Nutrition
Race fuelling plan
Carbs, water, sodium and a feeding timeline calculated from your goal time — 10K to ultra.
Open the calculator →Supplement dosing
Creatine, beta-alanine, bicarbonate and caffeine — dosed to your body weight, not to a one-size scoop.
Open the calculator →Intra-workout drink
Your homemade recipe: carbs, water, digestive concentration and electrolytes, calculated for your effort.
Open the calculator →Express recovery
HRV, sleep and RPE turned into a post-workout nutrition protocol, without over-reading.
Open the calculator →Protein per day
Your daily protein intake and per-meal target from your weight, age, sport and goal.
Open the calculator →Performance
Race time predictor
Estimate your 5K, 10K, half and marathon times from a recent performance (Riegel), then plan your fuelling.
Open the calculator →Pace & splits
Turn a goal time into pace (min/km), speed and split times per marker — 5K to marathon.
Open the calculator →Heart rate zones
Your 5 cardiac zones from your age (or max HR) and resting HR — Karvonen method or % max HR.
Open the calculator →Strength
StaminaLab is an informational tool based on sports-science literature. It does not replace the advice of a doctor, dietitian or strength coach. Consult a professional before making any change to your supplementation.