My Fuel Plan

Know exactly how much to eat and drink before, during and after every session. My Fuel Plan turns your workout into specific numbers — carbs per hour, fluid per hour, sodium per hour — based on your sport, intensity, duration, body weight and the conditions you're training in. No food logging, no calorie counting, no lengthy setup. WHAT YOU GET - Carbohydrate, fluid and sodium targets, per hour and in total - A fuelling timeline covering 2-3 hours before, 30 minutes before, during, and recovery afterwards - Recovery guidance with carb and protein targets after hard sessions - Race day guidance including carb-loading and race-morning fuelling - Tap "Start my session" when you set off and get a live tracker plus phone alerts at each fuelling interval BUILD A STRATEGY AROUND WHAT YOU ACTUALLY CARRY Tell the app what you have — gels, chews, sports drink, bananas, dates, rice cakes, energy bars, or add your own foods — and it works out how much of each to use and when. No more guessing whether three gels is enough. FUEL IQ Short, practical explanations of why your numbers are what they are: how much carbohydrate your body can actually absorb per hour, why replacing all your sweat losses isn't the goal, and how sodium differs from fluid. Plus a sweat rate test so you can replace estimates with your own measured number. BUILT ON PUBLISHED SPORTS SCIENCE Targets follow guidance from the International Society of Sports Nutrition and the American College of Sports Medicine, adjusted for your weight, effort and conditions. Every number comes with a plain explanation of where it came from. SPORTS COVERED Running, cycling (outdoor and indoor), swimming, tennis, padel, badminton, football and general training. ALSO AVAILABLE Connect Strava to analyse a completed activity and get recovery fuelling based on the real effort and conditions of that session. FREE AND PREMIUM The core calculator is free. Premium unlocks race day guidance, recovery targets, the full fuelling timeline and the complete fuel strategy builder. My Fuel Plan gives general nutritional guidance for healthy adults and is not medical or dietetic advice. If you have a medical condition or specific dietary needs, speak to a qualified professional. Questions? [email protected]