AI sport nutrition: macro-optimized meal plans for athletes

AI sport nutrition is software that adjusts daily macro and calorie targets to an athlete's training load using their schedule, body composition, and goals. The plan shifts day-by-day — higher-carb meals around hard sessions, leaner days when volume drops, and pre/post-workout meals slotted into the 2-3 hour and 0-2 hour windows. Macros are sized to the sport (e.g. 6-10 g/kg/day carbs for endurance, 1.6-2.2 g/kg/day protein for strength), and recipes and grocery lists rebuild whenever the plan changes.

Two to three hours before training, eat a balanced meal with complex carbohydrates, moderate protein, and low fat — for example oatmeal with banana and whey protein, or rice with chicken and vegetables. If you only have 30-60 minutes, choose something fast-digesting like a banana, dates, or a small energy bar. The goal is to top up muscle glycogen without sitting heavy in the stomach. Our AI plans schedule pre-workout meals automatically based on your training calendar.

Hydration is one of the largest performance levers. Even 2 percent dehydration can drop endurance output by 20-25 percent and reduce strength and power. Aim for around 500 ml of water 2-3 hours before exercise, 200-300 ml every 15-20 minutes during exercise, and replace 1.5 liters for every kilogram of body weight lost in sweat. For sessions over 60 minutes, add an electrolyte drink to replace sodium and potassium so cramps and central fatigue stay away.

On training days, anchor your meals around the workout — a higher-carb meal 2-3 hours before, a recovery meal within 1-2 hours after, and protein-rich meals every 3-4 hours through the day. On rest days, total calories drop by roughly 300-500, carbs come down 1-2 g per kg of bodyweight, and protein stays the same to support recovery. Plans built by the AI automatically shift macros and timing day-by-day so you don't have to do the math.

Within two hours of finishing a hard session, get 20-40 g of high-quality protein plus carbohydrates at roughly 0.5-1 g per kg of bodyweight to replenish muscle glycogen and trigger protein synthesis. Practical options include a protein shake with fruit, chicken with rice and vegetables, or Greek yogurt with oats and berries. Athletes who train twice a day should treat the second meal as urgent — recovery windows really matter when sessions stack.

Food first — supplements only fill specific gaps. The strongest-evidence options for athletes are creatine monohydrate (3-5 g daily for strength and power), caffeine (3-6 mg per kg for endurance and focus), beta-alanine (3-6 g daily for high-intensity work), and vitamin D if blood levels are low. Protein powder is convenient but not magically better than meat, fish, eggs, or dairy. Always check governing-body lists if you compete in tested sports.

Endurance athletes (runners, cyclists, triathletes) need higher daily carbs — often 6-10 g per kg — and structured fueling during long sessions. Strength and power athletes (lifters, throwers, sprinters) prioritize protein at 1.6-2.2 g per kg and adequate creatine. Team-sport athletes need both: enough carbs to repeat sprints over 90 minutes plus protein to recover between matches. Our AI builds plans by sport profile so the macro mix matches your actual demands.