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Carbohydrate Counter

Access the same Carbohydrate Counter I use with all of my Olympic Athletes.

Carbohydrate Counter - The Swimming Dietitian
The Swimming Dietitian
Carbohydrate Counter
Search for foods, enter quantities, and build your pre-race carb total.
⚡ 1g carbohydrate per 1 minute pre-race
Note: The 1g/min rule is a practical guide, not a direct research finding. Formal guidelines recommend 1-4g CHO/kg body weight in the 1-4 hours pre-exercise. The 1g/min approach is a useful real-world translation of this, but individual needs vary with body weight, event type, and gut tolerance.
Region
I have minutes pre-race
CHO target
Enter how many minutes you have before your race to see your target
About these values: Carbohydrate amounts are averages across brands and products — useful as a ballpark. Always check the nutrition panel of the specific product you use for precision. AUS values curated by Ali Disher, APD.
Filter:
✓ Gluten free only
↕ Sort: CHO/100g
Search for a food
🔍
Add to total —
-- g
My carb total (add multiple foods to build your pre-race plan)
🔍 Search for foods above and add them to build your pre-race total
Total carbohydrate
0 g CHO
Target
-- g CHO

Not a Swimmer?

This tool works for any sport — not just swimming.

The 1g carbohydrate per 1 minute pre-race rule is a practical guide based on established sports nutrition principles. Formally, guidelines recommend 1–4g CHO per kg body weight in the 1–4 hours before exercise. The 1g/min approach is a useful real-world translation of this, but it is not a one-size-fits-all prescription — individual needs vary with body weight, sport type, event duration, and gut tolerance.

You can still use this counter and the race plan template as a starting point for any sport. If you would like a race nutrition template specific to your sport, use the suggestion form below to request one — Ali will build these on demand as sports beyond swimming are requested.

Suggest a Food

Missing something? Let Ali know and she will consider adding it.

CHO values are approximate. AUS list curated by Ali Disher, APD. US values from USDA and manufacturer data. theswimmingdietitian.com