Tools
Running Nutrition Analysis
click your run distance to start your analysis:
This is quick and easy. Just enter a few details about your run that lets us do the calculations, and we’ll give you a FREE customized analysis and set of recommendations that includes:
- calorie burn rate
- METs (metabolic equivalents)
- recommended calorie intake
- best type of calories to use
- water and fluid recommendations
- electrolyte recommendations
- detailed questions and answers
- quick, easy and 100% FREE
Analysis and recommendations are based on research by the American College of Sports Medicine and other independent organizations.
Cycling Nutrition Analysis
click for your free customized cycling nutrition analysis:
This is quick and easy. Just enter a few details about your ride (distance, duration, climbing, etc.) that lets us do the calculations, and we’ll give you a FREE customized analysis and set of recommendations that includes:
- calorie burn rate
- METs (metabolic equivalents)
- recommended calorie intake
- best type of calories to use
- water and fluid recommendations
- electrolyte recommendations
- calculations account for feet of climbing and wind if known
- detailed questions and answers
- quick, easy and 100% FREE
Analysis and recommendations are based on research by the American College of Sports Medicine and other independent organizations.
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related resources
gels, drinks, chews ... what's best for your sport?
Use our Sherpa Nutrition Guide tool to get your nutrition dialed in. Just plug in your sport, problems you’re having (cramping, stomach issues, running out of energy) and Sherpa will give you a detailed person guide. Free, quick and easy!
what is an energy gel and who should use them
Many people are not fans of energy gels at first because they can be sticky, thick and hard to get down. Why would anyone use an energy gel? Why not just stick to energy bars and sports drinks? All good questions… read on
when to use energy gels and sports drinks and can they be used together
If you decide to use e-Gel and e-Fuel together (or any energy gel and sports drink), follow these guidelines for best results.
hydration and proper use of energy gels
Before building an energy gel into your training and competition program, it is critical to understand the importance of proper hydration.
energy gels are a better choice than bars and chews
Protein bars, energy gels, chews, hydration drinks, fruit … what should you use? Making the right selection can significantly improve performance.
marathon training with e-Gel
ingredient articles
fat and protein during your race, don't do it!
In order to achieve optimum performance in any endurance sport you need to maximize oxygen delivery to the working muscles. What you eat plays a significant role.
fructose, you need some!
Fructose often gets a bad rap, but using it properly will actually give you an advantage, learn how.
hyponautremia, electrolytes may save your life
race tips and strategy
the marathon wall and how to avoid it
The bad news is that “the wall” is a very real thing. The good news is that you can avoid “hitting the wall” if you follow this advice.