02 — Fuel

Eat on schedule.

Pick a plan by goal. Get daily calorie and macro targets on your dashboard, and sample days you can actually cook.

Lean Speed

Moderate energy with high protein for sprinters keeping bodyweight steady.

2,600kcal

185g

Protein

290g

Carbs

75g

Fat

Sample: 80 g rolled oats with 250 ml milk, 150 g blueberries, 3 scrambled eggs

Higher energy and carbohydrate for heavy strength blocks and double days.

3,200kcal

200g

Protein

390g

Carbs

95g

Fat

Sample: 100 g oats, 300 ml milk, 1 tbsp peanut butter, 4 eggs, 250 ml orange juice

Familiar, easy-to-digest foods with carbohydrate prioritised before competition.

2,800kcal

160g

Protein

400g

Carbs

65g

Fat

Sample: 2 bagels with jam, 2 eggs, 250 ml juice

Targets are general guidance for a reference adult athlete. Individual needs vary — adjust with a registered dietitian.