FAQ – gels, BCAA, creatine, fluids, iron

Usually not. Even in adults, ~40 g of carbohydrate taken right before ~30 minutes of maximal cycling did not improve performance. What matters: a familiar meal ~3 hours before, an optional small snack an hour before, and a few sips of water before the start.

BCAA: not recommended – only three amino acids; new muscle protein needs all nine essential ones. Whey: not needed, at most a convenience food. Creatine: safety in children and adolescents has not been adequately studied. The app is food-first and recommends no supplements.

It shows ranges (energy estimate, carbohydrate and protein g/kg by day type), not strict numbers, and never calculates per-kg values without a weight. Guardrails block unrealistic plans and the system never suggests less.

For short (<60 min) sessions water is enough; start hydrated. For longer, hot sessions a 6–8% sports drink can be considered. Energy drinks: never. Pale yellow urine is a good sign; forced over-drinking is not the goal either.

No. Content is an example and education. For high training volume, two sessions a day, known iron deficiency, loss of appetite or unusual fatigue it points you to a professional.

Parent e-mail and name, the child’s nickname, date of birth, sex (for reference values), sport, preferences, optional measurements, sessions, meals. No photo, no social profile. Everything can be exported and the account deleted from the Profile screen.