Nutrition for runners
A flat daily calorie number treats a 20 km long run and a rest day the same. Sweatmeal sets each day from the running you did.
Who this is for
Road, trail and marathon runners who track runs with Strava, Whoop, Oura or Apple Health.
Three common problems
Eating the same on long-run and rest days
A fixed target is too low after a long run and too high on a day off. Either way the week drifts.
Marathon carb-loading by guesswork
How many grams, which days, and how much of it is just a heavier dinner? Most plans stop at "eat more carbs".
Cutting while building mileage
Running a deficit through a heavy block undermines the training the deficit is meant to serve.
How Sweatmeal handles them
A target from the run you did
Your burn comes from a connected wearable, so the day's calories and carbs follow the session rather than an average.
A race calendar
Add a race and the carbohydrate floor lifts through race week. The method is worked through in the marathon guide.
A deficit that eases on hard days
The deficit is cycled around training load, smaller on hard days, and never goes below your resting metabolic rate.
The method is on the methodology page. Targets, wearable sync, trends and the race calendar are free; logging and the AI coach are Pro.