Fuel — COOKED

Sweat test · result

Sweat rate1.2 L/h

Sodium920 mg/L

In-app sweat test

A guided test measures your real losses. Re-test across seasons to keep targets honest.

Tonight · threshold 2h

Carbs88 g/h

Fluid · sodium640 ml · 760 mg

Per-session targets

Tuned to duration, intensity, conditions and today's readiness.

Fuel Kit

Bottle 1 · 750 ml2.5 scoops

Bottle 2 · 750 ml2.5 scoops

Pocket3 gels

Bottle builder

Targets become real bottles and scoops — capped at a gut-safe concentration.

c.Sip check — 1:15 inYou're 12 g behind pace. One gel now puts you back on target.

Carb-pacing buzzer

Keeps you on intake through long efforts, so the back half doesn't collapse.

Carb tolerance

Week 6 of 1078 g/h

Gut training

A progressive ladder from 50 to 120 g/h, so race intake feels routine.

Pre90 g carbs, 3h out
Bike90 g/h · front-loaded
Run70 g/h · gels + coke

Race-day fuel plan

Pre → hourly → post, split per leg for triathlon.

T-minus 3 days8 g/kg

5:00Wake · light breakfast
6:10Bottles mixed
6:45Roll-out

Race-week mode

A carb-load ramp for the final three days and a morning-of timeline.

Forecast · 6pm32°C

Fluid+500 ml/h

Sodium+300 mg/h

Weather-aware hydration

The forecast adjusts your bottle. Heat is planned for, not survived.

c.Fuel up — 90 min outThreshold 2h at 6pm — 80 g carbs + 600 ml now.

Pre-session reminder

It learns when you actually train and times itself to you.

Push the ceiling without wrecking your gut

Your body can only absorb about 60 g of glucose an hour before the SGLT1 transporter saturates. Add fructose in a 1:0.8 blend and you can reach 90–120 g/h. COOKED knows the difference — and checks your products can actually deliver it.

Beginner 50 g/h → elite 120 g/h — a tolerance ladder you climb over time.

Product validation — flags when a mix can't hit your target above 60 g/h.

Bottle concentration capped ~8% so fluid still absorbs, not just sugar.

Carry, sip, and salt to the number.

Everything you need to fuel a session right