"I bonk in the second half of long runs and I don't know if it's fueling or pacing"
AI meal planning · USDA-verified
Fuel For The Long Miles
Carb periodization, race-day fueling, electrolyte strategy, and post-session recovery — built around your training week. Designed for runners, cyclists, and triathletes who train aerobically and need their nutrition to keep up.
OUTCOME
THE CHALLENGE
Endurance Nutrition Is Not Strength Nutrition
Generic 'athlete' plans treat 90-minute long runs the same as 30-minute lifting sessions. They aren't. The frustrations we hear most:
"Race-day GI issues are killing my results — I need to actually practice my fueling"
"I cramp on hot training days even though I drink water — electrolytes are a mystery"
"Easy days, hard days, race weeks — my nutrition should change, but it never does"
THE SOLUTION
A Plan That Periodizes With Your Training
Carbs scale up for long-ride and long-run days, recovery meals refill glycogen, and race-week protocols are scripted — not improvised at the start line.
WHY IT WORKS
What Endurance-Focused Nutrition Can Support
Sports nutrition science is clear on the patterns that support aerobic performance. Plans are built around them.
Daily carb intake periodized to training load (often 5–10 g/kg/day depending on volume, per ISSN guidance)
Race-day fueling targets of 30–90 g carbs/hour for sessions over 60–90 minutes
Glycogen replenishment in the post-session window (~1.0–1.2 g/kg carbs/hour for ~4 hours when fast recovery matters)
Protein distribution to support training adaptations (~1.4–1.7 g/kg/day for endurance)
Electrolyte planning — sodium especially — for hot or long sessions
Hydration cues built around session length and conditions
Pre-workout fueling structured to support intensity without GI distress
Recovery-day eating patterns distinct from heavy-training-day eating
Race-week carb loading scripted, not guessed, in the final 36–48 hours
HOW IT WORKS
How It Works
Our AI makes healthy eating simple with a personalized, science-backed approach
STEP 01
Share Your Training Block
Tell us your weekly volume, hard-session days, long-run/ride days, race dates, and any GI tolerances or restrictions.
STEP 02
Get A Periodized Carb Plan
Daily carb targets scale with session demand. Long-ride days look very different from rest days — and that's the point.
STEP 03
Practice Fueling Strategy
In-session carb intake, electrolyte plans, and pre-/post-session meals — including race-week and race-day protocols to rehearse.
STEP 04
Adjust By Block
As your build, peak, and taper phases shift, the plan periodizes with them. Race weeks have their own structure.
REAL RESULTS
What Endurance Athletes Want
Themes we hear from runners, cyclists, and triathletes
I keep blowing up at mile 18. My coach says 'fuel better.' I need an actual fueling plan to practice on long runs.
Early user feedback
Marathoner
Goal: practice race-day fueling weekly
On a long ride day I should be eating completely differently than a rest day. Most apps treat both the same.
User story
Cyclist
Goal: carbs periodized to session demand
Race-week nutrition is where I keep guessing. I want a scripted protocol I can actually follow.
Community feedback
Triathlete
Goal: scripted race-week fueling
Your transformation starts here
Train Hard. Fuel Smart. Race Ready.
Periodized carbs, race-day scripts, electrolyte plans, and recovery meals — built around your training week, not a generic athlete template.
No credit card requiredStart in under 3 minutes
BY THE NUMBERS
Endurance Nutrition By The Numbers
Reference figures from sports-nutrition position stands — not platform claims.
5–10 g/kg
Daily carbs
common range for endurance athletes, scaled to volume
30–90 g/hr
In-race carbs
for sessions >60–90 minutes per ISSN/IOC guidance
1.0–1.2 g/kg
Recovery carbs per hour
in the first ~4 hours when fast glycogen refill matters
300–700 mg/L
Sweat sodium range
varies widely — electrolytes are individual, not one-size-fits-all
WHAT YOU GET
How The Plan Knows Endurance
Built for aerobic training demands — not adapted from a general fitness plan.
Carb Periodization By Day
Long-run/ride days, hard intervals, easy days, and rest days each get different carb targets — matched to training demand
Race-Day Fueling Scripts
In-session carbs/hour and electrolyte timing scheduled for goal races so race day is a rehearsal, not an experiment
Recovery Meals With Real Glycogen Math
Post-session meals are sized to actually refill glycogen — not just 'something with protein'
Hot-Weather & Long-Session Hydration
Electrolyte and fluid cues built into long-session and hot-condition plans
WHO IT'S FOR
Who Can Benefit?
Our AI meal planning serves a diverse community of health-conscious individuals and professionals
Marathon Runners
Road marathoners building toward goal races who need carb periodization, race-day fueling, and recovery dialed in
Cyclists & Long Riders
Road cyclists, gravel riders, and sportive athletes managing 3–6+ hour sessions and high weekly volume
Trail & Ultra Runners
Trail and ultramarathon runners navigating multi-hour sessions where fueling strategy makes or breaks the day
Triathletes
Sprint, Olympic, 70.3, and Ironman athletes who need separate fueling logic for swim, bike, and run training
Half Marathon & Recreational Endurance
Runners working toward 10K and half-marathon goals who want their nutrition to match their training intent
Age-Group Athletes
Masters athletes balancing endurance volume, recovery, and longevity goals — nutrition that respects all three
Explore Related Resources
Discover more tools and guides for your nutrition journey
Scientific sources
Sports-nutrition position stands and peer-reviewed evidence informing endurance nutrition.
ISSN exercise & sports nutrition review update: research & recommendations
Journal of the International Society of Sports Nutrition · 2018
consensusNutrition and athletic performance: joint position statement
Academy of Nutrition and Dietetics, Dietitians of Canada, ACSM · 2016
consensusIOC consensus statement on dietary supplements and the high-performance athlete
British Journal of Sports Medicine · 2018
consensusCarbohydrates for training and competition
Journal of Sports Sciences · 2011
reviewISSN position stand: nutrient timing
Journal of the International Society of Sports Nutrition · 2017
consensusFluid and electrolyte replacement requirements for endurance exercise
Sports Medicine · 2014
review
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