Before the session
Review the start time, recent meals and what you have previously tolerated. A plan should distinguish food already eaten from a proposed intake. Do not treat an empty meal log as proof that you have not eaten.
During the session
Consider the actual work and conditions before reviewing carbohydrate and fluid logistics. Count all food, gels and drinks together. A planned amount is not proof of consumption, absorption or a measured calorie requirement. Practice tolerance rather than copying an elite athlete’s intake.
After the session
Record what you actually completed, consumed and tolerated. Available before/after weight, drinking and other required inputs may support a clearly labelled estimate; missing inputs must remain missing. Review ordinary meals and the next session rather than relying on a recovery score alone.
Use the manual path when you prefer
Meal and hydration entries do not require a photo or external AI. Optional photo analysis has separate named-provider consent. A calculated suggestion needs review; it is not diagnosis, a treatment plan or a substitute for a sports dietitian’s assessment.
Sources and interpretation
Educational summary prepared for JMM. No independent clinical review is recorded. These sources do not validate the complete app or endorse this service. Some external sources are in English.