Six modules, one message per step
In the app each module has 6–8 steps: schematic, anatomically meaningful SVG animation, pausable and rewindable, with “what if…” toggles. Reduced-motion mode is respected.
From food to energy
Digestion → absorption → blood glucose → insulin → cell and ATP. Liver and muscle glycogen; three time scales.
Muscle and recovery
Muscle under load, micro-damage, protein → amino acids → synthesis. Leucine is a signal, not a building block: complete protein, not BCAA. Sleep 9–12 h.
Iron and oxygen
Haem and non-haem iron, vitamin C helps, absorption in the small intestine, haemoglobin, oxygen to the muscle. Deficiency: fatigue → labs + doctor.
Calcium and bone
Growth plate, calcium 1300 mg/day at 9–18, vitamin D, dairy and alternatives, loading builds bone.
Fluids
~60% of the body is water, sweat and cooling, thirst, urine colour, water for <60 min, when a sports drink, no over-drinking.
Training and race situations
School + training day, day before a race, race-day timeline, pre-start snack and water, during the race, recovery, early start and multiple heats, travel day.