Quantify the carbs, fats, + other nutrients burned in your workouts.
Fuelbetter's proprietary algorithms quantify the glycogen (net carbs) & fat you burn during your workouts -- allowing you to pre-fuel and re-fuel precisely, matching your net carb intake with your glycogen burn.
And it's not just glycogen & fats: when you plan or record a workout, Fuelbetter also calculates the water, sodium, magnesium, calcium, copper, zinc, iron, vitamin B3, vitamin B6, and other nutrients you lose, based on the workout's type, duration, and intensity.
Best of all, you can plan in advance. Plan a future workout, and Fuelbetter calculates the nutrient impact instantly -- allowing you to plan your nutrient intake before, during, and after your efforts.
Finally, visibility into the nutrient impact of your training like never before -- empowering you to accelerate recovery & muscle adapation, and fuel tomorrow's performance.
Dial in your protein intake
Optimizing your protein intake is central to physical recovery, muscle synthesis, and muscle adaptation. The best way to calculate your protein intake requirement is to base it on your lean body mass, not your total body weight. After all, it's your lean tissue not you fat tissue that drives your protein needs.
But this calculation can be impractical -- you need to know your body fat % or lean body mass -- and so nutritionists and dietitians often estimate protein requirements using total body weight as a proxy.
This approach can work fine for healthy-weight non-athletes. But for athletes with lower-than-average body fat %, higher-than-average lean mass, and a desire for accelerating recovery and muscle adapation, the body-weight-basis approach can significantly under-estimate your optimal protein intake target. To make matters even more complex, different athletes have different sport-specific protein needs: a middle-distance endurance runner, a CrossFit athlete, and a competitive bodybuilder are challenging their musculature in different ways and have different recovery cycles. And if you factor in a weight loss or gain goal into the equation, optimal protein intake targets change again.
That's why Fuelbetter calculates your protein intake target based on your lean body mass, your athletic focus, and your weight goal. Don't know your body fat % or lean body mass? Don't sweat it. Fuelbetter's proprietary algorithms will estimate it for you.
Even better - tap Auto-suggest, and Fuelbetter's powerful digital dietitian will suggest the optimal dose and timing of your protein intake, taking into account your recorded or planned activities and the rest of your dietary intake throughout the day.
Nail your amino acid ratios
While your overall protein intake is important, what's even more important is getting the right quantity of essential amino acids -- in the right ratio -- to support recovery and muscle protein synthesis. After all, you can hit your overall protein target, but your body's ability to use that protein will be rate-limited by each individual essential amino acid: if you're a little short of one, your body won't be able to make full use of the others. Your body has no storage system for amino acids other than your lean tissue -- so it's important to hit your individual amino acid targets daily to prevent your lean tissue being broken down for raw materials.
Think eggs and lean chicken are enough? These and other animal meats and eggs are regarded as "complete proteins" -- and they are for the non-athletic general public. But athletes interested in faster recovery, muscle synthesis, and performance have greater requirements for certain proteogenic essential amino acids, such as leucine, and non-proteogenic amino acids, such as creatine.
For plant-based athletes, meeting amino acid targets gets even harder. Plants are poor sources of keystone ergogenic amino acids like leucine and creatine, not to mention essential amino acids like methionine.
Fuelbetter calculates your individual amino acid targets based on your lean body mass, athletic focus, and weight goal -- and gives you high-resolution feedback for each amino acid, empowering you to hit your targets daily. Not getting everything you need from real foods? Now you'll know exactly which aminos to supplement, and by how much. Hit your goals faster and avoid buying supplements you don't need. Win-win.
Multivitamin supps aren't enough
Many athletes fall into the habit of hitting their macronutrient targets, then taking a multivitamin supplement hoping to cover any shortfall in vitamin & mineral intake. The result? Sub-optimal recovery & performance - not to mention a real risk of developing clinical nutrient deficiencies.
The International Society of Sports Nutrition, the American College of Sports Medicine, the Institute of Medicine, and every sports dietitian you'll meet will urge you to take a "food first" approach to meeting your nutrient requirements, and to minimize your reliance on supplements. Why?
You need more than just the essential vitamins & minerals. Real foods contain much more than the essential vitamins & minerals. They contain hundreds -- if not thousands -- of other bioactive substances that are health-promoting in their own right, and also support the health of your intestinal microbiome. These include different kinds of soluable fibers (e.g., beta-glucans, inulin, galacto-oligosaccharides), polyphenols (e.g., curcuminoids, flavonoids, catechins), organosulfur compounds (e.g., glucoraphanin), hydroxycinnamic acids (e.g., 5-caffeoylquinnic acid), and more. For non-athletes, obtaining enough of these beneficial compounds from dietary intake is important. But for athletes -- with elevated levels oxidative and mechanical stress -- it's critical for maximizing recovery and performance.
Multivitamins rarely contain all of what you need -- and often contain too much of what you don't need. They often contain none or only token amounts of macrominerals (e.g., calcium, magnesium), essential fats (e.g., ALA, DHA, EPA), and macrovitamins (e.g., choline, trimethyglycine). Just because you see it on the label, doesn't mean you're getting all you need. At the same time, multivitamins often provide high doses of minerals and vitamins that you're already getting from your diet. High doses of fat soluable vitamins (e.g., vitamin A) can result in toxicity, and high doses of certain minerals can not only be toxic but also interfere with your absorption of other minerals. More is not always better.
Supplements may not actually contain what's reported on the label. Multivitamins and other supplements are not regulated or monitored in the same way as foods, drinks, or prescription drugs. The result is that supplement products -- even from popular, well-respected brands -- may not contain what they report on their labels. The problem is not just one of under- or over-reporting the desired ingredients, but the presence of contaminants (such as heavy metals, ash, or hairs) or substances banned/unapproved for use in supplements (such as steroids, sildenafil ("Viagra"), or sibutramine ("Meridia")). Several studies by the U.S. Food & Drug Administration and independent researchers show this remains on ongoing problem.