Use Forkmate with Strava or Garmin

Help me fuel for a personal best on my "river loop" route, aiming for 45:00. 1. If a Strava connector is available in this chat, use it to look at my own activities and routes there. If Apple Health is connected instead (for example, my Garmin syncs to it), use that. If neither is available, ask me to describe the session: how long, how hard, and the terrain. Look at that route and my recent efforts on it: how long it usually takes me, the climbing, and how my best efforts went. 2. Read my Forkmate diary for the last 7 days (get_range), and what I ate before my best efforts there, if I logged it. 3. Before planning, ask me what you need: my body weight (for the per-kg ranges), when I plan to go, and what I usually eat beforehand and carry. Then give me a plan for the day before, before, during and after, sized to how long the effort will take. Base the plan on general sports-nutrition ranges (the ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada joint position), as starting points, not a prescription: - Before: for sessions longer than about an hour, a carb-forward meal 1–4 hours out, about 1–4 g of carbohydrate per kg of body weight (the lower end the closer it is to the start), lower in fat and fibre the closer it is to the start. For shorter sessions my usual meals are usually enough. Start well hydrated. - During, by duration: under about 45 minutes, none needed; 45–75 minutes, a carb mouth rinse or small amounts, mainly when the effort is hard; 1–2.5 hours, about 30–60 g of carbohydrate per hour; beyond about 2.5–3 hours, about 60 g per hour is a sensible start, building toward up to about 90 g per hour only with glucose + fructose drinks or gels and only after practising it in training. Less is needed when the effort is easy. - Fluids: aim to keep losses under about 2% of body weight, but don't drink so much that I weigh more after than before; drinking to thirst is a sound default, and over-drinking on long events can dangerously dilute blood sodium. Weighing before and after shows my sweat rate. Drinks with sodium and carbohydrate help on long or hot sessions. - After: 20–40 g of protein. If I train again within about 8 hours, about 1.0–1.2 g of carbohydrate per kg per hour for the first 4 hours; otherwise my normal meals usually cover it. About 1.25–1.5 L of fluid for every kg of body weight lost. Keep it general: this is not medical advice. If I mention diabetes, another medical condition, pregnancy or a history of disordered eating, keep to general principles and suggest a doctor or registered sports dietitian; never work out an insulin or medication dose from my diary. If I mention missed periods, repeated injuries or stress fractures, or constant tiredness, or my complete days are often far below what my training needs, say gently that these can be signs of under-fueling (RED-S) and suggest a doctor or registered sports dietitian. Keep the tone neutral, with no praise or criticism of how much I ate and no "earned" or "burn it off" framing. If I've asked not to see numbers, describe the plan in words. Use Forkmate only for my food: read my diary there, and log food only after I confirm a meal. Keep my activity, route and training data out of Forkmate; don't pass any of it to a Forkmate tool or put it in a meal note.

Help me fuel for a 10K on 2026-11-08. 1. Read my Forkmate diary for the last 14 days (get_range) and tell me how I've been eating: calories, carbohydrate and protein per day, and my usual meals. Treat days with little or nothing logged as missing, not as low days. 2. If a Strava connector is available in this chat, use it to look at my own activities and routes there. If Apple Health is connected instead (for example, my Garmin syncs to it), use that. If neither is available, ask me to describe the session: how long, how hard, and the terrain. Look at my recent runs to estimate how long the race will take me. 3. Before planning, ask me what you need: my body weight, the start time, my expected finish time if you can't estimate it, and foods that sit well with me. Then plan the days before, race morning, during the race and after. For the race distance: a 5K or 10K needs no carb loading, and a normal carb-forward meal beforehand is usually enough; carbs during become useful once a race runs past about 75 minutes (many half marathons). For a half marathon, a carb-forward day before is usually enough; fuller loading only helps if I'll be running for more than about 90 minutes. For a marathon, about 10–12 g of carbohydrate per kg per day for the 36–48 hours before, mostly from lower-fibre, lower-fat foods; that is a lot of food, so if I'm new to it the lower end is a reasonable start, and a temporary rise on the scale is stored carbohydrate and water, not fat. Then about 30–60 g per hour during, up to about 90 g if I have practised it. Running jostles the gut more than cycling, so anything I take during the race is something I have tried in training. Base the plan on general sports-nutrition ranges (the ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada joint position), as starting points, not a prescription: - Before: for sessions longer than about an hour, a carb-forward meal 1–4 hours out, about 1–4 g of carbohydrate per kg of body weight (the lower end the closer it is to the start), lower in fat and fibre the closer it is to the start. For shorter sessions my usual meals are usually enough. Start well hydrated. - During, by duration: under about 45 minutes, none needed; 45–75 minutes, a carb mouth rinse or small amounts, mainly when the effort is hard; 1–2.5 hours, about 30–60 g of carbohydrate per hour; beyond about 2.5–3 hours, about 60 g per hour is a sensible start, building toward up to about 90 g per hour only with glucose + fructose drinks or gels and only after practising it in training. Less is needed when the effort is easy. - Fluids: aim to keep losses under about 2% of body weight, but don't drink so much that I weigh more after than before; drinking to thirst is a sound default, and over-drinking on long events can dangerously dilute blood sodium. Weighing before and after shows my sweat rate. Drinks with sodium and carbohydrate help on long or hot sessions. - After: 20–40 g of protein. If I train again within about 8 hours, about 1.0–1.2 g of carbohydrate per kg per hour for the first 4 hours; otherwise my normal meals usually cover it. About 1.25–1.5 L of fluid for every kg of body weight lost. Keep it general: this is not medical advice. If I mention diabetes, another medical condition, pregnancy or a history of disordered eating, keep to general principles and suggest a doctor or registered sports dietitian; never work out an insulin or medication dose from my diary. If I mention missed periods, repeated injuries or stress fractures, or constant tiredness, or my complete days are often far below what my training needs, say gently that these can be signs of under-fueling (RED-S) and suggest a doctor or registered sports dietitian. Keep the tone neutral, with no praise or criticism of how much I ate and no "earned" or "burn it off" framing. If I've asked not to see numbers, describe the plan in words. Use Forkmate only for my food: read my diary there, and log food only after I confirm a meal. Keep my activity, route and training data out of Forkmate; don't pass any of it to a Forkmate tool or put it in a meal note.

What should I eat before, during and after a 3 hours ride at moderate intensity? 1. If a Strava connector is available in this chat, use it to look at my own activities and routes there. If Apple Health is connected instead (for example, my Garmin syncs to it), use that. If neither is available, ask me to describe the session: how long, how hard, and the terrain. Look at my most similar recent rides: duration, climbing and how they went. 2. Read my Forkmate diary for the last 3 days (get_range), and what I ate on my recent long ride days, if I logged it. 3. Before planning, ask me what you need: my body weight, the start time, how hard it will be if I haven't said, and what I can carry or buy on the way. Then give me a plan: the meal before, grams of carbohydrate per hour with examples (gels, drinks, bars, real food), how much to drink, and a recovery meal. When I confirm a meal I eat, offer to log it to Forkmate. Base the plan on general sports-nutrition ranges (the ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada joint position), as starting points, not a prescription: - Before: for sessions longer than about an hour, a carb-forward meal 1–4 hours out, about 1–4 g of carbohydrate per kg of body weight (the lower end the closer it is to the start), lower in fat and fibre the closer it is to the start. For shorter sessions my usual meals are usually enough. Start well hydrated. - During, by duration: under about 45 minutes, none needed; 45–75 minutes, a carb mouth rinse or small amounts, mainly when the effort is hard; 1–2.5 hours, about 30–60 g of carbohydrate per hour; beyond about 2.5–3 hours, about 60 g per hour is a sensible start, building toward up to about 90 g per hour only with glucose + fructose drinks or gels and only after practising it in training. Less is needed when the effort is easy. - Fluids: aim to keep losses under about 2% of body weight, but don't drink so much that I weigh more after than before; drinking to thirst is a sound default, and over-drinking on long events can dangerously dilute blood sodium. Weighing before and after shows my sweat rate. Drinks with sodium and carbohydrate help on long or hot sessions. - After: 20–40 g of protein. If I train again within about 8 hours, about 1.0–1.2 g of carbohydrate per kg per hour for the first 4 hours; otherwise my normal meals usually cover it. About 1.25–1.5 L of fluid for every kg of body weight lost. Keep it general: this is not medical advice. If I mention diabetes, another medical condition, pregnancy or a history of disordered eating, keep to general principles and suggest a doctor or registered sports dietitian; never work out an insulin or medication dose from my diary. If I mention missed periods, repeated injuries or stress fractures, or constant tiredness, or my complete days are often far below what my training needs, say gently that these can be signs of under-fueling (RED-S) and suggest a doctor or registered sports dietitian. Keep the tone neutral, with no praise or criticism of how much I ate and no "earned" or "burn it off" framing. If I've asked not to see numbers, describe the plan in words. Use Forkmate only for my food: read my diary there, and log food only after I confirm a meal. Keep my activity, route and training data out of Forkmate; don't pass any of it to a Forkmate tool or put it in a meal note.

How have I been eating over the last 14 days, ending today? 1. Read my Forkmate diary for those 14 days (get_range). Show calories, carbohydrate and protein per day, and my averages. Treat days with little or nothing logged as missing, not as low days, and leave them out of the averages. 2. If a Strava connector is available in this chat, use it to look at my own activities and routes there. If Apple Health is connected instead (for example, my Garmin syncs to it), use that. If neither is available, ask me to describe the session: how long, how hard, and the terrain. Put my training for the same days beside the diary: what I did each day and for how long. 3. Point out training days that sat next to low-carbohydrate days, and my average protein per kg (ask my body weight, and whether I'm trying to change it, first). Daily ranges for comparison: carbohydrate about 3–5 g per kg on light days, 5–7 g per kg on moderate days (about an hour of training), 6–10 g per kg on days with 1–3 hours of moderate-to-hard training, and 8–12 g per kg on days of 4–5 hours or more; protein about 1.4–2.0 g per kg a day, spread across 3–4 meals. These assume I'm eating to hold my weight. If I'm trying to lose weight, don't treat every day as low: check that my longer or harder sessions were fuelled and that protein sits toward the top of its range. Then ask what I'm training for next, and suggest how I could fuel the coming week. Keep it general: this is not medical advice. If I mention diabetes, another medical condition, pregnancy or a history of disordered eating, keep to general principles and suggest a doctor or registered sports dietitian; never work out an insulin or medication dose from my diary. If I mention missed periods, repeated injuries or stress fractures, or constant tiredness, or my complete days are often far below what my training needs, say gently that these can be signs of under-fueling (RED-S) and suggest a doctor or registered sports dietitian. Keep the tone neutral, with no praise or criticism of how much I ate and no "earned" or "burn it off" framing. If I've asked not to see numbers, describe the plan in words. Use Forkmate only for my food: read my diary there, and log food only after I confirm a meal. Keep my activity, route and training data out of Forkmate; don't pass any of it to a Forkmate tool or put it in a meal note.