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Simple Nutrition Planner
In this blog we explain how you can install and set up the data field.
This data field is your go to app if you want to use the nutrition plan on your Garmin smart watch. It is compatible with most smart watch, e.g. from the following series:
- Approach
- D2
- Descent
- Epix
- Forerunner
- Fenix
- Marq
- Quatix
- Venu
Please check in the list with compatible devices in ConnectIQ whether your device is supported. Some devices have too limited memory size for data fields and are hence not supported. In that case, you can check if the Widget is available for your device.
Do you want to read more about the EatMyRide Simple Nutrition Planner data field? Then check out this blog.
TrainingPeaks
Workouts have to meet a few criteria in order to be imported to EatMyRide. In this blog we explain it in more detail.
Garmin
Unfortunately Garmin does not share activities that come from third parties like Zwift. So if you want the activity to appear in EatMyRide you can do either of these two things:
- Manually upload the activity in EatMyRide via Home > Add an activity and select in the Activities section .fit file.
- If you are using Strava as well, you could also connect Strava instead of Garmin in EatMyRide, via Profile > Settings > Connections. However, this is not preferable if you are using the Carbohydrate Burn / Intake Balancer on your Garmin device. If you track your intake using this data field, the intake can only be shown afterwards in the EatMyRide mobile app when you have connected your Garmin for activities.
Cycling Nutrition Planner
In this blog we explain how you can install and set up the widget.
In this blog we explain how you can install and set up the data field.
This widget is compatible with Garmin Edge devices without touchscreen:
- Garmin Edge 530 and 540
It is also available for some Garmin smartwatches, specifically those with limited memory size for data fields:
- Garmin Forerunner 245, 55, 645, 735XT, 935
- Garmin Fēnix 5, 5S, 5X, 6, 6S, Chronos
- Garmin Instinct 2, 2S
- Garmin Vívoactive 3, 3 Music, 4, 4S, HR
This data field is compatible with some of the newest Garmin Edge devices with touchscreen, namely the Edge 830, 840, 1030 (Plus), 1040 and Explore 2.
General
EatMyRide is the digital nutrition coach for all cyclists, runners and triathletes. Getting your nutrition spot on during exercise as well as before and after is very easy with the EatMyRide mobile app.The app helps you in different ways to nail your nutrition:
- It provides detailed personalized nutrition plans, so that you always know what to take during exercise and also before and after.
- You can get realtime notifications when to eat and drink during exercise. Also you can keep track of your burn and intake in real time.
- After exercise you get insight into your burn, intake and sweat loss.
Combined this forms an integrated approach to work towards peak performance by training the gut and learning your fluid requirements.
To perform well during endurance exercise your body needs energy. Both the nutrition intake before and during exercise are vital for this. To recover optimally after exercise, nutrients have to be replenished as well. EatMyRide helps you to nail your nutrition. By providing during-exercise nutrition plans, meal plans and detailed insights into your burn and intake, we help you to peak your performance.
Connections
Unfortunately Garmin does not share activities that come from third parties like Zwift. So if you want the activity to appear in EatMyRide you can do either of these two things:
- Manually upload the activity in EatMyRide via Home > Add an activity and select in the Activities section .fit file.
- If you are using Strava as well, you could also connect Strava instead of Garmin in EatMyRide, via Profile > Settings > Connections. However, this is not preferable if you are using the Carbohydrate Burn / Intake Balancer on your Garmin device. If you track your intake using this data field, the intake can only be shown afterwards in the EatMyRide mobile app when you have connected your Garmin for activities.
Workouts have to meet a few criteria in order to be imported to EatMyRide. In this blog we explain it in more detail.
Currently, EatMyRide integrates with TrainingPeaks. By connecting your TrainingPeaks account in EatMyRide via Profile > Settings > Connections you can automatically get your planned structured workouts in the app and get nutrition advice.
At the moment EatMyRide doesn’t yet work with Today’s Plan and other cycling training apps. However, you can upload individual workouts via .FIT files to the app. So, you can download your .FIT file from Today’s Plan, JOIN or any other training app and upload it to EatMyRide via Home > Add activity.
Unfortunately, there is not yet an EatMyRide app for Hammerhead devices. So you can’t yet get automatic notifications when to eat and drink during your ride.
If you want to evaluate your burn and intake after your ride, you can do so, but only if you have got a Strava account with your rides. By connecting your Strava account in the EatMyRide app, your rides are imported to the EatMyRide app and you can see all the details regarding burn and intake.
Unfortunately, there is not yet an EatMyRide app for Wahoo devices. So you can’t yet get automatic notifications when to eat and drink during your ride. If you still want to get your nutrition plan on your Wahoo, you could check out Wahoo Custom Alerts.
If you want to evaluate your burn and intake after your ride, you can do so if you have a Wahoo. By connecting your Wahoo account in the EatMyRide app, your rides are imported to the EatMyRide app and you can see all the details regarding burn and intake.
Yes you can! You can get your EatMyRide nutrition plan on your Garmin and get notifications when to eat and drink using the Cycling Nutrition app. In this blog you can read more about it.
If you want to keep track of your carbohydrate burn and your intake in real time, you can also use the Carbohydrate Burn / Intake Balancer. You don’t need to create a nutrition plan on beforehand to use this app. You can read more about it in this blog.
Routeplanners can be used to load your created routes in EatMyRide, so that you can create a nutrition plan for a route that you will be riding. The route planner apps that are supported are:
- Komoot
- Ride With GPS
- Strava
You can also manually upload a .gpx file to EatMyRide.
To connect your route planner, go in the EatMyRide app to Profile > Settings > Connections and connect to your route planner. After the routes are imported you are able to create a nutrition plan for a ride based on a route. For this, go to Plan a ride, select your connected tracker and select your route.
You can connect activity trackers to EatMyRide to see how much you actually burnt during your activities and to evaluate your nutrition intake. Also, based on your cycling rides the EatMyRide algorithm can better predict your energy needs for future rides. The trackers you can use are:
- Garmin Connect
- Strava
- Wahoo
To connect your tracker, go in the EatMyRide app to Profile > Settings > Connections and connect to your tracker. After connecting your last activities are imported and future activities will automatically sync to EatMyRide. This holds for cycling activities (if they contain either heart rate or power data), runs, swims and triathlons.
Carbohydrate Burn/Intake Balancer
In this blog we explain how you can install and set up the Carbohydrate Burn / Intake Balancer.
The EatMyRide Carbohydrate Burn / Intake Balancer is available for a number of Garmin Edge devices with a touchscreen:
- Garmin Edge 830, 840, 1030 (Plus), 1040 and Explore 2.
Nutrition plans
To determine how much food you should take during any activity we perform a number of steps. First, you enter the activity details, like the sport, distance and intensity. You could also just use a planned workout from TrainingPeaks. In case the activity is a bike ride, you can also select one of your routes. If the intensity is not known, we estimate it using our algorithm.
Next we calculate the expected carbohydrate and fat burn during the activity. This is done based on your personal metabolic profile. To calculate how many carbohydrates you should replenish during the workout, the carbohydrate burn is compared to your available glycogen reserves. In this way we know how many of the carbohydrates should be replenished.
You can choose from a large database with sport-specific nutrition. Many large and smaller brands of sport nutrition are contained in this database. Are you missing any product or brand? There is also the possibility to create so-called ‘custom food’. This means that you can enter the product details yourself. If you are missing a brand, feel free to contact us, then we can extend the database.
For meals there is an extensive database with all kinds of food. The source of it being two official nutrient information databases: McCance and Widdowson’s Composition Of Foods Integrated Dataset (UK) and the NEVO database (NL).
When you add products to your during-exercise plan the app shows how well the product suits your workout. This nutrition quality rating can range from very poor to very good. It is based on a number of factors. First, the amount of fats and proteins is taken into account in combination with the energy needs of the workout. Workouts with a great need for carbohydrates need products without too much fats and proteins, as that can slow down the carbohydrate absorption. Also, the (estimated) absorption time of the carbohydrates is taken into account. For workouts at a high intensity, you need to have products that are absorbed quickly.
When we create the planning we take several factors into account. First, the energy needs over the whole workout are considered. During some parts of the workout you will burn more energy than during other parts. Secondly, we strive for an hourly carbohydrate intake rate that is relatively steady. Especially when you need to take a lot of carbohydrates, it is important to distribute the intake evenly over the workout duration to prevent stomach issues. Lastly, we consider the types of products that you have chosen. Bananas for example aren’t particularly suited to keep in your jersey over the course of a long bike ride, so ideally you should take those early in the ride.
EatMyRide on Garmin
In this blog we explain how you can install and set up the data field.
In this blog we explain how you can install and set up the widget.
This data field is your go to app if you want to use the nutrition plan on your Garmin smart watch. It is compatible with most smart watch, e.g. from the following series:
- Approach
- D2
- Descent
- Epix
- Forerunner
- Fenix
- Marq
- Quatix
- Venu
Please check in the list with compatible devices in ConnectIQ whether your device is supported. Some devices have too limited memory size for data fields and are hence not supported. In that case, you can check if the Widget is available for your device.
Do you want to read more about the EatMyRide Simple Nutrition Planner data field? Then check out this blog.
In this blog we explain how you can install and set up the Carbohydrate Burn / Intake Balancer.
The EatMyRide Carbohydrate Burn / Intake Balancer is available for a number of Garmin Edge devices with a touchscreen:
- Garmin Edge 830, 840, 1030 (Plus), 1040 and Explore 2.
In this blog we explain how you can install and set up the data field.
This widget is compatible with Garmin Edge devices without touchscreen:
- Garmin Edge 530 and 540
It is also available for some Garmin smartwatches, specifically those with limited memory size for data fields:
- Garmin Forerunner 245, 55, 645, 735XT, 935
- Garmin Fēnix 5, 5S, 5X, 6, 6S, Chronos
- Garmin Instinct 2, 2S
- Garmin Vívoactive 3, 3 Music, 4, 4S, HR
This data field is compatible with some of the newest Garmin Edge devices with touchscreen, namely the Edge 830, 840, 1030 (Plus), 1040 and Explore 2.
EatMyRide offers two sorts of apps:
- With the Cycling Nutrition app for Garmin you can use your nutrition plan during your ride and get notifications when you need to eat. Depending on your device, it is available either as a data field or a widget. It works simple: you create a personalized nutrition plan in the EatMyRide mobile app, send it to your Garmin and then you get notifications during your ride. You can find more information on our blog.
- The second app is the Carbohydrate Burn / Intake Balancer. With this app you can see your burn and intake in real time, keep track of your nutrition intake, without the need of creating a plan on beforehand. After your ride the intake is automatically saved and synced to the EatMyRide mobile app. For more information about the Carbohydrate Burn/Intake Balancer, check out our blog.
Actual sports activities
First, make sure you have a connected tracker, so that your completed activities are synced to EatMyRide. Via Profile > Settings > Connections you can connect Garmin, Strava or Wahoo. When you upload an activity to one of those apps it is then also automatically synced to EatMyRide. If you browse on the Home page in the EatMyRide app to the date of the activity, the activity will appear there. After opening the activity you will see detailed insights into your carbohydrate and fat burn as well as your intake.
Based on the activity details (like heart rate or power), the energy burn during the activity is calculated. Using this information we recalculate the total amount of energy that you need over the whole day. Also, based on the duration and type of activity the recovery meal advice is established.
Meals and day plan
The energy needs for the whole day are based on three things: your Resting Metabolic Rate (RMR), your Physical Activity Level (PAL) and sports activities.
- Resting Metabolic Rate. Based on your personal characteristics like gender, weight and fat percentage we calculate how much energy your body needs in rest. During the hours you sleep -we assume eight hours- the estimated energy burn is simply your RMR. If you know your personal RMR, because you did a metabolic test, you can fill it in in the app via Profile. Do you want to read more? In this blog we dive into more detail.
- Physical Activity Level. During the day hours in which you are not exercising you burn energy at a higher rate than during the hours you are sleeping. To account for this, your RMR is multiplied by the PAL to obtain a fair estimate. You can fill in your activity level via Profile.
- Exercise. During exercise you usually burn way more than at rest. We calculate the energy needs during exercise using the available information, e.g. heart rate or power.
Basically we assume six meal moments during the day, namely breakfast, lunch and diner as main meal moments and additionally three snacks. For a day with one or multiple sports activities you can select which meal(s) serve as preparation and recovery meals. After you have selected those meals the rest of the meals is shown in the day plan, except for the meals that would be during exercise.
For example: if you have a sports activity during the morning with breakfast as preparation meal and lunch as recovery meal, the morning snack -which would normally be between breakfast and lunch- is hidden.
For the preparation and recovery meals we give a specific advice regarding the nutrients. The amount of carbohydrates, proteins and fats you should take during those meals are based on the type of activity (e.g. whether it is a race) and the duration, combined with your personal profile. Often the amount of nutrients you need can be expressed as an amount of grams per kg bodyweight.
The rest of the meals on the day don’t get a specific nutrient advice, to keep it flexible for users. If you want to track your total intake of the day it is possible though, because the total daily required intake as well as the actual intake are shown on Home.
Problems
You can remove your account in the EatMyRide app by browsing to Profile > Settings > Remove account. Confirm your password to completely remove your account.
When you remove your account, all your data is removed, including profile data and activities.
We are happy that you want to think along with EatMyRide! Please feel free to email to info@eatmyride.com and start the title with ‘Suggestion’. We try to answer every email.
Please send an email to info@eatmyride.com and start the title with ‘Bug’. We try to answer every email.
