I did the free trial of two separate endurance nutrition apps, and I decided neither was worth the price. Mostly because their food tracking UI and/or food database was rudimentary (bordering on non-functional).
I’m a T1 diabetic and have been tracking my food for my entire life, so I don’t actually require the tracking functionality of those apps (I currently use an app called MyNetDiary, btw. I prefer it to MyFitnessPal). However, I did like how the nutrition apps pulled my upcoming workouts from TR and TP and periodized my macros around past and future efforts to (presumably) optimize training and recovery.
So, I’m hoping to to build an excel sheet that can take my baseline daily macros, and adjust/periodize them based on my training. What I’m struggling to determine though, is if I can use the TSS and IF of a given workout to calculate how much additional carbs are needed before, during, and after that effort. Or is it simpler to just use the projected KJ of a given workout and plan on dividing that into a ~15/50/35 percentage of calories to add before/during/after?
After a couple hours of googling I seem to only find extremely rudimentary ‘rules of thumb’ or academic papers that require blood lactate and/or tissue biopsy values in the calcs 