Training-aware nutrition coaching for endurance and strength athletes.https://sweatmeal.apphttps://sweatmeal.app/blog/are-strava-calories-accuratehttps://sweatmeal.app/blog/are-strava-calories-accurateStrava calories are only as good as their source: a power meter, Strava's own estimate, or your watch. Here is how each one is calculated and how far to trust it.Thu, 15 Oct 2026 00:00:00 GMTwearablescaloriesstravacyclingrunningSweatmealhttps://sweatmeal.app/blog/garmin-vs-whoop-vs-apple-watch-calorieshttps://sweatmeal.app/blog/garmin-vs-whoop-vs-apple-watch-caloriesNo wearable is accurate for calories: studies put Apple Watch and Garmin at roughly 20-30% error and disagree on which wins. Whoop has no published calorie test.Thu, 15 Oct 2026 00:00:00 GMTwearablescalorieswhoopgarminapple watchSweatmealhttps://sweatmeal.app/blog/is-oura-calorie-burn-accuratehttps://sweatmeal.app/blog/is-oura-calorie-burn-accurateIn the only lab test of Oura calories, the ring tracked changes well but missed by about 21% and underestimated hard exercise. Both studies used the older Gen 2 ring.Thu, 15 Oct 2026 00:00:00 GMTwearablescaloriesouraSweatmealhttps://sweatmeal.app/blog/is-whoop-calorie-burn-accuratehttps://sweatmeal.app/blog/is-whoop-calorie-burn-accurateNo published study has validated Whoop calorie burn against a lab reference. Its heart rate holds up well; similar devices usually miss calories by 20-30% in lab tests.Thu, 15 Oct 2026 00:00:00 GMTwearablescalorieswhoopSweatmealhttps://sweatmeal.app/blog/carbs-per-hour-cycling-runninghttps://sweatmeal.app/blog/carbs-per-hour-cycling-runningHow many grams of carbs per hour for cycling and running: none under 45 min, 30-60 g/h for 1-2.5 h, up to 90 g/h beyond. How to pick yours, with examples.Sat, 03 Oct 2026 00:00:00 GMTcarbsrace fuelingcyclingrunningenduranceSweatmealhttps://sweatmeal.app/blog/hyrox-nutritionhttps://sweatmeal.app/blog/hyrox-nutritionHyrox fuelling by finish time: 7-12 g/kg carbs the day before if under 90 min, a 10-12 g/kg load if longer, and 1-4 g/kg 1-4 hours before your heat.Sat, 03 Oct 2026 00:00:00 GMThyroxrace fuelingcarbshybrid trainingSweatmealhttps://sweatmeal.app/blog/long-ride-calories-and-what-to-eat-afterhttps://sweatmeal.app/blog/long-ride-calories-and-what-to-eat-afterA 75 kg rider burns about 1,500-1,750 kcal in 3 hours at moderate effort. Here is how to work out your number and what to eat after the ride.Sat, 03 Oct 2026 00:00:00 GMTcyclingcaloriesrecoverycarbsSweatmealhttps://sweatmeal.app/blog/lose-fat-endurance-traininghttps://sweatmeal.app/blog/lose-fat-endurance-trainingLose fat during endurance training by aiming for about 0.5-0.7% of bodyweight a week, a smaller deficit on key sessions and protein held high.Sat, 03 Oct 2026 00:00:00 GMTfat lossendurancecaloriesSweatmealhttps://sweatmeal.app/blog/marathon-carb-loadinghttps://sweatmeal.app/blog/marathon-carb-loadingMarathon carb-loading in grams: 10-12 g of carbs per kg a day for the last 36-48 hours, then 1-4 g/kg before the start. A day-by-day plan with the maths.Sat, 03 Oct 2026 00:00:00 GMTcarbsmarathonrace fuelingenduranceSweatmealhttps://sweatmeal.app/blog/protein-for-liftershttps://sweatmeal.app/blog/protein-for-liftersLifters need 1.4-2.0 g of protein per kg a day, split into 3-5 meals of 0.25-0.3 g/kg, the same on rest days. Set it from lean mass if you carry more fat.Sat, 03 Oct 2026 00:00:00 GMTproteinstrength trainingbody compositionSweatmealhttps://sweatmeal.app/blog/sweatmeal-vs-fuelinhttps://sweatmeal.app/blog/sweatmeal-vs-fuelinFuelin syncs training plans and Garmin and has human coaches. Sweatmeal syncs Whoop, Oura and Apple Health, with free targets. A fair comparison.Sat, 03 Oct 2026 00:00:00 GMTcomparisonappsenduranceSweatmealhttps://sweatmeal.app/blog/sweatmeal-vs-macrofactorhttps://sweatmeal.app/blog/sweatmeal-vs-macrofactorSweatmeal vs MacroFactor: both adapt your calories to your weight trend. How they differ on training load, wearables, race planning, logging and price.Sat, 03 Oct 2026 00:00:00 GMTcomparisonappsadaptive TDEEtraining loadSweatmealhttps://sweatmeal.app/blog/sweatmeal-vs-myfitnesspal-for-athleteshttps://sweatmeal.app/blog/sweatmeal-vs-myfitnesspal-for-athletesMyFitnessPal is a food diary with a big database. Sweatmeal sets a target that moves with your training. A fair comparison for people who train.Sat, 03 Oct 2026 00:00:00 GMTcomparisonappscaloriesSweatmealhttps://sweatmeal.app/blog/triathlon-training-nutritionhttps://sweatmeal.app/blog/triathlon-training-nutritionA triathlete needs 3-5 g/kg of carbs on light days and 6-10 g/kg on big ones, plus 30-90 g per hour in sessions over an hour. A worked week for 70 kg.Sat, 03 Oct 2026 00:00:00 GMTtriathloncarbsenduranceSweatmealhttps://sweatmeal.app/blog/under-fuelling-reds-athleteshttps://sweatmeal.app/blog/under-fuelling-reds-athletesREDs is what long-term low energy availability does to athletes: hormones, bones, mood, performance. The signs, the arithmetic, and when to see a doctor.Sat, 03 Oct 2026 00:00:00 GMTRED-Senergy availabilityhealthSweatmealhttps://sweatmeal.app/blog/what-to-eat-on-a-rest-dayhttps://sweatmeal.app/blog/what-to-eat-on-a-rest-dayOn a rest day, keep protein the same, drop carbs to about 3-5 g/kg and eat a few hundred kcal less. A worked example for a 75 kg athlete.Sat, 03 Oct 2026 00:00:00 GMTrest daycaloriescarbsrecoverySweatmealhttps://sweatmeal.app/blog/whoop-vs-calorie-app-which-number-to-trusthttps://sweatmeal.app/blog/whoop-vs-calorie-app-which-number-to-trustWhoop and calorie apps count different things, and wrist burn estimates carry 20%+ error. Your weight trend over 2-3 weeks is the number to trust.Sat, 03 Oct 2026 00:00:00 GMTwearablescaloriesTDEESweatmealhttps://sweatmeal.app/blog/race-carb-loadinghttps://sweatmeal.app/blog/race-carb-loadingCarb-loading is not one big pasta dinner. It is a build across race week that peaks the day before - here is how to plan it around your calendar.Mon, 06 Jul 2026 00:00:00 GMTcarbsrace fuelingenduranceSweatmealhttps://sweatmeal.app/blog/training-aware-nutritionhttps://sweatmeal.app/blog/training-aware-nutritionA flat daily calorie target ignores the one variable that changes every day: training load. Here is why your target should flex with it instead.Mon, 29 Jun 2026 00:00:00 GMTtraining loadcaloriesmethodologySweatmealhttps://sweatmeal.app/blog/protein-by-lean-masshttps://sweatmeal.app/blog/protein-by-lean-massProtein targets set from raw bodyweight over-count fat and under-count muscle. Anchoring to a fat-adjusted weight keeps the number honest for both.Thu, 18 Jun 2026 00:00:00 GMTproteinbody compositionmethodologySweatmeal