Performance nutrition for endurance & combat athletes
Train hard.
Fuel to match.
Eat & Perform shows you what your training costs and when to fuel it: before, during and after every session. Real recipes, sized in grams, sent to your supermarket.
Know what it costs
Most athletes eat for the day they think they had.
Training changes what your body needs every single day. Most plans don't. A long run, a double session or a fight camp week can leave a gap between the energy you spend and the energy you put back, and you won't feel it until your sessions start to fade.
Your watch knows what you burned.
Your training plan knows what's next.
Your meal plan knows neither.
What most athletes work from
- The same calorie number, every day of the week
- A meal plan written before the training block started
- A watch that measures the session, then stops
- Carbs cut on the days they're needed most
- Recipes for four people, eaten as one portion
What Eat & Perform reads
- Every session's heart-rate zones and the fuel it burned
- Your everyday movement, measured by your watch
- Tomorrow's session and your next race
- How you slept and how your energy felt
- Your portion of every recipe, in grams to weigh out
Example · 76 kg runner · race day, 10-mile race
That gap is the race itself, unpaid. Eat & Perform closes it before you start.
Bars to scale. Figures from the app's own engine for an example athlete; your numbers come from your own training.
1,886 resting + 812 from training + 406 everyday movement. Tonight's targets already reflect it.
1h 20m short of target.
Last night ran 1h 20m short, and tomorrow is hard. Fuel it properly today: going into a hard session short on both sleep and carbs is what turns it into a session you don’t finish.
Under-fuelling has a name: Relative Energy Deficiency in Sport.
The International Olympic Committee describes REDs as what happens when energy intake doesn't keep up with training over time. It isn't only a weight issue, and it isn't only women. Among the areas the IOC lists:
- PerformanceTraining response, power and endurance
- BonesBone health and stress injuries
- HormonesReproductive and metabolic function
- ImmunityIllness and recovery between sessions
Fuel it at the right time
A training day, fuelled.
When you eat matters as much as what. Every meal in the plan has a job: build the day, top you up before you train, or start your recovery after. The app tells you which, and when.
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13:00
LUNCH · DAILY FUELBEFORE
On a training day the carb target rises with what the session uses, and every main meal carries part of it.
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16:00
SNACK · PRE-TRAININGBEFORE40g carbs
Carbs 1–3 hours before your session. Low in fat and fibre, so nothing sits heavy.
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17:30
TEMPO RUN · 75 MIN · 980 KCALDURING
About 30g of carbs an hour from a gel or sports drink, starting around 30 minutes in. Under an hour, water is enough.
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19:00
DINNER · RECOVERY · BY 20:45AFTER
Protein to start the repair, carbs to restock what the run used. Within about 2 hours is fine when you're not training again today.
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21:00
SNACK · BEFORE BEDAFTER
Slow protein while you sleep. Recovery keeps going overnight.
Our approach
Know what your training costs. Fuel it at the right time.
Know what you need
Every session changes what your body needs. The app shows what your training burned and turns it into the day's carbs, protein and energy, so you can see why today isn't the same as yesterday.
Fuel at the right time
When you eat matters as much as what. Carbs 1–3 hours before a hard session, protein and carbs within 2 hours after, fuel during anything long. Every meal card tells you its job and when to eat it.
Ready when it counts
Hard days, double sessions and race week need planning ahead. The app loads carbs the day before a race, keeps race morning light, and starts your recovery as soon as you finish.
It gets sharper every block.
- Every run teaches it what running costs you.
- Every week of watch data refines your everyday movement.
- Every race you add is fuelled from the day before.
How it works
From session to supermarket.
Connect
Link the apps you already train with. Strava alone is enough.
Forecast
Each day gets its own energy, carb, protein and fat targets, set by training, not by a calendar.
Plan
Swipe through a week of recipes, each one sized to your portion in grams. Swap anything.
Shop
One tap sends the ingredients to your supermarket basket.
Inside the app
Plan it, cook it once, send the basket.
MODERATE
EASY
EASY
The rest of Chermoula fish with chickpea couscous covers Thursday’s dinner. Eat by Thursday.
Quantities come from your meal plan and are rounded up to the pack sizes Tesco sells, so some items will cover more than these meals. Check each line: untick anything you already have.
Screens redrawn from the app · example data
When it counts most
Enter the race. The app fuels the build-up.
Add your race once. The day before loads carbs through every meal, race morning goes low fat, and recovery starts before you've collected your medal.
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All day
LOAD FOR THE RACEBEFORE532g carbs
7g per kg, spread across every meal. Glycogen takes six hours or more to top up, so it isn't left to dinner.
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19:00
NIGHT BEFORE THE RACEBEFORE
Last load of the day. Carb-rich, low in fat, food you know.
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08:00
RACE MEALBEFORE75–150g carbs
Two hours out. Low in fat so it leaves the stomach faster; some fibre is fine.
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10:00
RACE · 1,220 KCALDURING
About 30g of carbs an hour: one gel around 40 minutes in.
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11:20
RECOVERY · BY 13:20AFTER
Protein to start the repair, carbs to restock what the race used. No time? Chocolate milk and a banana do the job.
Our rules
Built to protect athletes, not just feed them.
Never under your floor
Your target never drops below what your body needs at rest, and the app warns you when intake falls too low for your training.
Food first
Every gap is closed with real food first. Supplements only come in where food can't reasonably do it.
Not a diagnosis
We plan meals around training. Anything medical goes to your GP or practitioner.
Adults, and your data
For athletes aged 18 and over. Your training and health data is never sold.
Why we built it
“Sports nutrition comes down to two things: knowing what your training needs, and fuelling it at the right time. I built Eat & Perform to do both for every session.”
Daniel Hendrick-White · Founder & sports nutritionist, Eat & Perform
Pricing
One plan. Every session fuelled.
- 14-day free trial, cancel any time
- Daily targets from your training
- Fuelling coach on every meal
- Week planner and race fuelling
- Supermarket basket in one tap (£2.99 per basket)
Elite
Add a home blood test and let your results shape the recipes you're offered, reviewed by our sports nutritionist.
- Venous blood panel, drawn at home
- Gut health testing to follow
- Practitioner review before any change
- Recipes that close your gaps, food first
Coming soon to the App Store and Google Play
Be first on the start line.
Get the download link the day we launch, with a 14-day free trial to try it on your own training.