Evidence-based sports nutrition

Know exactly what to eat before, during and after every ride.

Get a personalized fueling strategy based on current sports nutrition research, tailored to your training, goals and race demands.

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9:41Project Fuel

Personalized Report

Before Training

Goal

Maximize glycogen stores while minimizing gastrointestinal discomfort and ensuring optimal hydration before the session.

What your meal should look like

High in easily digestible carbohydrates
Moderate high-quality protein
Low in fat
Low in fibre
Avoid GI-irritating foods
Consumed ~3 hours before training

Evidence-Based Guidelines

Carbohydrates

1–4 g/kg body weight in the 1–4 hours pre-exercise to maximize glycogen stores.

Protein

0.25–0.4 g/kg (20–30 g) high-quality protein to support MPS.

Fat

Keep low — high-fat meals slow gastric emptying.

Fibre

Choose low-fibre foods to reduce GI symptoms.

Hydration

5–7 ml/kg fluid 2–4 h before; add 3–5 ml/kg ~2 h before if needed.

Your Personalized Recommendation

Athlete: 75 kg
Training: 3 h endurance ride
Meal timing: 3 h before

Nutrition Targets

Carbs

188 g

Protein

23 g

Fat

11 g

Fluid

500 ml

500 ml water 2–3 h before training

250 ml water 15–20 min before

Example Meal

110 g rolled oats
100 ml semi-skimmed milk
1.5 medium bananas (180 g)
15 g honey
3 slices white bread (105 g)
20 g jam

Meal Totals

Carbs

188 g

Protein

28 g

Fat

13 g

Fibre

19 g

Energy

981 kcal

Why this meal?

Provides sufficient carbohydrate to maximize glycogen availability while remaining low in fat and fibre to reduce GI discomfort during prolonged endurance exercise. High-quality protein supports muscle protein synthesis without compromising carbohydrate intake.

Why Project Fuel?

Everything you need for personalized sports nutrition.

Personalized Fuel Plans

Generate a complete fueling strategy for every workout and race based on your goals, duration and intensity.

Practical Meal Examples

See exactly what to eat with real food examples, homemade recipes and sports nutrition products.

Science You Can Trust

Every recommendation combines current sports nutrition research with your personal training data to create practical, individualized fueling strategies.

How it works

Three steps to a fueling strategy.

Describe your training

Enter your sport, session type, duration and conditions.

Get your nutrition plan

Practical recommendations for before, during and after your session.

Fuel with confidence

Put your plan into practice and perform at your best.

Fuel your next session with confidence.

Build your first personalized fuel plan in minutes.

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The People Behind Project Fuel

Created by

Project Fuel was created by JJPerformance with the goal of making evidence-based sports nutrition practical, personalized and accessible for endurance athletes.

BSc KinesiologyMSc Dietetics StudentEndurance AthleteFounder of JJPerformance

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