Find Your Path tool
Nutrition Compare
Fuel and hydration on one table — carbs per serve, carbs per hour, sodium, caffeine and format across PF&H, PURE, Maurten, GU and more. Dial in a per-hour plan instead of guessing at the aid station.
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Good to know
How many grams of carbs per hour should I aim for?
Rule of thumb: 30–60 g/hr for efforts up to two hours, 60–90 g/hr beyond that if your gut is trained for it. The table shows carbs per serve so you can add products up to your target — two 30 g gels an hour is 60 g, for instance.
Why are the PF&H products numbered 500, 1000, 1500?
Those are sodium concentrations in mg per litre. Higher numbers suit saltier, heavier sweaters and hotter conditions. It's about matching your sweat, not the race distance — a light sweater can run PH500 over a marathon.
Gels, chews or drink mix — does it matter?
Physiologically the carbs are what count; the format is about how your gut and preference cope. Drink mix doubles as hydration and is easy to sip steadily; gels are fast and packable; chews and waffles feel more like food on long, low-intensity days. Many people mix formats across a race.
Can I compare a hydration tab against an energy gel?
You can, but the tool will note they're doing different jobs — a tab is electrolytes with little or no carbohydrate, a gel is fuel. Compare within a job (fuel vs fuel, electrolyte vs electrolyte) for a fair read.