Carb planner for runners

Carb planner for runners lets runners, running clubs and endurance communities add a practical endurance nutrition planner to a WordPress page with a shortcode.

The plugin includes a built-in Dutch and English front-end. The WordPress settings interface is in English. The site administrator can choose the default public planner language under Settings > Carb planner, and an individual shortcode can override that setting with language="en" or language="nl".

The front-end planner is intentionally product-neutral. It does not recommend products, display shop prices, collect email addresses, create user accounts, set marketing cookies, load remote scripts, or call an external calculation API. Calculations run locally in the visitor’s browser.

The planner uses exercise duration, body weight, self-reported carbohydrate tolerance, average speed, sex, temperature conditions and self-reported sweating as inputs. It returns an indicative carbohydrate target, a 30-minute distribution, a fluid testing range and an estimated sodium-loss range.

The output is intended as a practical starting point for testing during training. It is not individual medical or sports-dietetic advice.

The plugin includes an optional Aeroob.nl attribution link. It is disabled by default and can only be enabled deliberately by the site administrator. The attribution is never shown on aeroob.nl itself.

Features

• Add the planner with the [aeroob_koolhydraatplanner] shortcode.
• Built-in Dutch and English front-end.
• Set the default planner language in WordPress settings.
• Override the language per shortcode with [aeroob_koolhydraatplanner language="en"] or language="nl".
• Exercise-duration slider from 30 minutes up to 14 hours, in 15-minute steps.
• Body-weight slider.
• Carbohydrate-tolerance setting.
• Average-speed slider.
• Optional sex input used only as a small factor in fluid and sodium estimates.
• Temperature conditions.
• Self-reported sweating level.
• Carbohydrate target per hour and total amount.
• Distribution per 30 minutes.
• Fluid testing range.
• Estimated sodium-loss range.
• Responsive front-end layout.
• Keyboard-accessible form controls.
• Configurable title, introduction and accent colour.
• Optional Aeroob.nl attribution link, disabled by default and never displayed on aeroob.nl itself.
• No WooCommerce dependency.
• No account or email requirement.
• No marketing tracking or external calculation API.

Privacy

The plugin does not create visitor accounts, collect email addresses, use marketing tracking, call a remote calculation service or send planner input values to Aeroob. Calculations are performed locally in the browser.

Methodology

Carbohydrate targets use broad duration-dependent ranges and the visitor’s stated carbohydrate tolerance to select a practical starting point. Fluid output is deliberately presented as a testing range rather than a fixed drinking prescription. Sodium output is presented as estimated possible loss and not as an automatic replacement target.

Users should test any nutrition and hydration strategy during training and adapt it to individual tolerance, thirst, measured sweat loss and circumstances. People with relevant medical conditions, medication use or previous fluid or electrolyte problems should seek individual professional advice.