Science-based sports nutrition · Run · Ride · Tri

Your training is periodised. Your nutrition should be too.

Adaptive nutrition plans that change as your training does: week by week, session by session, right through to race day.

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6 questions · under 5 minutes · no account needed

Same athlete. Seven different days.

Most plans give you one carb number for the whole week. Phasic sets each day by the session on it: 312 g before a long run, 175 g on a rest day.

312
218
278
175
238
345
185
Mon4.5
Tue3.2
Wed4.0
Thu2.5
Fri3.4
Sat5.0
Sun2.7
  1. 01Tell us your trainingSport, weekly hours, body weight and your next race. Six questions, no account.
  2. 02Get a plan by the dayCarbs, protein and fat set for each session. Rest days differ from long runs.
  3. 03Arrive at the start fuelledCarb-loading 36–48 h out, then a race-morning and on-course plan you can print.
30–50%of endurance athletes report gut symptoms during exercise. Pre-race food is one of the main causes you can change.De Oliveira et al., Sports Med 2014
90 G/Hof carbohydrate may benefit events over 2.5 h, best absorbed from glucose–fructose blends.Burke et al., J Sports Sci 2011
2–3%performance gain from carbohydrate loading in set-distance events over 90 minutes.Hawley et al., Sports Med 1997

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Know the numbers. Figure out the meals yourself.
  • Today & tomorrow carb targets
  • Basic carb-loading calculator
  • A free preview of a full Pro plan
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Every free account includes a preview of Pro: one full 7-day plan and 3 meal swaps or re-plans.
  • Full 7-day personalised plan
  • Race-week carb-loading protocol
  • Minute-by-minute race-day timeline
  • Dynamic re-planning when sessions shift
  • Grocery list auto-generated
Race season is coming

Stop guessing.
Start fuelling right.

Your first plan in under five minutes. Free to start.Get your free plan →