Optimized glycogen = maximized performance.
Periodised nutrition planning that adjusts carbohydrate and calorie targets to your training load.
No credit card required
Track and plan your nutrition with ease using a data and detail-driven, customizable approach, powered by the latest research and technology.
Carbohydrate and calorie targets scale with session RPE and duration. Set upper and lower limits per hour, and control how fuelling increases with training intensity.
Automatically import planned and completed sessions via Intervals.icu, a free central training hub that syncs with major fitness tracking platforms. Fuel targets (pre/post and during session) are generated based on each workout.
Save meals as templates and reload them with one click. Turn yesterday's log into today's, or start afresh. No more re-entering the same foods every day.
Select your foods and automatically calculate the amounts needed to hit your remaining carbohydrate and calorie targets.
See how actual intake compares to targets over time and how it fluctuates with training load. Daily totals sync back to Intervals.icu wellness fields so nutrition data sits alongside training data.
Search thousands of foods from the USDA FoodData Central database or add custom foods with full macro and serving-size control.
Photograph your plate and the assistant will estimate calories and macros from the image. Ask for meal ideas, recipe suggestions, or food swaps — informed by your training sessions, remaining targets for the day, and what you have already logged. Suggested meals can be added to your log directly from the chat.
Reads your sessions, calorie and carbohydrate targets, and current log — then gives practical, personalised suggestions rather than generic advice.
Connect your training data, set your targets, and start fuelling with precision.
Enter your bodyweight, energy availabliity target, and baseline macronutrient distribution. These form the foundation of your daily nutrition outside of any training sessions.
Set the upper and lower carbohydrate and calorie limits per hour and the RPE point where targets start ramping up. Fully customisable to your training style and GI tolerance.
Connect Intervals.icu to automatically pull in your training sessions. Each session gets its own pre/post and during-session fuel targets based on duration and intensity.
Log meals using saved templates or the USDA database. Use Suggest quantities or ask the AI assistant to hit your targets. Save daily totals and watch trends build over time.
The carbohydrate periodisation approach and intensity-based scaling are grounded in peer-reviewed research from leading sports science journals.
Glycogo is designed to be an affordable, budget-friendly tool. If you find it useful, a small donation goes a long way to help keep it running and support ongoing development. For full access and extra features, consider subscribing.
Designed and built by a PhD-qualified engineer and exercise scientist, with experience in research, data systems, and performance analytics. Support is appreciated. I am currently seeking professional opportunities.