How we read foods, for training and racing.
- Six numbers from the label
- The same for every food
The short answer
A food's job on a training day is to deliver usable carbs, salt and energy without upsetting the gut. Every food page works out these numbers from its label, so whole foods, recipes and branded products read the same way.
The six numbers on every food page
Carb density
Carbs ÷ serving weightHow concentrated the carbs are: it decides how easy a food is on the gut at race pace.Under 10% drink-like · 10 to 40% real food · 40 to 70% like a gel · over 70% very denseGlucose to fructose
Glucose : fructoseTwo carb sources raise how much the gut can take in an hour, above about 60 g.Glucose only: about 60 g an hour · 2:1 to 1:1: up to 90 g · 120 g studied only in trained athletesSodium per 100 kcal
(Sodium ÷ kcal) × 100Salt for the energy it carries, against sweat losses of 300 to 600 mg an hour.100 and up excellent · 50 good · 20 average · under 20 poorEnergy density
kJ ÷ gramsEnergy you carry per gram, when grams in the pocket matter.Under 8 kJ/g low · 8 to 14 standard · 14 and up very denseGlycaemic profile
The carbs, fibre and fat togetherFast is race-day fuel; slow belongs before the race.Fast · moderate · slowServings for 60 g an hour
60 ÷ carbs per servingHow many an hour for a 60 g baseline.1.5 or fewer excellent · 2.5 good · 4 average · more poorWhen to eat what by the job it does
| When | What good fuel looks like | Avoid |
|---|---|---|
| Before a race (1 to 3 hours) | 40 to 80 g carbs, little fat or fibre, slow to moderate | Heavy fat, more than 8 g fibre, anything new |
| During a race (each hour) | 60 to 90 g carbs, glucose with fructose, 300 to 600 mg sodium, easy on the gut | More than 3 g fat or 2 g fibre a serving, glucose only above 60 g an hour |
| After (the first hour) | About 3 g carbs to 1 g protein, 1 to 1.2 g carbs per kg, plus fluid and salt | A fatty meal before the carbs go back in |
| Everyday training | Mixed macros with fibre and micronutrients, matched to the session | Race gels and dense sugars on easy days |
Put it to work
Look up a food, or set two side by side.
In the app
Eating today? Log it in one tap.
Say it, scan it or search it. Glyco counts it against the carbs and protein your training needs today.
