48 hours on a vegan diet without blowing a ~15 g fiber ceiling. Meal swaps, a 70 kg menu, and honest GI limits.
Marathon fueling
Vegan Race Day Fueling: Hour-by-Hour Plan
Take 60–90 g of carbohydrate per hour from vegan-status-checked gels and drinks. A 4-hour plan, aid-station traps, and gut-training limits.
About
What this site does
plantbaes.net is an independent plant-based sports nutrition resource that publishes race-fueling calculators and race-week protocols for vegan marathon and half-marathon runners.
Carbohydrate, fiber, and sodium numbers are computed from a reviewed food and product database rather than generated by a language model, and every product carries an explicit verification status instead of a blanket vegan label.
Verification methodology →