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Race day

Vegan race fuel planner

Hourly carbohydrate, sodium, and fluid targets, then the specific products that hit them — with vegan status already checked.

Sports dietitian review pending

Carbs per hour

60–90 g/h is the Jeukendrup band. 90 g/h needs gut training.

Hour-by-hour slots and catalog-only product picks will appear here.

Jeukendrup (2014) still sets the during-exercise band: about 30–60 g of carbohydrate per hour from a single source, up toward 90 g/h when glucose and fructose are combined. Being vegan does not change transporters. It changes which packets you are allowed to put in the belt.

This planner will not suggest Honey Stinger, Veloforte Doppio, whey Tailwind Rebuild, or Skratch Recovery. Statuses are copied from catalog rows last verified August 2026. None of the common race gels in this catalog is Certified Vegan. Manufacturer-confirmed means the brand says so.

Key takeaway:

Count grams per hour first, then pick a SKU with a status you can defend. A logo is not a verification field.

Packet math without guessing vegan

A 4-hour marathon at 60 g/h is 240 g of carbohydrate, plus a spare. Maurten Gel 100 is 25 g in this catalog, so that is about ten packets. Neversecond C30 and Precision Fuel PF 30 are 30 g. SiS Beta Fuel Gel is 40 g — fewer pouches, a larger osmotic hit if you have not practised it.

Sodium is a system. Neversecond C30 lists about 200 mg. Maurten Gel 100 lists about 35 mg. Precision Fuel PF 30 lists 0 mg in the gel. If every packet is Maurten, salt has to come from the bottle.

Live statuses: gels and chews catalog. Picks by job: best vegan energy gels. Packet counting without the planner: how many gels for a marathon.

How the numbers are computed

Hourly carbohydrate and sodium are computed first from your inputs. The language model only explains the belt using catalog rows. It cannot invent Certified Vegan, and it cannot add a product that is not in the table.

Fluid is a working plan from sweat rate, not a lab assay of your race-day weather. Test the bottle on long runs.

Gut-train the output

A 90 g/h plan on paper is not a trained gut. Practise the same products using the gut-training protocol. Check coffee plus caffeinated gels in the caffeine stack calculator so the first 100 mg packet does not land on top of race-morning espresso.

Course tables are a separate problem. Decode the sponsor list with the aid-station decoder and carry enough that a honey gel on the table is optional.

What to do next

Set finish time and grams per hour here. Confirm each SKU in the gel checker. Read the hour-by-hour protocol: vegan race-day fueling.

Frequently asked questions

How many carbs per hour should I take during a marathon?
About 30–60 g per hour from a single carbohydrate source, rising toward 90 g per hour when glucose and fructose are combined. Higher intakes need gut training first.
Are vegan energy gels as effective as non-vegan ones?
Carbohydrate grams and whether you practised the product decide that, not honey. Honey Stinger is not vegan. Maurten and Neversecond are manufacturer-confirmed vegan as of August 2026, not Certified Vegan.
How much sodium do runners need per hour?
Typical sports drinks supply roughly 300–600 mg of sodium per litre. This planner starts from sweat rate × about 700 mg/L as a working figure — test it on long runs.
Should I practise the plan before race day?
Yes. Rehearse the exact products in at least two long runs. Race day is the wrong time to debut a flavour.
Why are some products hidden by default?
Rows marked unclear stay off unless you opt in. GU Roctane and Clif Shot sit there in this catalog because amino-acid or historical honey sourcing is not a clean yes.
Can I skip gels entirely?
Yes. Tick no gels and the planner stays on chews and drink mix from the same catalog.
Does manufacturer-confirmed mean Certified Vegan?
No. Certified Vegan is a third-party trademark. Manufacturer-confirmed means the brand states vegan. Recheck the packet you pin to the belt.
Will this suggest Honey Stinger if the race is handing it out?
No. Honey Stinger is not vegan in this catalog. Carry your own checked packets and decode the table separately.

Sources

  1. Jeukendrup, A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise.
  2. plantbaes.net product catalog, last verified August 2026.
  3. plantbaes.net product verification methodology.

Educational content only. Carbohydrate, fiber, iron, B12, and hydration needs vary. Consult a sports dietitian or physician for individualized guidance — especially if you have a GI condition, anemia, or a history of underfueling.