Nutrition guidance

With every workout

Pro members get personalized fueling guidance on each session:

• Pre-workout — what and when to eat, based on intensity and duration.

• During — carbohydrate and hydration targets per hour for longer sessions.

• Post-workout — recovery nutrition timing, with protein and carb amounts.

For race week, you'll also get carb-loading guidance starting 3 days out.

How it adapts

Recommendations scale with intensity and duration. A 45-minute recovery ride gets simple advice; a 3-hour endurance ride includes detailed carb targets (30–60g/hour) and hydration. High-intensity sessions emphasize glycogen and pre-workout timing. The advice also considers your sport — running fuels differently than cycling due to GI sensitivity.